September 2016 - The Ingredients Issue by Austin Fit Magazine

SEPTEMBER 2016

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THE GOOD STUFF

Curcuma “Food with Intention” Newly opened food truck Curcuma (the Arabic word for ‘turmeric’) serves plant-based dishes inspired by an Ayurvedic diet. Founders Rachel Musquiz and Katie Decker have perfected the drink they call Golden Mylk—a blend of turmeric, spices, and housemade coconut milk—for a nourishing, refreshing treat of antioxidants.

The Texas Medical Board–with the aid of taxpayer dollars–has launched dozens of investigations toward Dr. Stanislaw Burzynski, who has succeeded with unconventional approaches to treating inoperable DIPG tumors.

AUSTINFITMAGAZINE.COM / 09.16

THE INGREDIENTS ISSUE Clean Eating & Label Reading pg. 31 Drinks, Meats & Treats pg.38

What’s the Deal with Running Coaches? / 70

Running is a natural movement, but a running coach can make you a more accountable and competitive athlete.

photo by Weston Carls

Tumors & Texas Medical Board Rumors / 48

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HIGHLIGHTS

68 Nutrition

North African Shakshuka / 18

Eggs and tomatoes blend together for a healthy comfort food dish.

Diet Timeline / 20

Humans have been trying to figure out the best way to eat well and lose weight for a very long time.

Culture

It’s Not the Years, It’s the Mileage / 22

The pros and cons of being a younger versus older athlete.

Good Dog! / 26

Grab a shelter dog for your next workout.

Furnishings of the Future / 56 Ten cool gadgets to upgrade your home life.

Wellness

Foods That Feed the Gut / 58 If food is medicine, this is the remedy to a happy tummy.

Dry Needling vs. Acupuncture / 62 Not all needling is created equal.

Medical FAQ: Plastic Surgeon / 66

Considering a snip or a lift? Advice for active folks who don’t want procedures to keep them down and out.

Fitness

Posture is Key for Speed / 68 Proper training form stems from good posture.

Worst Training Advice Ever / 74 ...and why we should know better.

Forty Years of the Cap10K / 28

This heritage event and largest 10K in Texas celebrates its 40th race.

Style

Practice Patterns / 54 8

AUSTINFITMAGAZINE.COM / 09.16

Celebrate National Yoga Month with fun and stylish yoga mats you’ll bend over backwards for.

Events / 78 Rides + Races / 80 Discover! / 82

top photo by Brian Fitzsimmons; bottom photo by Weston Carls

Editor’s Letter / 10 Contributors / 12 #KeepAustinFit / 14 Exposure / 16

MANIFEST YOUR DESTINY

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EDITOR’S LETTER

THE PLEASURE LIST

The Ingredients issue will tell you how to choose the healthiest ingredients and better understand labels commonly found on food packaging. However, we at Austin Fit Magazine are proponents of balance. We love eating well, but on occasion, we’ll indulge in a guilty pleasure.

Gretchen Hot dogs. Upon learning this, people always ask in a judging tone, “Do you even know what’s in a hot dog?” To be honest, I have an idea (plus I’ve read the ingredients list), but that still doesn’t stop me. I prefer Chicago-style, although the ballpark dog at Yankee Stadium is a close contender.

Weston Powdered donuts! Road trips=cheap powdered donuts and coffee. Another is mint chocolate chip ice cream—I pour hard shell chocolate syrup over it for more chocolate chips!

Devyn

Keep Austin Fit, Gretchen Goswitz, Managing Editor

AUSTINFITMAGAZINE.COM / 09.16

Alex The Big John Cookie at Whole Foods Headquarters. Named after Whole Foods founder John Mackey, this cookie is the best kept guilty pleasure secret in town! They’re made only at that location, and even though they’re vegan (kinda healthy?), they pack more chocolate chunks than any other cookie I’ve had.

Kristin Cupcakes! Of course, I have my favorites, but really any cupcake will do the trick when I’m craving something sweet. From the creative flavors with creams injected in the center to the oldfashioned boxed variety, I can’t resist. A bonus is when it’s topped off with a cream cheese frosting, though. Does life get any better than that?!

Andrea York Peppermint Patties. If I’m having a rough day and want to cheat a little on my paleo diet without going overboard, I grab a single-serve York Peppermint Pattie at the checkout stand. It’s also my mom’s favorite candy when she was a child, so when I’m eating one, it makes me think of my mom. Now how can that be such a bad thing?

photography by Brian Fitzsimmons

’ll just come out with it: I’m obsessed with food. Okay fine, I’ll admit that might be a tad hyperbolic. But my love for food is as close to a healthy obsession as you can get. The only television channel I watch consistently is The Food Network. When I was a senior in high school, I begged my parents to let me forego college so I could go to culinary school instead (they said no). My favorite national magazine is Bon Appetit. I’m in a relationship with a restaurant manager. And when I’m feeling sad, walking around Whole Foods cheers me up. Needless to say, the Ingredients issue was a pleasure to put together. Food has such a powerful influence over our day-to-day, and yet it’s fascinating how much we don’t know about it. You’d think eating whole foods, like fruits and vegetables and lean protein would be simple enough to qualify as clean eating, but there’s more to it. Did you know there’s more than one “organic” label? And multiple “grass-fed” labels? It’s bananas! The more you know about your food, where it comes from, how to prepare it, and how to read labels, the better your diet can be—without feeling like flavor and nutrition are mutually exclusive. With that said, don’t become that person who deprives themselves, because it’ll drive you (and probably your friends and family) crazy in the long run. At the very least, I hope this issue inspires you to make positive, well-informed decisions for your diet. Whether you realize it or not, proper nourishment affects your entire life. That, my dear readers, is not a hyperbolic statement.

Chocolate-covered frozen treats. This includes anything from chocolatecovered frozen bananas (on a good day) to Ben & Jerry’s Cherry Garcia (on a great day). And the moment I'm at Amy’s, nothing gets between me and a small Mexican vanilla with chocolate chips and strawberries. Worth running the extra miles every time.

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CONTRIBUTORS

PUBLISHER/CEO LOUIS M. EARLE

Thank you to AFM’s contributors who make this magazine a worthy source of health and fitness information in Austin. Brittaney Cook

Dr. Brittaney Cook is the co-owner of Athletic Outcomes, a performance and recovery facility here in Austin. (Since her husband is the other owner, it’s fair to say that she’s the boss.) Within the facility, Brittaney provides chiropractic care, sports rehabilitation, fitness development, and coaching, as well as performance-oriented nutrition advice. With a doctorate and two master's degrees, she’s able to work with clients of all levels through various stages of injuries, athletic development, or lifestyle changes. Her clients range from professional and Olympic athletes to post-surgical recovering patients. After owning her own sports rehabilitation clinic in Chicago for five years, she and her husband, Pat, moved to Austin to create their unique athlete recovery lounge and training facility. She enjoys racing her cyclocross bike, planning functional and challenging fitness classes, and happy hour at Alcomar.

Carly Pollack

Pollack holds a master's degree in holistic nutrition and is a certified nutrition and lifestyle coach by the prestigious CHEK Institute. Most recently, Pollack became a certified clinical nutritionist (CCN), which requires five years of post-master’s experience and rigorous continuing education. Her passion for new knowledge keeps her on the cutting edge of nutrition, and her love of food keeps things interesting. Pollack started seeing clients as one of the first nutritionists for Whole Foods Market. Soon after, she opened her private practice. Pollack currently resides in Austin, where she works with clients in her private practice, lectures throughout the United States, and makes monthly appearances on the Austin news. A Jersey girl at heart, Pollack guides clients with honesty, caring, a little sarcasm, and much laughter. She adds a spiritual component to her coaching to help change eating

AUSTINFITMAGAZINE.COM / 09.16

practices—and, more importantly, change thoughts and behaviors—to lead to lifelong health and happiness.

Steve Cuddy

A licensed physical therapist since 1992, Steve Cuddy has successfully treated elite cyclists, triathletes, runners, and swimmers, as well as professional baseball and football players and golfers. He has served as the orthotics consultant for The University of Texas men’s and women’s basketball teams and for local PGA, cycling, and triathlon professionals. A 1992 graduate of the University of California, San Francisco with a master’s in physical therapy, Cuddy trained under some of the most talented therapists and doctors in the country in the acclaimed Kaiser Permanente medical system and the general San Francisco Bay Area. He moved to Austin in 2000, joining the community of competitive cyclists and weekend warriors; he also became the first physical therapist in Texas to be certified by the Postural Restoration Institute (PRI), whose methodology focuses on the body’s patterns of misalignment and movement dysfunction. Since 2004, he has combined PRI concepts with manual therapy techniques that integrate Australian, Norwegian, osteopathic, and deep tissue mobilization approaches in his business, Steve Cuddy Physical Therapy, to treat a wide variety of orthopedic issues.

Laci Mosier

Laci Mosier studied creative advertising at The University of Texas and is currently a copywriter living and loving in Austin. She is a regular contributor to Yoganonymous and Wanderlust Media. Her writing is inspired by her love of yoga, running, meditation, good books, and great jams. She and her one-eyed pirate dog are always in pursuit of their next great adventure. Laci is currently training for her first marathon.

COO/ASSOCIATE PUBLISHER ALEX EARLE MANAGING EDITOR GRETCHEN GOSWITZ CREATIVE DIRECTOR WESTON CARLS ADVERTISING CONSULTANTS BETTY DAVIS, KRISTIN NELSON, ANDREA RAYNER OPERATIONS & CONTENT COORDINATOR DEVYN BERNAL PRODUCTION ASSISTANT ANNA WANZEK WRITERS CARRIE BARRETT, DEVYN BERNAL, BRITTANEY COOK, STEVE CUDDY, TONY FARMER, LAUREN HARTMAN, KIRBIE KOONSE, LACI MOSIER, DARRYL PAYNE, JR., CARLY POLLACK, DANIELLE SOBEL, ALEXIS TEMPLETON, ANGELA VEGA PROOFREADER RICK ANTOINE PHOTOGRAPHER BRIAN FITZSIMMONS INTERNS DEVANEY DEVOE, TAYLOR FREETAGE, KIRBIE KOONSE, MADISON MURRAY

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WORKOUT VIDEO Your mom was right when she told you good posture was important.

Foods that Feed the Gut Gastroenterologist Dr. John Cluley gives recommendations for foods that feed the gut. Get his Apple Carrot Ginger smoothie recipe online. 14

AUSTINFITMAGAZINE.COM / 09.16

photo by Weston Carls

A straight, strong back improves athletic performance and prevents unwanted injury. Follow along with AFM trainer Diane Vives as she guides you through the necessary mechanics for proper movement.

photo by Brian Fitzsimmons

Weâ&#x20AC;&#x2122;re more than just a monthly publication.

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Bonus Recipes

You know what would taste great with that North African shakshuka (recipe on page 18)? A couple of Mexican spiced sweet potato pancakes and a matcha chai latte. Find recipes for this meal at austinfitmagazine.com

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EXPOSURE

Coast “Where the City Meets the Sea” Occupying the space that formerly housed the wine bar Mulberry, Coast offers fresh seafood dishes in an intimate and classy setting. With fish coming through daily from Austin Seafood Company and produce from the farmer’s market, customers can taste the integrity of well-sourced ingredients in every menu item. Chef Ruston Richardson’s plates—from the ceviche to the BBQ prawns and even the burger—are all outstanding.

AUSTINFITMAGAZINE.COM / 09.16

Send your hi-res, healthy lifestyle photos to FitFocus@AustinFitMagazine.com for a chance to be published. Photo by Weston Carls

WHAT YOU NEED

NUTRITION

North African Shakshuka By Darryl Payne, Jr.

3 jalapeĂąos, finely chopped 1 small yellow onion, chopped

HOW TO MAKE IT

For this recipe, a cast iron skillet will work best.

8 cloves garlic, crushed 1 teaspoon cumin seeds 1 tablespoon paprika 1 28 oz. can crushed tomatoes, save the juice 5 eggs 1â &#x201E;2 cup crumbled goat cheese 1 cup fresh baby spinach, loosely packed, thinly chopped 1 tablespoon parsley, chopped 1 tablespoon sea salt Warmed pita bread, no pocket

1. Heat your oven to a low broil. 2. Heat the skillet over a medium high heat and saute onions and peppers in one tablespoon of olive oil until caramelized, then add the garlic and continuously stir until soft and fragrant. 3. Stir in the cumin, paprika and salt, then add the tomatoes and their juices to the skillet on a reduced, medium heat. 4. Stir until the sauce thickens slightly, or 15 minutes. 5. Spread the spinach across the top of the skillet and form five evenly spaced pockets for the eggs to be cracked into. 6. Evenly spread the parsley and goat cheese and place under the broiler for 10 minutes or until the yolks of the eggs are slightly runny (think medium poach).

Online Exclusive! Cook up some Mexican spiced sweet potato pancakes and make a recovery matcha chai latte with the complete recipe online.

AUSTINFITMAGAZINE.COM / 09.16

photo by Weston Carls

7. Serve with the warmed pita bread.

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Documentarian Morgan Spurlock conducts an unscientific experiment in which he consumes McDonald's fast food three times a day, for 30 days. The fast food industry received a massive hit after such recognition, as Spurlock was left debilitated physically and mentally at the close of the 30 days. Six weeks after the debut, McDonaldâ&#x20AC;&#x2122;s dropped the supersize portions.

Super-Size Me (2004)

Atkins (early 1970s) Opposing the practices of veganism and vegetarianism entirely, the Atkins diet promotes a diet high in protein and healthy fats, and holds a strict restriction of carbohydrate intake. Atkins is mainly upheld by the general public, because its lack of long-term research prevents it from obtaining any medical recognition. Zone (1970s) A diet plan primarily focused on individual calorie consumption, with men usually allotted 1,500 calories a day, and women only 1,200. The diet encourages three square meals that together provide 40 percent carbs, 30 percent healthy fat, and 30 percent lean protein daily.

The Master Cleanse (1940s) Originally used to treat stomach ulcers, the Master Cleanse is one approach to flush your system and reboot digestion. The detox cleanse permits only a lemonade concoction (with maple syrup and cayenne pepper) and salt waterâ&#x20AC;&#x201D;no food allowed.

1980

1970

1960

1940

Jenny Craig (1983) The weight loss philosophies and practices of Sid and Jenny Craig still exist today in the U.S. as well as countries around the world. Similar to employing a personal trainer, the Jenny Craig weight loss program involves having a dedicated consultant to create diet plans and motivate members along the process. With a preplanned menu of foods, everything is well-portioned, and nutritional value is carefully calculated.

Weight Watchers (early 1960s) Dedicated to the health and well-being of citizens through weight management, Weight Watchers aims to be non-restrictive by simply providing the knowledge and the tools for an effective diet plan. Primarily accomplished through global group meetings that serve as motivation and support for its members, along with a system that assigns points to foods based on their caloric and nutritional content.

By Alexis Templeton

Diet Timeline

NUTRITION

200â&#x20AC;&#x201C;250 years ago machinery, long-distance food transport, chemical fertilizers

12,000 years ago first agricultural revolution (Neolithic)

2,000,000 years ago hunting and gathering

09.16 / AUSTINFITMAGAZINE.COM

Food Pyramid (1992)

Whole 30 (2009) Many have pushed the “reset” button with the Whole30, as it eliminates all potentially harmful food groups—including sugar, grains, dairy, alcohol, and legumes—for a full 30 days. As the name so aptly depicts, the Whole30 diet is centered around consuming foods in their most natural, whole form for a 30-day cycle.

Skinny Bitch Book (2005) The Skinny Bitch book targeted young women who wanted a no-nonsense, tough love delivery of how to make a lifestyle change. The book propagates a vegan diet based on ethical and health reasons. The diet also encourages the practice of different cleanses, including one that suggests you “can lose 5 to 20 pounds in seven days with no hunger or crazy exercise.”

Paleo (2013) It’s tough to nail down an exact time period for the contemporary Paleo diet, but according to Google Trends, it saw a rapid spike in popularity around 2013. Adapted from our ancestors, who were believed to be preagricultural hunters and gatherers, the diet excludes cereal grains and dairy but relies heavily on meat and protein consumption.

The Food Pyramid was implemented as a nutritional guideline for American health. In 2011, the Food Pyramid was retired and replaced by the Obama administration’s new food initiative: MyPlate.

South Beach (1990s) Developed by South Floridabased cardiologist Dr. Arthur Agatston, the diet is divided into a series of phases that consist of nutrient-rich carbohydrates, unsaturated fats, and lean proteins. Similar to the Atkins diet, South Beach focuses on the strict restriction of unhealthy carbs, which is primarily seen within the first, and most intense, phase of the diet plan.

2010

2000

1990

Cookie (2011) Dr. Sanford Siegal launched his secret cookie creation in 1975, introducing an amino acid protein blend that is both filling and low in caloric value for dieters nationwide. The public has responded well to Siegal’s creation, as the product has recently undergone a series of modifications that make it more accessible and more effective for its customers.

Nutrisystem (TV: 2001 Stores: 2009) Nutrisystem claims to provide its customers with 28 days of satisfying and sustaining meals that aid weight loss and promote better living, all through the convenience of doorstep delivery.

Blood Type (1997) Based on the book written by Dr. Peter J. D’Amano, the concept of the blood type diet is rooted in scientific evidence that has long examined the way certain blood types respond to certain kinds of food. The premise also factors in evolution and ancestral locations. Knowing your blood type may give insight as to what is your optimal diet plan and workout regimen, since different types contain varying levels of the chemicals largely responsible for digestion and metabolism.

Luigi Comaro was committed to the practices of a minimal diet, which is seen in his book La Vita Sobra, translated to English as The Sober Life. In his book, Comaro preaches that human life may be best lived when cutting out alcoholic beverages, eating as little as humanly possible, and eliminating rich foods from the diet.

First diet book (1560)

First tummy tuck (1890)

The first tummy tuck was completed in 1890 by Dr. Demars and Dr. Marx in France. There are varying degrees of the tummy tuck, some procedures more extensive than others, but usually a small incision is made to excavate excess and unwanted fat from the belly.

20–40 years ago GMOs/processed foods

50–75 years ago frozen meals, factory farming

CULTURE

IT’S NOT THE YEARS, IT’S THE MILEAGE

CrossFit: CrossFit is considered one of the most versatile and scalable fitness regimens available. It incorporates weightlifting, flexibility, and playground games. It may seem like a young person’s game; however many people take up crossfit no matter their age. Scott Garrett at CrossFit Round Rock said, “I spend more time on post-recovery and mobility than I did in my twenties.” Marcus Garcia, age 46, states that a benefit to “being older is knowing that focusing on form and technique will get me further than the amount of weight on the bar.” Sam Auburn, a young crossfitter, said, “When you're younger, you wanna go a mile a minute, and get your results quickly, and maybe cut corners.” On the other hand, younger athletes are more willing to push their limits and try new things, like handstand push-ups. Diana Calderon Peña competes in Masters and said, “I know I need to take rest days, and sometimes it's more than one day so as to let my body recover”. Something nearly all women in CrossFit can agree on is that, no matter your age, double unders have the same effect as sneezing with a full bladder.

Some of us started playing sports at a young age, in little leagues, skate parks, or on community swim teams. Most of us discover our passion for exercise sometime between our first college class and second grandchild. When it comes to age, what are the pros and cons of being active in each of these sports? 22

AUSTINFITMAGAZINE.COM / 09.16

Triathlons: When it comes to competing in triathlons, you see your opponents’ ages on their left calves. The most discouraging aspect is when someone twice your age passes you as if they were taking a Sunday stroll.

illustration by Edgar Vega

The pros and cons of being a younger versus older athlete. By Angela Vega

For Red Tripp, one of the downsides of being an older triathlete is that her wave for the swim start is always one of the last to go, which means biking over all the 20-somethings in her path. One of the advantages is that once you are past the 40 to 45 age group, there is a more oppurtunity to make it to the podium and qualify for nationals. A large hurdle for the younger generation

for triathlon participation is the prohibitive cost. From bikes that cost thousands to training plans in three disciplines, it can get expensive. Add in the maintenance on your equipment and race entry fees, and you have just spent your college tuition. At the same time, younger triathletes have more time to hone and learn good techniques for each discipline.

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Running: Running is a lifelong sport that has attracted millions of people to compete in local events. Over 17.1 million people finished a running event in 2015 and 50 percent of those runners were between the ages of 25 and 44, while more than 30 percent were 45 and older. Holly Mayson started running in her 40s and pointed out that it gets harder to make huge leaps in speed as you age. “As long as I keep running into old age, I will qualify for Boston; that is my strategy,” she said. As a younger runner, I recover quickly and can do several quality workouts at high intensity each training cycle. Nevertheless, younger age groups are highly competitive, with ex-collegiate athletes making it difficult to place in the top finishers. Tarissa Moss, a runner in her mid-20s, reflected that “running parallels life a lot. Running has taught me a number of lessons I use in my job, things like persistence, dedication, and probably the biggest thing is discipline.” One of the best things about running is that it has the lowest barrier to entry. All anyone needs is a pair of shoes and the will to run.

Yoga: People from all walks of life practice yoga as a way to create strength, flexibility, and body awareness. In a study published in the May 2015 Frontiers in Human Neuroscience, scientists found yoga protects the brain in the decline of gray matter volume as we age. Amelia Raun, a four-year yoga instructor, added another benefit, saying, “As we mature, we learn much about the use of our muscles and the connection of joints; we move with more conscious engagement and intention.” Yoga is also meant to connect us in this moment, leaving the future and past out of the present. For those of us in early years, it is far more difficult to leave the noise behind. At the same time, younger yogis can achieve beautiful peak positions with less effort because their bodies and minds are not as fearful of injury. No matter your age, your body was meant to move. With advancing years come wisdom and experience to hone and practice the things that will keep you healthy and strong. With youth, you have more flexibility to explore new things and push yourself harder, knowing you will have an easier time recovering. If there is takeway for either group, no matter your age, it is this: Have the patience to grow strong and the courage to live big. afm 09.16 / AUSTINFITMAGAZINE.COM

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CULTURE

New to Austin Studios and stores for fitness-minded folks

Evolve Cryo + Wellness

3411 S Lamar Blvd, Austin, TX 78704 Freeze your way to recovery with cryotherapy and a variety of other treatments at Evolve. Customized body treatments and unique therapies relieve sore and stiff muscles, detox the body, and help you recharge. Each service’s objective is to support your optimal health so you can get the most out of life while keeping your long-term wellness in mind. Treatments range from full-body and spot cryotherapy, oxygen therapy, and compression therapy to massages, facials, and acupuncture. Other detox methods include lymphatic drainage, graston, and pemf therapy. Heal your body from the inside out with pure, organic ingredients containing high antioxidants, plant lipids, and extracts to naturally restore and replenish your body and mind.

The Beer Plant

thebeerplant.com 3110 Windsor Rd, Austin, TX 78703 The Beer Plant is Austin’s first vegan gastropub, marrying craft beer, wine, and cocktails with a decadent, 100 percent plant-based menu that’s completely GMO-free. The menu is stocked with hearty, vibrant vegetable plates like the Southern Comfort, made with barbecue pulled spaghetti squash and mac ‘n’ cheese, paired with popular bar dishes such as buffalo wings (made from cauliflower), blistered shishitos, bangers and mash, and a vegan bread and cheese board with house-made sourdough loaves and cultured cheeses. “We wanted to create a place where people can eat clean and drink clean,” says co-owner Ray McMackin. With a 60-foot bar and a garden-to-table menu, The Beer Plant has every option a vegan could want. All plates are developed by local vegan chef Lou Mustachio and Jason White (Uchi’s pickling program guru), who has brought his talents to The Beer Plant’s fermentation methods. There are over 30 beers on tap, and for the non-alcohol drinkers, there will be plenty of options such as KTonic’s Kombucha on tap as well.

AUSTINFITMAGAZINE.COM / 09.16

REPLACEMENT LOVE HANDLES

... IN CASE YOU LOSE YOURS IN THE PROCESS

FITNESS

INDOOR ROWING

Revolution Mobile Bike Repair

revrepair.com 13492 Research Blvd #206, Austin, TX 78750 Revolution Mobile Bike Repair offers all the services of a traditional bike shop without the hassle of ever being without your two-wheeler. Makes and models of any kind can be worked on in all areas within Travis, Williamson, and Northern Hays counties. Cycling essentials like tubes, wires, and chains are stocked, along with many top products that Austin area cyclists know and love. The mobile shop also caters to companies who are interested in giving unique health and wellness services to their employees by providing repair opportunities in-office. The next time your bicycle needs a fix, set up a free consultation, and never leave your bike at the shop again!

Row On Austin

BodyBusiness Fitness Club, 2700 W Anderson Ln, Austin, TX 78757 Intense and low-impact cardio is offered at Austin’s new rowing facility, Row On Austin. Engage in a workout that includes the full-body nature of rowing and the toning properties of strength training. The low-impact quality of indoor rowing is the perfect tool for those who want an intense training session that’s not hard on the body. Row On Austin provides four types of classes—Row On Strength, Row On Stability, Row On Stamina, and Row On Mobility. Each class focuses on utilizing indoor rowing machines, strength training segments, and highintensity intervals, as well as burning calories and pushing limits. The water rowing machines used at the facility are unique to Austin and create a smoother, quieter, and almost meditative experience that simulates the sound and feel of actually being on Lady Bird Lake.

09.16 / AUSTINFITMAGAZINE.COM

D O O G ! G O D CULTURE

By Devyn Bernal

ou’d be hard-pressed to find a dog lover in Austin who doesn’t think this city is a prime place for canine companionship. There are plenty of trails, events, restaurants, shops, and even offices that allow pets (on and off leash). Nonetheless in a place where dogs rank a close second behind humans, there is still a growing number of dogs that need a home. Not to mention a number of humans who would love to own a dog but are restricted by financial or time constraints. This was a problem realized by Catelyn Silapachai and partner Melissa Massello DuBeau, two avid dog lovers (greyhounds in particular), who became eager to find a solution. After many hours spent brainstorming at dog shelters, the 1Dog1Hour nonprofit organization was born. At 1Dog1Hour, the mission is simple: Devote one hour of your time to walk one dog. If you have more time to walk more dogs, then do so, but there is no commitment, no pressure, and no schedule you have to follow. “We realize life can be crazy busy with work, school, gym, dates, all of the above,” Silapachai said. “Our hope is for people to realize that it just takes one hour in a week, in a month, to change a dog’s life positively.” Plus, there are plenty of calories to burn and memories to be made by walking a dog as your workout or on a date. But you always have the option to hang out with a dog solo if you’re looking for one-on-one quiet time. We found it to be incredibly soothing, and our new canine friends Donner and Blitzen seemed to have a good time, too. “I’ve heard that any human interaction a shelter dog experiences greatly increases his or her chances of being adopted,” DuBeau said. “Every little bit contributes to finding these dogs a good home.” They believe in the old saying, “A tired dog is a good dog,” so by giving a little bit of your time, you

AUSTINFITMAGAZINE.COM / 09.16

For more information, follow @1Dog1Hour (or #1Dog1Hour) as well as Catelyn Silapachai @TheDistilleryMarket and Melissa Massello DuBeau @MelissaMassello, or visit the Austin Animal Center at 7201 Levander Loop any day from 11 a.m. until 7 p.m.

photography by Weston Carls

could make a big change to sistance first. 1Dog1Hour’s an otherwise helpless pet’s “Our hope is for biggest goal is to encourage life. All it takes is one lunch more people to spend time people to realize at shelters, but if you’re break, one workout session, just one hour of your time that it just takes interested in participating in to head over to your closest their events and community, one hour in a shelter and volunteer. you can take a snapshot week, in a month, with the dog you chose and So you pick out an hour, drive to the nearest kennel, to change a dog’s post it to social media, along then what? Almost all of tidbits about the dog life positively.” with the shelters in Austin—the you believe people should biggest no-kill city—have know. To help future voluna warm and welcoming ambience the teers, log your dog’s name and the time moment you walk in. The volunteers apspent together on the board before you preciate help in any form, and are quick leave the shelter to help future volunto provide guidance in walking the aniteers, then call it a day until next time. mals. At 1Dog1Hour’s main shelter, Austin Don’t be quick to hesitate if you think Animal Center, the dogs are grouped in a you won’t be able to resist the dogs’ colored sticker system: green for an easy charms. “A lot of people tell us they don’t walk with a medium or large breed withvolunteer simply because they’re afraid out volunteer training, yellow for a more they’ll come home with a dog each time,” rambunctious walk, and red for staffDuBeau said. “At the end of the day, we only. If you are interested in the ability to just want you to come spend time with walk all dogs, AAC provides educational the dogs, and if you take them home, training and courses to prepare you. great! If not, you still improved their day.” Once you’ve got your walking buddy on To get involved with 1Dog1Hour a leash and ready to go, lead him or her outside of Austin, just give your local around the interior shelter grounds for a shelter a call and ask if you can stop by to long quality walk. There are also fencedhelp exercise the dogs. Many have similar in dog runs for off-leash playtime (fetch volunteer programs already in place, and is a favorite!) and agility equipment if 1Dog1Hour is eager to hear about each you want to teach your new friend some of them. “If we get just one more person basic tricks. The volunteers know where to come in and walk a dog, our hearts are treats are kept; just be sure to ask for ashappy,” Silapachai said. afm 09.16 / AUSTINFITMAGAZINE.COM

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CULTURE

Forty Years of the Cap10K By the Numbers A 10K is 6.2 miles #1 largest 10K in Texas 7th largest 10K in the U.S. The first Cap10K in 1978 had 3,400 participants Cap10K 2016 had 20,527 participants

n 1978, a single step across the starting line began the journey Austinites will proudly celebrate on April 23. In that span of time, the Austin-American Statesman has planned and produced the beloved Capitol 10K—and 2017’s event will mark the 40th race. Elite runners, retired runners, joggers, power-walkers, dogwalkers, and every skill level in between show up to participate in this “rite of spring” that has grown with our city. As the temperatures begin to drop through the transition out of summer, more residents trickle onto the Lady Bird Lake running trail in preparation for race season. Whether the Cap10K is already on your race calendar, or if you’ve never done it before, the 40th celebration is not something to miss. “It’s my job to make sure people move,” said race director Jeff Simecek. He’s made a few changes and additions to the race but prioritized the “Austin-

AUSTINFITMAGAZINE.COM / 09.16

ness” of it. For example, due to the city’s billing as the Live Music Capital of the World, this race would be incomplete without live music performances along the course. And because Austin is a tech hub, it only makes sense to include a post-race dronie station, which takes a selfie video of you and your friends against a dramatic skyline backdrop. Plenty of food trucks will be at the Finish Line Festival— waiting to reward you for completing 6.2 miles. The course itself is a treat of its own, too. Starting at the Austin-American Statesman building, the route winds through Enfield, follows along the access road of MoPac, runs along Lady Bird Lake, weaves onto West Cesar Chavez, and finishes at Vic Mathias Shores (formerly Auditorium Shores). This heritage event strengthens our community while also giving back to it; The Austin Parks Foundation has been selected as the 2017 beneficiary, with contributions to go toward maintaining and developing the wide open spaces we love. afm

More than 32 people have run the race every single year To put on this event, it requires the help of 4,000+ team members and over 800 volunteers When registering, race participants have the option to donate to the beneficiary, and the Statesman will match donations up to $10,000 0: Number of times the race has been canceled. (It always goes on, rain or shine!) Travis and Cindy Pipkin, who got married at the Cap10K next to the starting line, have been together for 32 years

photo by Stephen Spillman (Spillman Photo)

(Left to Right): Colin Wallis, executive director of Austin’s Parks Foundation; Jeff Sinecek, Cap10K race director; Leo Manzano, Cap10K race ambassador.

Fastest finish time in 2016 was 30 minutes 46 seconds

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Clean Eating & Label Reading pg.31 For those who scrupulously dissect labels when buying food or performance boosters, here’s the rundown of which ingredients are helping or hurting, and which ones are misleading or beneficial.

issue

Of e d a M e r ’ u Yo t a h Us W

Smoothies pg.38 Next time you order a smoothie, you’ll recognize all of the ingredients.

Meats pg.42 You’re not cooking it wrong; you’re buying it wrong.

Tea pg.41 Honoring Chinese tea and the art behind serving it.

True Food Kitchen “Honest Food that Tastes Really Good” Whether you’re vegan, paleo, gluten-free, or you eat everything under the sun, True Food Kitchen has dishes that appeal to everyone’s preferences. The concept was inspired by the principles of international health-guru Dr. Andrew Weil’s antiinflammatory diet, so the menu is full of heart dishes that are delicious and also nutritious.

Sweets pg.44 Chocolate that’s handled with care—and then polished with unique flavors.

Clean Eating & Label Reading

Labels, Decoded BY BRITTANEY COOK

You go to the grocery store, and a snack with an “organic” label catches your eye. From what we know, organic is a good thing, right? Unfortunately, this is only half true. The myriad food labels plastered on packaging can make clean eating more confusing than it should be. And with a diverse group of auditors and regulations, some questionable practices allow foods to slip through the cracks with a friendly–yet misleading–stamp on it. Let’s break it down:

Unnecessary Ingredients Grassfed: There are two popular “Grass-fed” labels, the American Grassfed label and the Grassfed USDA Process Verified label. The “American Grassfed” label represents animals that were grass-fed throughout their entire lives. These animals have access to pasture when weather permits, in which case if it doesn’t, they are given a grass-based meal. This label also represents meat that is free of antibiotics, growth hormones, and certain parasiticides. This label is independently verified by the American Grassfed Association, which inspects farms annually. The “Grassfed USDA Process Verified” label is given when animals are fed grass, hay, silage (grass stored in airtight conditions in a silo), or other non-grain crops such as legumes and cereal grain crops in the vegetative state, throughout their entire life. The animals are never purposefully fed grain, yet if they are exposed to non-‘standard’ food, the farmer must simply document the case and decertification is not necessary. These animals may be confined or treated with antibiotics and growth hormones. They may also be fed milk, prior to weaning. Note: The USDA allows producers to make the "grassfed" claim without verification. If the statement "USDA Process Verified" accompanies the "grassfed" claim, then the USDA has verified the claim through an audit.

photo by Weston Carls

Grain-finished: The animal was raised on grass, then fattened with grain. Vegetarian fed: The animals weren’t fed other animals. The animal never went outside (if it did, it might have consumed another animal).

Free-range: The “free-range” labels simply tell consumers that birds were not in cages while they were raised. The USDA has defined free-range or free-roaming for poultry products, but for eggs and all other animals, there is no regulated standard. In addition, free-range represents that the bird was able to roam freely outdoors for a period of time every day. The catch? The USDA believes that five minutes of open-air access each day is sufficient enough to claim “free-range”.

Farm-Raised versus Wild Caught Wild-caught labels represent that fish are caught in their natural environments by a fisherman. Farm-raised fish are grown in pens that are often submerged in ponds, lakes, and salt water. Farm-raised fish have been shown to have PCBs (a potentially carcinogenic chemical) and at times, antibiotics and pesticides. However, fish farming has been useful to prevent “over-fishing”. Consumer Reports found that 56 percent of salmon labeled as “wild caught” were actually farmed. If it’s not labeled “wild,” it’s farmed, and the country of origin labeling has little to do with the actual ocean it was caught in.

American Humane Certified This label represents animals that have been raised for meat, eggs, or dairy and treated in a “humane” manner. It is regulated by a third-party auditing group to guarantee the animals are “free from pain and unnecessary stress.” This label does not, however, require that animals grow up with access to the outdoors, 09.16 / AUSTINFITMAGAZINE.COM

Clean Eating & Label Reading

and it does not prevent physical alterations such as teeth filing, tail docking, or beak trimmings. Plus, producers do not have to meet 100 percent of the standards to be certified; they simply need to score at least 85 percent.

Organic The “organic” label is to products as beards are to hipsters. It’s cool-looking, and everyone wants one, but no one knows why. The organic label is regulated by the USDA and tells us that products were not created with synthetic materials such as pesticides, fertilizers, artificial growth hormones, antibiotics, sewage sludge, genetically modified crops, food additives, artificial processing aids, and irradiation. Sounds pretty great, but not all organic labels mean the same thing. 100% Organic: When 100 percent of the ingredients are organic. Nice! Organic: When at least 95 percent of the ingredients are organic. Up to five percent of the product can consist of inorganic agricultural materials or artificial ingredients, which have been approved for a five-year period by the USDA. Non-organic products are deemed necessary to the organic product’s production, however, and apparently won’t harm the consumer’s health. So, if the texture feels “recreated” or the color glows in the dark, it still could be labeled “organic.”

Made With Organic This label tells us that 70 percent of the ingredients are certified organic. The other 30 percent of the ingredients come from the same list of approved USDA products that are considered necessary to the product’s production. THE GOOD: The extra ingredi-

AUSTINFITMAGAZINE.COM / 09.16

ents claimed as inorganic cannot be genetically engineered, produced with sewage sludge, or irradiated. Phew! THE NOT-SO-GOOD: The organic label does not guarantee that animals are grass-fed, humanely treated, free to roam pastures, or that fair trade was practiced. It also does not necessarily mean that the food is healthy, low sugar, or unprocessed.

Natural Natural sounds nice, right? Well, by definition it’s great. It could represent foods that are produced without use of chemical fertilizers, synthetic pesticides, genetically engineered crops, chemical processing aids, and artificial ingredients. However, the good stops there; unfortunately there is no verification, enforcement, or certification process for this label. In fact, each company that uses the word “natural” can develop its own definition of natural, leaving a lot of “natural” foods in the marketplace that actually contain not-so-natural ingredients. The USDA has the capability of holding manufacturers accountable to the proper use of the word “natural,” but there is no verification process in place.

Kosher The “kosher” label represents products that have been inspected by a rabbi and are certified to accommodate Jewish dietary guidelines. These foods cannot be processed on equipment that handled pork. Rabbis inspect the food for lesions and imperfections during a unique slaughter, unlike the traditional automated slaughter used in the livestock industry. There are a few very interesting variations of the kosher label that consumers should be aware

of. A few examples include “glatt kosher,” signifying that the animal had perfect lungs upon slaughter, and “pareve kosher,” meaning the food is both meat and dairy free.

Non-GMO Project Verified A “Non-GMO Project Verified” label represents products that have been produced without the intentional use of or contamination of GMOs (Genetically Engineered Ingredients). Products that are at a high-risk of GMO exposure, such as corn and soy, are required annual audits and ingredient laboratory testing. Fun fact: Like some ‘-free’ labels, “GMO-free” assures that products contain levels of GMOs that are less than 0.5 percent in foods or dietary supplements, and less than 0.9 percent in textiles or cleaning products. The Non-GMO Project is a nonprofit collaboration of manufacturers, retailers, processors, distributors, farmers, seed breeders, and consumers. In 2009, Whole Foods Market partnered with the cause to use the Non-GMO Project's Product Verification Program (PVP) in connection with Whole Foods Market's private label products.

Trans Fat Free In January of 2006, the FDA required food producers to label their products with a trans fat amount within the nutritional facts list. Currently, 0.5 grams of trans fats per serving is considered “trans fat free” or “0 grams”. Producers are able to omit the label if the FDA has approved that the ingredients have 0.5 grams or less in the product. Therefore, you may not always see trans fats listed on the nutritional facts list. The FDA states that it is taking steps to remove trans fats from food supply in order to reduce coronary heart disease and prevent thousands of fatal heart attacks each year. Trans fats are formed naturally in the gut of some grazing animals but are also artificially formed with the combination of hydrogen and

vegetable oil during food processing to prevent foods from spoiling.

Gluten Free The “gluten-free” label, issued in 2013 by the FDA, represents foods that contain a gluten limit of less than 20 parts per million. This value is the lowest level that can be detected in foods using scientific methods. Gluten-free may also be labeled as “free of gluten”, “no gluten”, or “without gluten”. For consumers with celiacs disease, heads-up: The FDA states that manufacturers may include the logo of a gluten-free certification program on their food labels, provided that its use is truthful and not misleading. Have no fear, the FDA is looking out for you by routinely sampling and inspecting gluten levels within products.

Contains: Soy, Milk, Nuts, Etc.. Back in 2004, passage of the Food Allergen Labeling and Consumer Protection Act that required labels to clearly identify the food source names of all ingredients that are among the eight most common food allergens (soy, eggs, wheat, nuts, milk, fish, shellfish, and tree nuts). Think about this: Before re-labeling was required in 2006, these allergens may not have been listed as obviously as they are now. Anyone holding onto 10-yearold Twinkies in their apocalypse emergency food stash? If so, check out those labels!

100% Whole Grain Regulated by the Whole Grains Council, a whole grain stamp tells us whether the grain within the product is 100 percent whole, or otherwise, refined. It is classified two ways. The first includes the label “100%” within the stamp. This represents a product with a minimum of 16 grams of non-refined, 100 percent whole grains per serving. The second is considered “basic.” It displays the words “whole grain” within the stamp and represents products that may contain other refined grains such as flours, germ, or bran.

BY LAUREN HARTMAN M.S., R.D., L.D.

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Clean Eating & Label Reading

Nutritional supplements are no longer marketed exclusively to the elite athlete. New products hit the shelf every day: pills and powders that promise fat loss overnight with beforeand-after testimonials to prove it, drink mixes that guarantee your best workout yet, and herbal concoctions that claim to solve any ailment you can think of. When did over-priced, under-regulated products overtake the power of a balanced plate? As a sports dietitian, my No. 1 priority is ensuring the foods my athletes eat on a daily basis are providing them the energy and nutrients they need to keep their body functioning optimally. Some supplements may have their place in a healthy diet, whether you’re gearing up for your third Ironman triathlon or you just want to train for your first 5K. But the truth is, supplements are largely unregulated; there is no guarantee they contain the ingredients they claim to provide, and there’s always the chance they may be contaminated with other ingredients not listed on the label. Not to mention, many of them have not been proven effective! Here are the facts on a few hot products on the market today:

“Pre-Workout” Supplements Claim to Fame: Meant to be taken shortly before exercise, these products claim to provide the boost you need to power through a great workout.

photography by Jessica Frey

Reality Check: That “boost” is often achieved via extreme doses of caffeine or other stimulants with varying degrees of safety and legality. Some supplement companies have even been sued for the use of a stimulant called DMAA, which poses health risks ranging from increased blood pressure and shortness of breath to cardiac arrest! Pro Tip: Struggling with chronic fatigue? Your body may just be telling you it needs more sleep, or better nutrition, or both! Overconsumption of stimulants will just mask the problem. Power up with seven to eight hours of sleep a night and fuel your body with a balanced meal three to four hours before your workout for results that are safe, effective, and proven by science.

Branched Chain Amino Acids (BCAA’s) Claim to Fame: BCAA supplements boast the ability to improve performance by delaying fatigue and minimizing muscle damage. Reality Check: BCAA supplements typically cost more than $30 per bottle, usually recommend much too high a dose, and have not yet been proven effective by research. What research does tell us it that one BCAA in particular known as leucine plays a huge role in building and maintaining muscle mass, and there is no additional benefit to consuming more than 20 to 25 grams of protein after exercise. Pro Tip: The best way to support muscle growth and repair is to meet your protein needs with food first! Eat four to five meals/ snacks throughout the day with about 20 grams of from high-quality protein sources like lean meat, fish, poultry, eggs, and low-fat dairy.

Post-Workout Protein Drinks Claim to Fame: These products promise to help you optimize muscle gain and fat loss after your workout. Reality Check: Ready-to-drink protein shakes can certainly be a convenient, grab-and-go option for recovery after an intense or lengthy workout. If you’re set on using shakes, look for products that offer 15 to 20 grams of protein and check the ingredient label for simple, recognizable ingredients. Pro Tip: Eat a balanced meal within an hour of finishing your workout to cover your recovery needs. Exercising intensely for more than an hour? Consume a small protein- and carbohydrate-rich snack within 30 minutes of finishing your workout to refuel your body. Try something simple like Greek yogurt with fruit or toast with peanut butter and milk!

09.16 / AUSTINFITMAGAZINE.COM

Clean Eating & Label Reading

Whey Protein Claim to Fame: Many whey supplements claim to enhance strength, size, and stamina. Reality Check: Whey protein is high in one particular amino acid, leucine, which has recently been determined to be a key in kickstarting the process of building and repairing muscle tissue. Whey protein supplements are effective in promoting post-exercise recovery; keep in mind, however, that whey protein powders are often wildly expensive and may have unnecessary added ingredients! Pro Tip: Optimize muscle repair and recovery after long, high-intensity exercise with whole foods that are high in whey protein, i.e. dairy products. Try a fruit smoothie with low-fat milk and Greek yogurt!

Vitamins Claim to Fame: Vitamin and mineral supplements are marketed in a way that suggests you cannot meet the recommended amounts of these nutrients through food alone. Reality Check: Nutrients are almost always more easily absorbed from whole foods. Vitamin and mineral supplements are warranted and most effective when an individual is clinically deficient; otherwise, there isn’t much benefit. Additionally, consuming more than the recommended amount of some nutrients can lead to some nasty side effects! Pro Tip: Talk to your doctor or to a registered dietitian about which supplements might be right for you. Otherwise, consume a varied diet rich in whole grains, lean protein,

AUSTINFITMAGAZINE.COM / 09.16

Supplements:

dairy, fruits, and vegetables to meet your needs!

The Bottom Line

“Gainer” Supplements Claim to Fame: These supplements insinuate that gaining lean mass through diet alone is impossible. Reality Check: Most weight gain formulas have over 50 grams of protein per recommended serving, and some pack up to 1,000 calories! For most generally active adults, that’s more than half their protein and calorie needs in one fell swoop! Additionally, consuming more than about 20 grams of protein in one sitting does not translate to more lean mass gain.

Creatine

Pro Tip: Increasing lean mass requires increasing intake of protein and calories, which can be easily achieved through diet alone. Be sure to eat 20 to 25 grams of protein five to six times a day. Still having trouble putting on weight? Focus on energy-dense whole foods such as nuts and nut butters, avocado, 100 percent fruit juices, and oils.

Reality Check: A good body of evidence supports the effectiveness of creatine in improving performance in high-intensity bouts of exercise lasting less than 30 seconds, not directly increasing muscle size and strength. For adults who are just hoping to increase overall activity, or who prefer endurance-based exercise, there is no benefit to taking creatine. Besides, it is also known to cause gastrointestinal discomfort!

Testosterone Boosters Claim to Fame: A group of substances, also referred to as “prohormones,” can be taken orally and converted to testosterone in the body, with the intent to increase muscle size and strength. Reality Check: Safety and efficacy are both issues here. Prohormones have a laundry list of negative effects, including increased risk of cancer, high cholesterol, and liver damage. Even worse, most research has found these supplements largely ineffective. Pro Tip: Steer clear! Taking these supplements is a huge health risk.

Claim to Fame: Creatine supplements claim to increase creatine stores in skeletal muscle, which improves muscle strength and size.

Pro Tip: Try a small snack with about 30 grams of carbohydrates 30 to 60 minutes before your workout. A piece of fruit, a handful of cereal, or a granola bar will suffice. If you feel creatine may be a good choice for you, work with a dietitian to build a great nutritional foundation first, then work creatine in if needed.

99.9 percent of the time, providing your body with a variety of whole food options and eating consistently throughout the day will fuel your workouts, nourish your body, and promote long-term health without the potential risks and exorbitant cost of supplements that don’t live up to their hype. If you do take supplements, make sure they’re safe! There are several third-party quality assurance organizations that investigate the safety and purity of supplements on the market: ConsumerLab.com: search their website for information regarding your supplement. NSF International’s Dietary Supplement Certification Program: look for the NSF stamp on the label. USP Dietary Supplement Verification Program: look for the USP stamp on the label.

Additional Resources Still feel like you need that extra edge for your training? Seek out a registered dietitian for help! These professional organizations can help you locate an RD nearest to you, and their websites are packed with great nutrition information: Academy of Nutrition and Dietetics (AND): eatright.org Sports, Cardiovascular, and Wellness Nutrition dietetic practice group (SCAN): scandpg.org Collegiate and Professional Sports Dietitians Association (CPSDA): sportsrd.org

Mystery Food

Mystery Food Ingredients Revealed

With the unfortunate prevalence of food technology, more and more mystery ingredients pop up in our everyday munchies. Foods that once were simplistic in nature are now loaded with stuff we can’t even pronounce. Almond milk, for example, can be made with three ingredients: almonds, water, and salt. Take a look at your store-bought nut milk and find other mystery items such as soy lecithin, carrageenan, gellan gum, and plenty others. On the other hand, there are some hard-to-pronounce ingredients that are completely harmless. Let’s navigate the world of mystery ingredients and find out what’s safe!

BY CARLY POLLACK, C.C.N, M.S., HLC II, FOUNDER OF NUTRITIONAL WISDOM

1. 1. Citric Acid At first sight on a food label, you are probably thinking this means orange, lemon or lime juice. However, citric acid is actually made by fermenting glucose. It’s used to add flavor to foods as well as to increase shelf life.

especially dangerous because it disrupts your endocrine system.

Carly’s Advice: Citric acid can cause

may lead to many forms of cancer.

damage to the mucosal membrane of the stomach. It’s a hard ingredient to avoid, but you should try whenever possible.

Soy Lecithin Soy is one of the most prevalent and heavily genetically modified organisms available for consumption. Soy lecithin is made by extracting the oil from a raw soybean using a chemical solvent, mixed with water and then bleached using hydrogen peroxide. 2.

Carly’s advice: Many studies have suggested that potassium bromate may be a contributing factor to thyroid problems, kidney and nervous tissue damage, as well as being a potential carcinogen. Any food containing potassium bromate should be avoided completely.

Sodium Nitrate Made in a laboratory, this synthetic additive is used as a colorant and preservative in processed meats such as hot dogs, sausage, and bacon. 4.

Carly’s advice: Consuming too much sodium nitrate in your diet can be dangerous. It can form nitrosamines, which

High Fructose Corn 5. Syrup (HFCS) You can find HFCS in everything from baked goods, canned fruits, and dairy products to countless sweetened drinks. You will hear diabetes most commonly mentioned with HFCS, but it will wreak havoc on every organ system in your body. Carly’s advice: Consuming HFCS in any amount is dangerous! Made sure to read all of your food labels

Carly’s Advice: Avoid all Genetically

(especially condiments) carefully to

Modified Foods (GMOs) when possible.

avoid this.

Due to the role soy plays in hormone imbalance, avoiding soy is especially important for women.

Potassium Bromate Bromide is created through a series of chemical reactions, and then added to foods containing flour. It is

Acacia Gum This food additive comes from the sap of acacia

trees. It’s used as an emulsifier to help bind foods together and make them more stable. It may not sound like it, but it’s also a natural source of soluble fiber. Despite being commonly found in foods that you should avoid such as candies, processed baked goods, and sodas, it’s actually not terrible for you. Carly’s advice: It’s OK to be consumed in moderation. Some studies have actually suggested that acacia gum is a prebiotic and good source of soluble fiber.

Maltodextrin This artificial sugar is created from corn and wheat. The production process typically removes the protein from the wheat, so be careful. This can sneak into products that are labeled “gluten free.” Carly’s advice: Regular maltodextrin has a high glycemic index rating, so this should be consumed in very small amounts. It should be completely avoided by anyone who has blood sugar imbalances.

Guar Gum While this ingredient doesn’t sound appetizing or healthy for you, it’s actually derived from the guar bean that is grown in the Middle East. It’s considered to be a decent source of soluble fiber. Guar gum is better than xanthan gum be-

cause it doesn’t come from corn. Carly’s advice: Whenever you are buying something with guar gum on the label, make sure it’s certified organic because these beans tend to be highly sprayed. Other than that, it’s a clean additive.

Aspartic Acid At first glance, this ingredient might sound harmful. However, aspartic acid is actually an amino acid that can help give your cells the energy they need. It also aids in other bodily functions like glucose synthesis and hormone regulation. Carly’s advice: Your cells already produce aspartic acid so you don’t need to worry about adding it into your diet. If you see this on a food label, don’t worry!

10.

MSG There are over 40 forms of this nasty additive out there, and it can be hidden on ingredient labels through different names such as maltodextrin, autolyzed yeast, and monosodium glutamine ( just to name a few). MSG is considered to be a neurotoxin because of the harmful effect it has on your nerve cells. Carly’s advice: MSG has been considered to be worse for your health than alcohol and nicotine. I recommend always avoiding this.

AUSTINFITMAGAZINE.COM / 09.16

Additives are everywhere, and you can run, but you can’t hide. The only way to avoid these frankenfoods is to eat whole, fresh foods in their natural form. As for additives and everything else in life, moderation is key.

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These days, it seems as though you can fit the entire food pyramid into one tasty smoothie. What a time to be alive! In a city where you can find a refreshing smoothie in almost any cafe, grocery store, or restaurant, it’s easy to get lost on what you’re actually consuming. Bananas and almond milk sound great, but what is that spirulina doing for you? Are you under the misconception that bee pollen is just a trendier version of honey? If you normally smile and nod at the nice barista’s suggestions, you’re not alone. It’s time to take a moment to finally figure out exactly what’s going into our smoothies. We’ll drink to that.

Bee Pollen

What is it? Spirulina is a powder that is sourced from algae. Yep, that green slimy stuff in the bottom of the pond, algae. Despite its less than appetizing look, that algae is incredibly high in protein, a good source of antioxidants, B-vitamins, and a highly bioavailable source of iron! Taste: A bit pond-like if we’re going to be honest. Favorite way to use it: In capsule form or add a teaspoon into your morning smoothie.

What is it? Honeybees collect millions of pollen grains from a single flower. In order to transport this pollen, the bees will pack it into granules using their hind legs and a sticky substance secreted by their stomachs. This ends up becoming their food source, and ultimately, the chewy little granules we call bee pollen. Like many other bee byproducts, bee pollen is a rich source of B-complex, high in amino acids, and loaded with

AUSTINFITMAGAZINE.COM / 09.16

vitamins. On top of that, it is richer in protein than any other animal source, half of which is in the form of amino acids meaning they are ready to be used by the body. Taste: Chewy texture with a really unique, slightly sweet, but somewhat bitter taste. Favorite way to use it: Smoothies or by the spoonful! My favorite way to get midday energy? Spoonful of coconut oil, topped with one tablespoon of bee pollen and a drizzle of honey.

Maca What is it? Maca is a root typically found growing in the Andean region and Peru. Its use has dated back as far as Incan civilization, when it was believed to enhance energy and stamina. To this day, maca is used to increase energy, mental clarity, reduce anxiety, and improve circulation. Bonus points for this ancient root—it is said to increase libido as well. Taste: Earthy, bitter. Favorite way to use it: Bake into

photography by Brian Fitzsimmons

Spirulina

bar. With protein, calcium, magnesium, sulfur, and fatty acids (to name a few), cacao is your go-to for improving heart function, lowering LDL, relieving stress, and staying focused. Taste: Unsweetened, bitter chocolate. Favorite way to use it: Blended with coffee, a tablespoon of coconut oil, and cinnamon! Also makes a wonderful addition to banana smoothies and desserts!

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Flax Oil

muffins or add a teaspoon to your morning smoothie.

Camu Camu What is it? This Brazilian superfruit has been making waves in the wellness world as of late. Growing in the flooded areas of the Amazon, camu camu is packed with vitamin C—about 60 times more than that of an orange! Loaded with amino acids and flavonoids, camu camu is a cold-fighting, anti-viral, inflammation-busting superfruit that’s easy to incorporate into your day-to-day. Taste: A bit tart and sour. Favorite way to use it: Camu camu Lemonade, made with one teaspoon camu camu, sparkling water, one tablespoon lemon juice, and one tablespoon honey (or a few drops of stevia!)

Moringa What is it? Moringa is a small tree originating in India, Pakistan, and Nepal. Used for generations in Eastern medicine, Moringa has long been the go-to for fighting and preventing disease. Due to its high level of polyphenols, Moringa can be used to reduce liver damage and restore liver enzymes. It also has blood clotting properties, which make it a powerful aid in

speeding up healing time of wounds. Taste: Supergreen and leaf-like. Favorite way to use it: Due to its taste, adding moringa into a green smoothie is the easiest way to get your daily dose.

Reishi What is it? Reishi is a mushroom that has been used in Chinese medicine for thousands of years. This medicinal mushroom is used primarily for boosting the immune system and is quite the fighter when it comes to viral infections. If that isn’t convincing enough for you to add this little guy into your routine, it is also wonderful at reducing stress and fighting off fatigue. Taste: Bitter, woody. Favorite way to use it: In droplet form, straight under the tongue!

Cacao What is it? While often confused with cocoa, cacao is the actual tree in which our beloved chocolate originates. Unlike its processed counterparts, raw cacao contains over 300 different, beneficial compounds and packs roughly four times the amount of antioxidant power of your chocolate

What is it? Derived from flaxseeds, flax oil is a potent source of omega 3s fatty acids. Omega 3s have been linked to healthier brains, improving skin and hair, decreased inflammation, and even overall mood enhancement! With more ALA (alpha linolenic acid) than fish oil, flax oil is the perfect way to get essential omegas without the risk of mercury. Taste: Mild in flavor, a bit nutty. Favorite way to use it: Mix it with some olive oil and lemon for the perfect salad dressing.

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Himalayan Sea Salt What is It? Hundreds of millions of years ago, sea salt beds in the Himalayas were once covered with lava. Thought to have protected it through all these years, this salt is now considered one of the purest forms of salt in the world. Unlike your typical table salt, Himalayan pink salt is lower in sodium, high in iodine and has over 80 other minerals to help mineralize your system. HSS can also increase electrolytes, increase hydration, prevent muscle cramps, and help improve circulation. Taste: Salt. Use: Everything! Add a dash to water to increase your hydration.

09.16 / AUSTINFITMAGAZINE.COM

BlackbirdFitnessAndNutrition.com

Drinks, Meats & Treats

Step one Wake up the three actors—water, teaware, tea. The water must be boiled, the teaware must be rinsed with the hot water, and the tea must be steeped. “The reason we wake up the leaves is so it can steep evenly. Leaves are naturally hydrophobic, so they need to be soaked and rinsed,” Fan says. Customarily, the first one is not served but instead poured out.

Step two Now that the tea has been “washed”, it’s ready to be used for drinking. “You want the first taste of the tea to really represent the character of it,” says Fan. Hot water is again poured into a gaiwan (brewing vessel) and infused for about 10 to 20 seconds.

Step three From the gaiwan, pour the infusion into a decanter. From the decanter, serve tea into teacups.

Step four Repeat process for more infusions. Some tea leaves offer about four infusions, while others can yield many more before they need to be discarded.

Tea Party

Honoring Chinese tea and the art behind serving it BY GRETCHEN GOSWITZ

photography by Brian Fitzsimmons

When you propose a meetup with someone—whether it’s an interview, first date, or catching up with an old friend—what do you suggest? It’s typically narrowed down to coffee or alcohol. Coffee shops have the ambience perfect for morning or daytime congregations, while bars are popular for evening and late night encounters. And wine and beer are ideal offerings for home hangouts. However, too much espresso will have your heart ready to bust out of your chest, and too much booze will guarantee a debilitating hangover (at the very least). The alternative: tea. Drinks and social interaction are deeply entwined in the human psyche, and the Chinese have long honored this dynamic with gong fu cha. Gong fu cha is the art of steeping tea with skill and attention. Although it has qualities of a ceremonial performance, gong fu cha is a discipline. The gestures and interaction with the tea look ritualistic, but everything has a distinct purpose. There is symbolism in the process, but it’s secondary to the practical purpose of making tea well. “In Chinese tea culture, the emphasis is

less on how the tea tastes and smells and more on the way it makes you feel. The energy of the tea—they call it the chi,” explains So Han Fan, owner of West China Tea Company. He hosts nightly tastings at The Tea Spot, a cozy 200-square-foot hideaway nestled behind Spider House. From the moment the tea leaves are picked, they are handled with utmost care to prevent breakage. In gong fu cha, the act of brewing fresh, quality tea helps the effect of the chi. Consumption isn’t backed by the intention to quench your thirst; you’re drinking it to feel something. In that respect, it’s still not so different from coffee and alcohol. While many people have an appreciation for different flavor notes in varying roasts or a smooth bourbon, there are others who drink it to feel more alert or more relaxed, respectively. The best teas, according to Fan, are aged. Centuries ago, Chinese tea would travel on a trade route called Old Tea Horse Road. Tea from China would go from central Asia and naturally ferment on the way. Buyers grew to prefer the aged tea, which led to a new tea culture that still exists today. “Aged tea has better chi,” notes Fan. West China Tea Company’s oldest tea is from 1964 and sells for $300 per ounce. Unlike the tea culture Americans are used to—with tea bags steeped for three to five minutes in a cup of boiling water—gong fu cha has a completely different process. Many more leaves are used, with a small amount of water. Abandon the table manners ingrained from your youth and get comfortable: Sit cross-legged, as you partake in gong fu cha. It’s also polite to slurp your tea, to aerate and cool it down. Rather than drinking from a mug, tea is served in one ounce teacups for each person. The art and science behind this Chinese practice is finding a balance to pull out the strongest extraction without the tea being too strong, says Fan. Steeping time, water temperature, and dosage factor into yielding the best results that highlight all aspects of the tea. At The Tea Spot, Fan is engaging within this casual atmosphere. It’s not uncommon for hours to pass in a flash during gong fu cha as you chat with Fan and other tasters about everything from sacred texts, dreams, race, and of course, tea. And in the midst of authentic connection, tea flows just as smoothly as the conversation. 09.16 / AUSTINFITMAGAZINE.COM

Drinks, Meats & Treats

EXPERT ADVICE

Jessica Pryles,

Austin-resident and professional hardcore carnivore She’s a cook, writer, and TV personality specializing in red meat. We’ve peppered (pun intended) her tips and recommendations throughout this feature.

Butcher Breakdown BY GRETCHEN GOSWITZ

AUSTINFITMAGAZINE.COM / 09.16

The meat market can be an intimidating place. Although many omnivores would love to take time to chat with their local butcher about different cuts, shoppers tend to stay in their comfort zone. And why wouldn’t they? Why dish out the money for a decadent slab of prime rib without the knowledge of how to cook it properly? Whether you gravitate toward lean sources of protein, like to get down and dirty with barbecue, or want to treat yourself to a porterhouse, knowing how to choose and treat different cuts is the first step to meat mastery.

Not sure what cut of meat to get? Local butcher shop and salumeria, Salt & Time, will make suggestions and even let you taste their cured meats before buying. Salt & Time “From the Butcher to the Table” The dinner menu is perfect for adventurous eaters with a penchant for meat because it changes every day. Innovation at its finest.

U.S. Department of Agriculture Beef Grades All meat is inspected by the USDA, but only some is graded. It follows a specific grading system to evaluate tenderness, juiciness, and flavor. The assessment is largely focused on marbling, or rather, the amount of fat and distribution of fat in each piece of meat.

Select

Choice

Prime

Most likely the type of meat you’ll find in a package at the grocery store. It’s the least marbled, which means it’s a leaner cut. To compensate for the lack of flavor, coat the steak with a strongly seasoned dry rub or a salty marinade (soy or Worcestershire-based).

There is a wide variation among choice grade steaks. Some have enough marbling to pass beyond the “select” label, while some have a hefty amount but aren’t quality enough to fall into the “prime” category. Choice is a quality steak if it’s cut from the rib or loin area of the animal.

This is the type of meat you’re paying high-dollar for at upscale steakhouses. Derived from steers with lots of intramuscular fat (and therefore packed with flavor). Prime grade makes up less than three percent of the market. It’s naturally tender and tasty, so salt and pepper are the only seasonings this cut needs.

Jess Pryles’ Austin BBQ Picks rbecue Beef ribs at La Ba

Brisket at Freedmans

do Stiles Switch BBQ has the largest selection in town. “They a smoked prime rib one day a week, and it’s phenomenal.”

Mythbusters

Tools of the Trade Cast Iron Skillet

photography by Weston Carls

Add salt, then cook at your leisure. If you’re going to add salt, put it on the meat either immediately before cooking, or hours prior. The salt is going to draw the moisture out and won’t have a chance to return back into the muscle if you wait 15 to 20 minutes. Pro tip: always pat down raw steaks with a paper towel. Absorbing the moisture on the outside will help you obtain that delicious brown crust.

Getting a bone-in piece of meat means more flavor. “If you’re talking about a steak or roast, there’s nothing in the bone that leaks out into the meat and provides extra flavor,” Pryles says. “Having the bone in ensures you’re not overcooking that side.” It protects the meat, but doesn’t do anything for flavor.

A cast iron skillet reaches high heat and retains that temperature. Other pans tend to fluctuate, which can prove challenging for even cooking. Cast iron pans will help you get that nice sear to lock in flavor.

Only flip your steak once. Confusion surrounding the one-flip tip may have originated from burger cooking techniques. When cooking a burger patty, a single flip is recommended to build a crust that’ll keep the ground beef compact. However, with a steak it’s okay to turn the meat more than once. As food scientist and writer Harold McGee has explained, by flipping frequently, the meat on any given side will neither release nor absorb a significant amount of heat with each turn.

Meat thermometer For beginners wanting to become king (or queen) of the grill: “Get yourself a good quality meat thermometer when you’re starting out,” Pryles advises. Cooking temperatures are not debatable. Medium-cooked will always be 155 degrees when it’s removed from the grill. Using a meat thermometer will groom you to better gauge cooking times.

Rest Up

Athletes aren’t the only ones who need rest to be their best. Resting your meat is just another integral part in creating a beautifully succulent dish. You’ve already put in the work to prepare and cook it, so don’t let it go to waste by cutting your meat too soon. Give your steaks about five minutes (or until the internal temperature is 120-125 degrees) to rest after removing it from the pan or grill to ensure optimal juiciness. 09.16 / AUSTINFITMAGAZINE.COM

Drinks, Meats & Treats

Like a Box of Chocolates BY GRETCHEN GOSWITZ

Chocolate has a unique way of communicating. It can say, “I love you” or “I’m sorry” or “thank you.” We celebrate Halloween, Valentine’s Day, and birthdays with chocolates. And when we have rough days, we find solace in this sweet treat. (How convenient that it pairs so well with wine!) If you’re going to treat yourself to chocolate, it’s worth choosing a well-crafted, high-quality kind. Nutrition nuts and fitness buffs who take cheat meals very seriously can rejoice in knowing that some chocolatiers make truffles that won’t induce a sugar high—and the subsequent crash.

AUSTINFITMAGAZINE.COM / 09.16

have documentation to prove the product is glutenfree and kosher. From there, it’s shipped to a production facility in southern Germany, where it’s turned into a chocolate liquor and then imported by the pallet to Austin,” founder Nicole Patel said.

Health Benefits

Nicole Patel

Unnecessary Ingredients The average, run-of-themill, name-brand chocolate usually has a preservative (or two or three) listed in the ingredients to make production more cost-effective. Additionally, many brands include paraffin wax to create an enticing sheen. One of the most important steps in chocolatemaking involves tempering the liquid mix, which naturally creates a glossy appearance. This heating and cooling process must be executed properly to produce a sharp “snap” that’s characteristic of good chocolate—otherwise, the consistency will become chalky and crumbly. The properties of cacao butter—if handled correctly—make chocolate a shelf-stable product sans additives.

People with Celiac disease will tell you that they’re avid label readers because their health depends on avoiding all things gluten. Chocolate and gluten seem to be an unlikely pair, but it's often hidden within the preservatives.

Chocolate for Purists Most of the time, when we eat mainstream chocolate, we’re tasting a heavy dose of sugar that’s chocolateflavored rather than the true product derived from cacao beans. Artisanal chocolatiers are careful to uphold the integrity of the cacao bean throughout the process. Locally based Delysia Chocolatier has gone to the ends of the Earth (literally) to ensure the chocolate worked with is up to standard. “We get our beans from Ghana. They’re sustainably and ethically sourced, and

Choosing a partner who keeps the chocolate as pure as possible is also important for the health benefits. Patel said another reason she picked this partner in southern Germany is because the producer doesn't overroast the bean. “All the health benefits you find in dark chocolate are available only if they haven’t been overcooked—doing that kills the antioxidant properties.” At Delysia Chocolatier, Patel wanted to offer something different. In the eight years she's been in business, dozens of unique and experimental truffle flavors have been made to fit the essence of the tagline “for life’s every occasion.” Supporting local business is important as well, which has led to chocolate truffles using Salt Lick’s seasonings and barbecue sauce, Tito’s Vodka, and wine from Becker Vineyards. afm

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A chocolate maker works directly with the beans. They roast them and turn them into chocolate. A chocolatier takes that refined chocolate and uses it to make truffles, bark, and other enhanced confections.

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What’s the difference between cacao and cocoa?

Chocolate is derived from the cacao plant, which grows pods. When those pods are cracked open, inside there’s a seed called the cacao bean. After the beans are removed from the pods, they’re fermented and dried in the sun. Once the beans are dry, they’re shipped to a factory or artisan chocolate maker. Cacao is high in resveratrol, a potent antioxidant. Cocoa powder is an unsweetened powder made by grinding cacao beans after removing the cocoa butter. It’s most commonly used in baking where it is mixed with sugar and other forms of fat.

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ost fitness fanatics in Austin know that making the right food choices is what sets you apart from the pack. It can also be one big challenge. When you’re running from the gym to work (don’t mention twoadays), and managing time with friends and family, sometimes planning your meals takes a backseat. The thought of packing a gym bag and your breakfast and lunch for the day can be enough to make you seriously consider hitting up the drive-through. So when we saw UberEATS launch on the scene and work with healthy restaurants like Snap Kitchen, we got excited. Just like Uber offers rides at the tap of a button (which we seriously miss), UberEATS offers delivery from a hundred local restaurants and cafes. All you

pay is a flat $5 delivery fee, no matter how much you order, and the meals are priced the same as in the restaurant. $5 to save you 30 minutes of cooking (or throwing off your diet for the week) is well worth it. But we aren’t the only ones that love this new tool. Alex Winkelman Zeplain, the founder of the family health and wellness company Tribe, told us that food delivery is her new best friend. As a new mom recovering from major surgery, Winkelman said it was hard to find the time and energy to hit the grocery store, prep a meal, cook, and then clean up. The ease of being able to order food from her phone made a huge difference in her day. “It freed me up to focus on my baby and finally get some rest for recovery. Who knew

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food delivery could also be a healthy destressor?! And now, as a mother of a toddler and an entrepreneur myself, we continue to use this life hack to bring calm, quiet family moments to our busy life.” We agree. So our new favorite hack is UberEATS. Order delivery for your week’s worth of Snap Kitchen meals when you can’t make it to the grocery store. Grab a salad and a juice on the fly from Daily Juice when we’re running between meetings. Or cater plantbased bowls from Maoz Vegetarian for the family when you’re sitting in traffic—dinner is served right as you arrive home.

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eing told you don’t exist and being ignored by lawmakers can make one feel invisible, but on a cool Austin morning in early May, cancer survivor Jessica Ressel was determined to be seen. Flanked by her parents, who joined from their home in Springfield, MO, the Ressels held signs condemning the Texas Medical Board and blended into an eclectic group of protesters. Among them were others supporting their doctor, whose medical license hung in the balance in the 15th St. state building behind them. Ressel, now 30 years old, was diagnosed in fifth grade with an inoperable diffused intrinsic pontine glioma (DIPG) brain tumor, a disease so sinister that conventional medicine’s only acceptable option, radiation, never actually cured a tumor like Ressel’s. After learning she’d only live eight to eighteen months, even with the treatment and its devastating side effects, her family rejected conventional treatment. “[Doctors] could not give us any references of anybody who has survived,” Jessica’s father, Dan Ressel, said. But survive she did, thanks to a Houston doctor, inventor, and polish immigrant named Stanislaw Burzynksi. Today, Ressel shows no ill effects from her treatment other than minor scarring on her chest, where a medical device delivered a patented drug called antineoplaston, which most cancer patients never learn about because most oncologists aren’t aware of it and it’s not approved by the Food and Drug Administration (FDA). As she grew up and told her story, social media responded with venomous disbelief. “[They said] I was made up, I didn’t exist, my story was fake, and I’m a liar,” Ressel said. “But I have the scars to prove it.” Today, the lack of knowledge of Ressel’s recovery, and others her doctor miraculously cured, still exists even in the medical profession. For instance, a doctor was featured in May on the Humans of New York Facebook page saying he’s been researching a cure for 17 years and that DIPG kills 100 percent of the children who have it. He’s obviously never met Jessica Ressel. The public’s disbelief is understandable. After all, if there was a “real” cure for the heinous disease, every oncologist in the country would know about it and it’d be supported by the TMB, right? If only it were that simple. Despite publishing his work more than 300 times and having hundreds of former patients with “incurable diseases” survive for more than five years from the start of treatment, the TMB, with the aid of taxpayer dollars, has launched dozens of investigations toward Burzynski. Several were closed after investigation due to lack of evidence, while others were dismissed by judges after costly hearings. Critics claim Burzynski hasn’t published his findings in credible scientific journals, however much of his work, including brain stem glioma five-plus year survivals, has been published from FDA Phase II Clinical Trials. Some of his published work includes survival rates for Diffuse Intrinsic Brainstem Gliomas with complete responses in over 20 percent of his patients. “TMB should concentrate on criminal and immoral behavior of physicians and not interfere in scientific accomplishments,” Burzynski said. “TMB works against the will of American peo-

DR. BURZYNSKI

ple in the war on cancer and is slowing down medical research. They should be seriously reformed.”

T H E

H E A R I N G

he hearing (Nov. 19–25 and May 3–13) Jessica attended is unresolved. At press time, the two presiding State Office of Administrative Hearings (SOAH) judges hadn’t recommended whether Burzynski’s medical license should be revoked. If it is, it would deal an indirect death sentence to some current and future DIPG patients. TMB’s claims against Dr. Burzynski range from billing issues by his staff, communication with patients about who on staff was a licensed physician, and that he had “inadequate informed consent” from patients. TMB also claims Burzynski didn’t disclose to some patients he was the owner of the treatment he was recommending. Those in the Burzynski camp describe TMB’s strategy as an inaccurate machine gun approach, partly designed to damage credibility. “The strategy of the TMB, at least in the Burzynski cases, has been to throw a thousand things up in the air and see if anything sticks,” said a high-level Burzynski employee who wished to remain anonymous. “A ‘death by a thousand cuts’ strategy to deplete you financially, psychologically, intimidate you, and give a maximum possible punishment.” Seven former patient cases were showcased in the TMB’s most recent attack against Dr. Burzynski, who testified that more than 10,000 patients have passed through his doors. The TMB claims Burzynski charged patients an “exorbitant” amount for drugs and medical services. Burzynski’s services are typically not covered by health insurances. Burzynski argues that, even if TMB’s allegations were true, he was not the treating physician and thus shouldn’t be held responsible. TMB argues that because he oversaw four different oncologists on his staff, he was ultimately practicing medicine and responsible for their actions. 09.16 / AUSTINFITMAGAZINE.COM

MARY JO SIEGEL

MARY MICHAELS

His former patients have designed a website (burzynskipatientgroup.org) with the tagline “We are living proof,” featuring success stories. The website lists the names of more than 30 individuals said to be cured of brain, breast, and other cancers, as well as immune system disorders. Some patient testimonials include videos and encourage visitors to contact them. Burzynski detractors started a website (theotherburzynskipatientgroup.wordpress.com), apparently in response to the pro-Burzynski page, highlighting patients who died under Burzynski’s care. The website’s tag is “Their silence is deafening.” The website also shares quotes from supposed former patients commenting on the smell of the clinic and long wait times. In his third movie on this topic, documentary filmmaker Eric Merola details his claim that the anti-Burzynski movement is “Astroturf” or a “fake grassroots movement” meant to mislead the public into thinking there’s less scientific and human support for Burzynski than there actually is. Regardless of how “real” either side is, the two groups regularly engage in a social media information war that’s readily accessible to cancer patients searching for answers.

S T A N I S L A W V S . G O L I A T H

hen the TMB sets its sights on a target, it’s like David versus Goliath, but David has no slingshot and Goliath has an endless supply of taxpayer resources. In fact, SOAH judges issue only a proposal for a decision, and TMB’s enforcement process conveniently leaves room for it to revoke medical licenses even when judges rule in favor of the defendant. TMB apparently has no limit on how much it can pay its expert witnesses, and calling some of the witnesses experts may even be a stretch. Taxpayers paid over $20,000 for one witness to assist the TMB. Another witness was a pediatric oncologist, not involved in private practice, who had never treated colon, pancreatic, kidney cancers or malignant mesothelioma or adult brain tumors (those listed in the TMB complaint). Burzynski’s witnesses featured five cured cancer patients or family members of patients, all of whom paid to fly to Austin and testify. Montana’s Mary Susan McGhee testified that in 2011, Dr. Joseph Murray at the Mayo Clinic said her best option was to go home and die after diagnosing her with Stage IV esophageal cancer. According to McGhee, Dr. Nieva, the chair of oncology at the Billings Clinic, also told her to just go on hospice and added, “You may think you’re going to beat this, but you’re not.” “I saw the PET scan,” McGhee said under oath. “It was everywhere. I mean, my whole body lit up.” Literally left for dead by doctors, McGhee took the advice of her children, who had read about Burzynski in a Suzanne Somers book and insisted she fly to Houston. After about four months,

AUSTINFITMAGAZINE.COM / 09.16

SUSAN McGHEE

her cancer was nearly gone. She continues to get PET scans every three months and remains cancer-free five years later. Jessica Ressel’s mother, Robin, testified about Jessica’s comeback. Mary Jo Siegel testified she’s cancer free after her 1991 Stage IV non-Hodgkins lymphoma. Siegel’s type of lymphoma wasn’t treatable by TMB approved “standard of care” methods. Margaret Manning mentioned Burzynski cured her of Stage IV mantle cell non-Hodgkins lymphoma in 2009. Mary Michaels testified her son Paul was cured of an inoperable optic-hypothalamic glioma astrocytoma. All patients entered the clinic with confirmed diagnoses and grim outlooks from independent hospitals and today are thriving. Other former patients who didn’t testify still traveled to Austin to share their stories with a growing group of Austin residents who became interested in the TMB after Merola hosted a showing of “Burzynski” at the Alamo Drafthouse on South Lamar a week before the SOAH hearing. Minnesota resident Mariann Kunnari, who testified about Dr. Burzynski during a 1996 congressional subcommittee hearing, was among the protesters. Kunnari’s testimony, available on YouTube, features her four-year-old son, Dustin, on her lap. In May, that nearly unrecognizable 25-year-old brain tumor survivor chanted and held signs in downtown Austin trying to give a hero’s welcome to the man who saved his life. A typically soft-spoken and mild-mannered firefighter, Dustin couldn’t help himself when he saw the TMB’s recently promoted senior staff attorney Amy Swanholm. “I saw her in the hallway and I felt like I had to say something,” he explained. “I approached her and asked if she knew who I was, she said she didn’t. It was on break, I didn’t have a lot of time, but told her, ‘I’m Dustin Kunnari, I was healed by Dr. Burzynski 20 years ago, and I’ve been in remission for 20 years. I just want you to know who you’re trying to take the license away from, and if you shut [Burzynski] down, there will be people that are going to die.’” “I wish I had more time to talk to her,” he added. “But she told me, ‘Oh, I understand,’ and she shook her head in agreement. She understood.”

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O F

C A R E

he core of TMB’s case against Burzynski centered on “standard of care,” a term in House Bill 21, the “Right to Try Act,” which one Texas lawmaker’s staff member said was passed as a result of a lobbyist “who everyone liked” and wasn’t able to receive the cancer treatment she wanted. The bill specifically limits TMB’s power to sanction doctors like Burzynski, unless the doctor isn’t following the state standard, making alternative and innovative health options easy targets. Burzynski says “standard of care” treatments for many of the cancers he sees (radiation, chemotherapy, surgery) will result in death or simply don’t exist. Furthermore, Burzynski is expected to honor his Hippocratic oath to treat patients to this best of his ability.

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Antineoplaston therapy, based on chemical compounds typically found in blood and urine of healthy individuals, can now be obtained only by entering FDA clinical trials. Burzynski continues to see positive results, however, with gene-targeted therapy, which requires analysis of a specific patient’s genes and a carefully selected cocktail of off-label medications. Unlike antineoplastons, this approach isn’t unique to Burzynski’s work and is growing in popularity across the United States. With the marathon hearing in its final minutes, Judge Roy Scudday put his hands over his face, and sparked a chilling conversation with Swanholm. Scudday: “Is it the (TM) Board’s position that if there is a cutting-edge treatment such as what we’ve heard, (like) genetargeted therapy, (and) at the time that they are utilizing that, it’s not been accepted, but that it then is subsequently accepted, is the TMB’s position that they violated ‘standard of care’ by following that?” Swanholm: Yes. The standard of care is subject to what is the standard of care at the time the patient is treated, what the rationale was that the physician had in creating the treatment decisions. Scudday: (With large noticeable grin) So, is it the (TM) Board’s position that they don’t encourage innovative therapy? Swanholm: Absolutely not. Obviously there are people above my pay grade that should discuss current policy…but the way that the rules are laid out is, you have rules that govern the standard of care…

P O L I C Y

R E F O R M

he people above Swanholm’s pay grade with the ability to hold TMB accountable are in the Texas Sunset Commission Advisory Commission, which is currently reviewing the TMB. Made up of 12 members (five state senators, five state representatives and two public members), nine of their offices received a hard copy of a letter outlining significant concerns with the TMB and requested a meeting. All of them had received phone calls. As of press time, only four members responded. The Sunset Commission administrative staff has been responsive. TMB’s Open Records Department stated, “We do not have an estimate of how much each hearing cost(s).” However, one lawmaker acknowledged from his Capitol office, after learning details of the Burzynski ordeal for the first time, the math doesn’t add up for TMB to spend “that kind of money” in each of their other hearings (600-700 per year). It turns out “that kind of money” is upwards of $177,868.95, the amount the TMB acknowledged they’ve spent as of August 10 on the current SOAH hearing with Burzynski. When asked to “show their math,” the TMB with an itemized breakdown leading to that figure, the TMB said that would take longer than 10 business days. Five more current or former Burzynski staff members are likely headed to Austin for SOAH showdowns with TMB. Since the TMB has been investigating Burzynski for nearly three decades, the overall taxpayer tab for TMB’s pursuit of his license isn’t known. It’s curious, though, that the TMB spends so much on one man while apparently struggling to answer public phone calls for monetary reasons. Throughout the summer, calls to the TMB were met with an automated recording directing people to the agency website. One lawmaker and Sunset Advisory Commission member said TMB should be answering phone calls from the public and speculated that TMB was probably frustrated that its budget remained stagnant while responsibilities increased.

AUSTINFITMAGAZINE.COM / 09.16

The TMB brags that about 90 percent of cases are resolved before SOAH hearings become necessary and says, “The process is very fair, affording physicians 15 steps of due process.” But when asked if someone would be willing to answer questions on the record about their controversial enforcement, TMB said twice in June the request was forwarded to information officer Jarrett Schneider and that a response was forthcoming; however, it never came. In 2007, taxpayers funded a hearing versus Dr. Robert Kuhne entirely over an $81 bill that should have been only $39 by TMB rules. Judges ruled in favor of Kuhne, but TMB still fined him $2,000 and required a “Medical Jurisprudence Examination.” Outcomes like this being public, combined with expensive legal defense costs and time away from the office, may explain why many Texas doctors quickly accept TMB sanctions rather than defend themselves in SOAH hearings versus Goliath. If policy relief for cancer doctors is to come from outside of Texas, it might be from Vice President Joe Biden who recently bragged, “I’ve been to most every major cancer institution in the country” at his June Cancer Moonshot Summit. Dr. Burzynski joked there must be a lunar eclipse over his 100,000-square -foot Houston facility which employs three board certified oncologists, three internists, and a family practitioner.

S E L E C T I V E E N F O R C E M E N T ?

rivately, Dr. Burzynski questions whether the TMB is spending as much money going after him as they are doctors accused of sexual abuse or overprescribing painkillers and other medications. When asked for numbers involving investigations or hearings regarding those matters during the past two fiscal years, TMB could produce only 15 cases from October 2013 to August 2015 in which it was successful in pulling a doctor’s license after similar accusations. TMB could be fertile ground for conflicts of interest via large pharmaceutical companies influencing board members who have the opportunity to suppress medical advances that would hurt pharmaceutical profits. For instance, TMB members Stanley Wang and George Willeford received a combined 229 financial contributions from various pharmaceutical companies in 2014 and 2015 alone. The money was in the form of mostly “food and beverage” transactions totaling $3,486.08. Another member, Karl Swann, was an owner of Biomedical Enterprises, until 2014. All three members are on the 10-person disciplinary process review committee. There’s no evidence of wrongdoing by the distinguished trio. However, with such little oversight, the potential exists for current or future board members to exploit the system with help from the hand that feeds them so well. On June 3, 2011 Dr. Stanley Jones of Houston-based biotech Celltex, presented for an hour about stem cell treatment, also not a “standard of care” option. A year later, the FDA sent Celltex, a warning letter outlining 29 concerns. The TMB, apparently didn’t have similar concerns, and adopted stem-cellfriendly rules 10 months after Jones’ presentation. Jones injected his friend Rick Perry’s back with cells a month after presenting to the TMB. Today, Perry’s back appears okay and his picture hangs proudly in the Capitol for thousands of visitors to see. Meanwhile, Jessica Ressel and others, left for dead by the medical establishment, are still struggling to be seen and wondering who has their backs. afm

*For the comprehensive list of sources, go to austinfitmagazine.com

STYLE

PRACTICE PATTERNS

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STYLE

Furnishings of the Future Ten cool gadgets to upgrade your home life.

Salt Self Defense Gun Regardless of your views on gun control, the Salt Self Defense Gun offers non-lethal protection we can all support. Operating off of a proprietary pneumatic CO2 cartridge system, this handgun shoots plastic rounds of militarygrade, powdered pepper spray up to 200 feet away that will literally stop anyone in their tracks. Immediate eye irritation and difficulty breathing formed by the pellet’s release of dust upon impact will keep any intruder at bay. Effective enough to feel safe, but safe enough to avoid irreversible damage. $350

Nest Outdoor Camera Hitting the market this fall—and available for preorder—the Nest follows up its successful thermostats with an outdoor camera that’s poised to be just as awesome. Weather and waterproof, do-it-yourself installation, and remote access via the Nest mobile app make this camera a must-have source of security. The camera can be controlled remotely, alert you to movement, and even allows you to talk to whoever or whatever may be on the other side of the lens. $199

Wood Fired Soaking Hot Tub Designed and hand built by a couple of young, ambitious dudes, the soaking hot tub is a beautiful and useful addition to your home. Simply fill the stainless steel tub with water, add firewood, light, and wait for the water to warm to a perfectly hot soak you can enjoy outdoors. $4,450

Canary Home Security The canary is an intelligent home security system that can be completely controlled with, you guessed it, your phone. Equipped with HD and night vision video, 24/7 motion and sound control detection, an audible alarm system, and cloud storage of your recorded video, this little bundle of technology is quite efficient. Perhaps the coolest feature of them all, though, is the HomeHealth Technology built into the device that detects and alerts you to air quality, humidity, and temperature changes. $199 +

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Pet Chatz If you secretly FaceTime with your dog or cat, this product will take your relationship to the next level. You can embrace your pet to human interaction officially now with Pet Chatz. Built as a two-way camera positioned at petlevel in your home, the Pet Chatz camera allows you to not only call your pet, but even allows your pet to call you! With the press of a paw-friendly button, Fido can actually call you whenever he wants. And if that’s not enough to win you over, you can even dispense a tasty treat at the press of a button on the Pet Chatz app as you’re talking to your fur baby. PetChatz camera: $380 Paw Call: $100

AUSTINFITMAGAZINE.COM / 09.16

JmGO Smart Home Projector Finally a Bluetooth TV projector that has all the bells and whistles. The stylish JmGO is a combination of TV, Internet, projector, HD player, 3D player, and Bluetooth speaker. Boasting cinema-quality sound, 1080p HD, and a screen size up to 300 inches (if you have a wall large enough), you’ll always be entertained.$600

Nebia Shower Head Who else is tired of their old shower head that trickles water at an embarrassingly low pressure? Nebia created a new shower head that splits the water into millions of tiny droplets allowing the surface area to be increasingly higher than a normal shower head. Taking a shower and feeling like you are basically hugging the water is pretty awesome. Now here’s the cool part. Not only did Nebia change the way you shower, but it also just changed the number on your water bill by helping you save money. With Nebia Shower you will be saving thousands of gallons of water a year. $399

Naked Fitness Mirror/Scale/Tracker Standing naked in front of the mirror just got a bit more daunting. The Naked fitness mirror and scale tracks your progression to a healthier you in 3D. It captures your 3D body model so you can visualize your body’s changes, tracking volumetric body fat percentage, body measurements, and weight. $749 /

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Greycork Furniture Based in Rhode Island, a group of young professionals noticed a problem with the furniture in the industry. It was either too expensive, poorly made, or hard to transport. Given their frustration, they decided to make their own furniture, which has led to the creation of Greycork, a small, nimble, designdirect-to-consumer-oriented furniture maker. The result is durable, reasonably priced, better looking furniture shipped to your door. And at last, all designed to be easily assembled, disassembled, and brought to a new home when you move. Felix Sofa $775 / Felix Coffee Table $250

Sheex Performance Bedding With 100-degree weather as the norm in Austin, it’s top priority to keep cool in all situations. Sheex bedding takes it to a whole new level—in the bedroom. Sweat-wicking and natural bamboo materials make these sheets feel like a nice refreshing breeze on your skin. So when your AC decides to give out, or you want to save some cash on that utility bill, these sheets are worth the investment to keep you comfortable. Original sheet set: $149 & up /

Pillowcases (pkg of 2)$49 & up

WELLNESS

Foods That Feed the Gut By Dr. John Cluley

t’s a mistake to believe that our gut acts merely as a path for food to travel through the body. Today, we know that the digestive tract and its vast network of trillions of microorganisms, also known as the “microbiome,” have profound effects on all aspects of our health. From our skin and mental health to our immune systems and digestion, it all begins—and ends—in the gut. That’s why I recommend that you start nourishing your gut with these three easy-to-find gutloving food groups. GO PRO. Probiotics are live, friendly bacteria that, when taken in adequate amounts, maintain a balance in the gut and aid in vital digestive functions. These friendly bacteria can fight off certain bad bacteria and gut viruses, ease the troublesome symptoms of irritable bowel syndrome, and have even been shown to prevent eczema in children. Probiotics can be found in the form of a capsule or pill, but there is also a large array of fermented probiotic foods that

AUSTINFITMAGAZINE.COM / 09.16

will make your taste buds and your gut happy. These ferments utilize live microorganisms to transform simple food like cabbage into a complex and tasty treat like sauerkraut. You don’t have to go far to find these foods and you can even buy local with great products like Hat Creek Provisions pickles, Buddha’s Brew kombucha and White Mountain Bulgarian yogurt, which are all rich sources of probiotics. GO PRE. While eating probiotic-packed foods is a great way to start improving gut health, there is no substitute for a healthy diet loaded with plants. That’s because your good gut bacteria eat what are called “prebiotics,” a type of fiber found in plant-based foods. Prebiotics act as fuel for your living gut flora to grow, thrive, and do their job in the gut. Some plants in particular contain prebiotics that promote several of the best species of gut bacteria. These plants include asparagus, garlic, and Jerusalem artichoke—all gutloving foods that will help your gut flora thrive and flourish.

GO OFTEN. In gut health, fiber is always the answer! In addition to supporting digestion and helping you maintain “regularity,” we know that fiber has been shown to protect against obesity and heart disease and can even decrease your risk of developing colon cancer. I generally recommend consuming a minimum of 30 grams of fiber daily, yet sadly the average American consumes less than half of that. You can find fiber in whole foods like fresh fruits, vegetables and whole grains. When you’re constantly on the go, it’s also good to have a fiber supplement that you can easily add to smoothies, oatmeal, or yogurt. I prefer Organic Digest, made by Austin-based The Natural Citizen as it contains 5 grams of clean, natural fiber, including prebiotics from Jerusalem artichoke. Add it to a veggiepacked green smoothie for a perfect way to start the day with a fiber punch. The “ACG” (Apple, Carrot, Ginger) is my goto smoothie now that so many delicious apples are in season. Whether you’re backed up or feeling a bit of brain fog, before you hit the medicine aisle, work with your doctor or a nutritionist and take a good look at your diet and your gut. These three simple gut-loving foods could result in sizeable improvements to your overall health. afm

The above commentary is not meant to represent medical advice or replace the recommendations of your doctor.

Healthy Helpings

A recent breakthrough in dementia research suggests doctors may soon be able to test for Alzheimer’s using sniff tests, by identifying odors such as smoke, coffee, and raspberry. In two studies, participants 60 years and older took a standard odor detection test. In both cases, those who did poorly on the test were more likely to already have, or later develop, memory and thinking difficulties. The idea to further delve into this theory stemmed from a common complaint many Alzheimer’s patients make: that food doesn’t taste as good. Using scratch and sniff cards, researchers had pre-Alzheimer’s participants identify common odors. Those who had trouble were three times more likely than other people to have memory problems. They also found that the odor test was able to predict memory decline in older adults about as well as the PET scan or spinal tap. http://prn.to/2att0vT

If you’re physically active and working out at your hardest, that’ll often lead to better health and bigger muscles, but a new study reveals the benefits can transfer to other unrelated areas of your life, such as quitting smoking and remaining calm while test-taking. The theory behind this phenomenon examines the effects of exercise and the aspects that make it challenging physically, mentally, and physiologically. Researchers believe there is a crossover from exercise and training that makes people more resilient. The authors of the study—conducted at University of Kent’s School of Sport and Exercise Science—found a correlation between the two effects. This trainable practice of becoming resistant to mental fatigue bolsters selfcontrol, which can show up in all kinds of situations outside of the gym. http://bit.ly/2awqKqP

Ankle sprains are a common injury among all kinds of athletes. So common, in fact, that every day about 28,000 people sprain an ankle. Many of them write the injury off as “just a sprain,” and according to the International Ankle Consortium, 55 percent of people who sprain an ankle never seek professional treatment for it. A recent study shows that taking the approach of letting it heal on its own leads to a chronically unstable joint, poor balance, a distorted gait, and early arthritis. Researchers gave a questionnaire to 3,526 adults, and more than half of them reported an ankle sprain at a previous time in their life. Compared to the group that was injury-free, they had greater limitations in their daily activities, in addition to a higher risk of cardiovascular or respiratory problems, and weight gain. http://nyti.ms/2anrmh9

AUSTINFITMAGAZINE.COM / 09.16

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WELLNESS

DRY NEEDLING VS. ACUPUNCTURE Not all needling is created equal. By Steve Cuddy

he technique of dry needling (DN) dates back to the 1940s but has only gained mainstream acceptance in the physiotherapy and pain medicine world in the past couple of decades. DN is the use of sterile, single-use filiform needles (acupuncture needles) to treat soft tissue injuries and other pain conditions. In its purest form, dry needling is used to reverse myofascial trigger points (TrPs), which are believed to be major players in persistent pain cycles. TrPs are tiny, persistent contractions within muscle fibers (knots or ropey bands). They generate pain, are hyper-irritable and hypersensitive, and usually make the entire muscle feel both tight and weak. Following specific precautions and protocols, the needle is inserted directly into the area containing the TrP and is manipulated in search of a localized twitch of the muscle. It is believed that the twitch is due to the needle stimulus setting off an involuntary spinal reflex that results in a contraction of the muscle. Twitches are correlated with pain reduction and muscle relaxation, which is usually more profound the more twitches elicited.

Similarities to Acupuncture When I propose DN to my patients, I’m almost always asked how it differs from acupuncture. My explanation goes something like this: Acupuncture needles in DN were introduced in the late 1970s. Prior to that, “dry” hypodermic needles were often found to be just as effective as injections of anesthetics (“wet” needles) when inserted into tender points, taut bands of muscle fibers, or TrPs. Later studies showed that acupuncture needles were just as effective and tolerated better (for obvious reasons). They have been used by dry needlers ever since. Acupuncturists practicing traditional Chinese medicine (TCM) indeed often use needles to treat musculoskeletal pain, sometimes employing similar manipulation of the needle as dry needlers. Interestingly, many common TrPs overlap larger sensory nerves and acupuncture points. Because of these similarities, some acupuncturists claim that DN is simply a subcategory of a more myofascial-minded form of acupuncture.

AUSTINFITMAGAZINE.COM / 09.16

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WELLNESS

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The Needling Effect

The Big Differences

The moment a needle is inserted into the skin a physiological, neurological, and immunological cascade occurs and is the same whether a physical therapist, chiropractor, or MD is performing dry needling or if an acupuncturist is practicing TCM with much broader goals than treating just musculoskeletal problems. Granted, this would be a Western medicine, or biomedical, way of thinking. There are many different techniques used in both needling and acupuncture, with many different intended results. A needle inserted into tissue induces microtrauma and, thus, an immediate inflammatory response. This includes, but is not limited to, an increase in blood flow through vasodilation (bringing oxygen and other nutrients) and the production of immune cells that act as healing agents by way of their inflammation-controlling and tissue-healing capacities. I explain to my patients that the soft tissue injury they’ve had didn’t heal correctly, so needling gives the body another opportunity to “get it right.” There is also a pain modulating effect in which stimulation from the needle sets off a series of events in the nervous system. Research has shown that needle insertion turns on some of our natural pain-blocking and pain-relieving systems. The mechanisms for this are too numerous and lengthy to be explained in this article.

The general theory, rationale, and mindset around the use of needles in dry needling is quite different compared to that in TCM. Dry needlers look at the needle as a tool specifically to treat myofascial issues. There is never mention of placement of needles along meridians or in a manner that will affect chi as in acupuncture. Our assessment focuses on dysfunction of the musculoskeletal and nervous systems rather than “syndrome differentiation,” which is an acupuncturist’s inspection of multiple bodily systems in order to form a treatment plan and, ultimately, decide where to place needles. We dry needlers are singularly focused on regional healing and reduction of pain and movement dysfunction. Acupuncture is much more global in its intentions and, in fact, aims to affect every major system of the human body. DN is one of many tools I have in my physical therapy toolbox. I don’t use DN on all of my patients, nor do a handful of them even want needles stuck in them. But if I do needle my patient, it is not without also incorporating other modalities (such as soft tissue mobilization and exercise prescription) as well as a lot of explanation about the condition and what needs to be done to remedy it. Point being, DN should be viewed as just one of many options in neuro-orthopedic therapy, and it is likely to be less effective when not combined with other treatment modalities. afm

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AUSTINFITMAGAZINE.COM / 09.16

FAQ

BY DEVYN BERNAL

We think you’re great just the way you are. But if you’re curious about going under the knife for a cosmetic surgery, we want you to feel comfortable with that, too! That’s why we caught up with Dr. Deirdre Rhoad of Rhoad to Beauty and asked what a fit and active patient should know about getting a procedure done. After a breast augmentation, does the surgery affect chest or arm exercises in any way? After sub-muscular breast augmentation, it will be uncomfortable to move the arms and chest. However, exercises that involve movement of the arms and chest are encouraged to help stretch the muscles and allow the implant to move in all directions like a natural breast. The overlying muscle will be tight and need stretching to accommodate the implant. A breast lift helps make the breast look more youthful by removing stretched skin, keeping the volume of the breast, and relocating the nipple/areola complex to a higher position. A breast reduction also removes breast tissue. Any exercise that would pull on the incisions would be discouraged for six weeks—including running, yoga, weightlifting over the head, and rowing. For the best looking scars, incisions need time to become strong enough to resist any stretching across them. This takes six weeks. While supportive bandages and a compression vest similar to a jog bra are worn for six weeks, patients are allowed to do isolated exercises of the arms and legs. What are some of the most commonly chosen cosmetic or restorative surgeries athletes and active patients tend to choose? The most common procedures athletes and active people choose is lifting of the face, eyes, neck, arms, or breasts. Tummy tucks are common, as the loose skin from pregnancy or weight loss will not go away with exercise. Injectables like Botox, Restylane, Juvederm, and Sculptra are helpful to maintain a smooth and voluminous youthful face. Photofacials are important to remove dark spots that will occur anywhere on the body that has been left exposed to the sun without sun block. Skin cancer caused by overexposure to the sun or tanning beds also occurs in the active person or athlete.

AUSTINFITMAGAZINE.COM / 09.16

Do you find that a tummy tuck or liposuction serves as a kick-start for patients to lead a healthy and more active lifestyle? Everyone is different, but for many, liposuction is often used to jump-start a healthier lifestyle. Looking in the mirror and wearing clothes that fit nicely are likely to help you feel better about yourself. Compliments on the way you look don’t hurt either. A tummy tuck is great for the person who has tried to exercise and cannot lose that saggy skin no matter how hard they try. In your opinion, what is the future of cosmetic and restorative surgery? The future of cosmetic and restorative surgery will continue to include many new modalities. Injectables, minimally invasive procedures, and non-invasive procedures are usually not as long-lasting as their surgical counterparts, but many people will continue to look for them. The generation of quick fixes and less recovery time will always be appealing. The one thing most of us are trying to get rid of these days can be used to improve our appearances—yes, fat. Turning something ugly into something beautiful is being done more and more often. Primarily, removing fat from where you don't want it and putting it where you do! Fat from your neck, thighs, arms, and torso is being placed in the face, breasts, and buttocks. Reduce, reuse, recycle. afm

Join Austin Fit Magazine, Onnit, and seven of our local yoga studio friends on the plaza of Whole Foods downtown for the third Whole Lotta Yoga Festival, a one day unique yoga experience benefiting the Flatwater Foundation. Whole Lotta Yoga will offer six unique, thirty-minute classes, and acro yoga for beginners and experienced yogis alike. Stay for one, all, or as many classes as you like. There will be time to explore vendor booths, grab food & drink, and mingle with friends. Just bring yourself, a yoga mat, and a smile. Get more details at: WholeLottaYoga.com

FITNESS

POSTURE IS KEY FOR SPEED By Diane Vives, M.S., C.S.C.S., N.S.C.A.-C.P.T., F.M.S.

1 photos by Brian Fitzsimmons; performed by Maurice Harris, Coach Mo’s Elite Fitness

hen you see someone who moves very athletically, and you observe them getting ready to jump, sprint, or perform even a speed squat, it’s evident they work with an efficient posture. They have fluid positions during the movement and continue with proper form by finishing it with a good posture. In order to create this posture, they must have good awareness of their torso position and be able to resist unwanted movement. This is key to developing your best mechanics for any and all of these types of dynamic and locomotive activities. In these following exercises, you can develop the functional strength while increasing that positional awareness. We start in a supported position on your back, move to a suspended position for a higher level challenge, and then finally use that functional strength and position awareness in a vertically stacked position to make sure you can own that posture in a more functional movement that is challenged with a load.

1/ Dead Bug Variation Purpose: Focus on setting a neutral position with your pelvis and your rib cage and then maintain that static motor control as you challenge it with an upper body movement. • Start lying on your back and then reach your fingers and soles of your feet toward the ceiling so that your arms and legs are perpendicular with the ground. • Slowly and controlled, lower your opposite arm and opposite leg so that they are just above the ground. • Make sure nothing in the torso position changes and then return to the start position. • The arm and leg remaining in start position should also not move while the reaching limbs are in motion. Tweak down: Bend the knees to shorten the lower body lever arm and reduce the intensity.

AUSTINFITMAGAZINE.COM / 09.16

2/ Plank Diagonals

3/ Farmer’s Walk with One Load

Purpose: Focus on static motor control and maintaining torso and pelvic position during the opposing limb movement. • Start in a plank position on your elbows with feet hip-width apart and toes pulled toward shins. • Using slow controlled movement, lift the opposing arm and leg just off the ground. Make sure not to lift higher than shoulders and hips so that you do not collapse your torso or hip position. • Also be conscious of maintaining head and neck in line with torso. Tweak down: Just lift one limb at a time to challenge the plank position.

Purpose: Focus on setting and maintaining a natural and neutral posture with the rib cage stacked over the pelvis as well as maintaining hip, shoulder, and ear alignment. • Start standing in tall posture with the body properly stacked. • Take short steps with a consistent pace, completing a figure-8 pattern around cones that are approximately 5-10 yards apart. • If you begin to fatigue and lose posture or position at any time, stop that set at that point. If you begin to lose your grip, stop at that point. • Complete as many trips around the cones as possible while maintaining perfect posture and consistent steps up to a total of 10 trips max. • Weight in sandbag should be challenging and approximately 25-35 percent of your body weight. • Make sure you are breathing naturally and can hold a conversation during this exercise.

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AUSTINFITMAGAZINE.COM

FITNESS

GILBERT TUHABONYE Q. Do you think running is a skill we’re all born with? A. While the human brain is wired to give people the basics of running, people can still benefit from the help of coach. Every person is different—some have a natural stride, and others need a little tweak here and there. A good coach can really watch a person run and help them become better and more efficient by working with them on proper form. And, since a lot of people are sedentary these days, I like to help people strengthen their core, which is critical for any kind of running.

Gilbert, the owner and founder of the popular training group Gilbert’s Gazelles, is a highly accomplished runner, coach, and motivational speaker. He has coached countless runners to their own personal records, including his own 2:22 marathon finishing time.

Q. What do you think is the biggest benefit of working with a professional running coach? A. In all things, there is always room for improvement. Even Olympic athletes have coaches. A good coach will create workouts that keep you motivated to meet your goals, whether you want to train for a 5K or marathon or, even, just get fit. And a coach can really help you improve quickly by watching your form and stride and making corrections that will help you.

Q. Finding a coach or joining a running group can feel overwhelming. How do you recommend finding one who’s a good fit for your level of experience, speed, goals? A. We are fortunate in Austin that we have a number of groups that people can try out to see what works for them. Find a group that offers a variety of workouts, whether you want to focus on training for a 5K or for a marathon. You want to be sure that the groups have assisted run that include a mapped out course with water stops along

the way. And, I recommend exploring what else the groups offer—like core classes, yoga, or boot camps. Q. As a successful running coach of all ages, what’s the one thing you want every runner—whether they’re novice, experienced, or elite—to know? A. I tell all my athletes, no matter how old they are—run with joy! Relax, enjoy the workout!

What’s the Deal with Running Coaches? Running, unlike other popular sports, has been around for thousands of years. While our early ancestors weren’t exactly chasing soccer balls or swinging tennis rackets, they were most definitely running. The instinct is basically pre-packaged in our DNA— survival of the fittest at its finest. Which begs the question, why are some considered gifted athletes in the sport, while others struggle or have zero interest at all? At any given point in the day, literally from dawn to dusk, you will find runners hitting the trails of Lady Bird Lake and nearby neighborhoods. But with all those runners, do you ever wonder who’s really doing it right? And how many out there are just an injury waiting to happen? I talked to a handful of our city’s most notable runners to get their thoughts on what takes your average runner from occasional jogger to marathon maniac and what having a running coach can bring to the table that training solo doesn’t. Here’s what they had to say.

photography by Weston Carls

By Laci Mosier

PAUL CARMONA

photography by Brian Fitzsimmons

Paul is a veteran runner with more than 40 marathons, including six Bostons, ultras, and an Ironman triathalon under his belt. He is the head coach of the Twenty-Six Two nonprofit training group.

Q. If running is a natural movement, what happens over time? Do we forget how?

Q. What can runners do to make the most of their coaching experience?

A. Take a look at children running on a playground. They run naturally and effortlessly. Running is indeed a natural movement, but as we age, we tend to move less, sit more, and lose that innate sense of “how” to run. We can recapture it with proper training and gradual buildup to a point where running feels free and easy—not like “work”.

A. The number one thing runners can do to make the most of their coaching experience is to maintain communication with the coach or coaches. Runners should report their workouts, successes (and failure) to the coach. They should ask questions and seek guidance about what they are doing right or wrong.

Q. If you’re used to training solo, how does working with a coach change the training experience? A. Working with a coach does not mean a runner must abandon “training solo.” Runners can take as much or as little as they want from what coaches offer. It the runner only wants a training schedule to follow, that’s fine. If the runner wants to transition from “training solo” to very engaged one-on-one or group training, that new experience can broaden the runners options for workouts, learning opportunities, and growth.

Q. As a successful marathoner and coach, what’s the one thing you want runners to know? A. The one thing I want runners to know is that there is no secret or magic blueprint for running success. Running coaches are humans, not superheroes. They have no special powers or knowledge. What coaches do have is experience, both as runners and as coaches. Their job is to transfer their experience into a training plan that fits the runner. 09.16 / AUSTINFITMAGAZINE.COM

FITNESS

MALLORY BROOKS Mallory is the race director for Spectrum Trail Racing and a Rogue Running coach. As a seasoned ultra-marathoner, she has completed more than 7 summits and was the 2nd place overall female finisher for the Palo Duro 50K trail race.

Q. People assume running is a natural movement and that we're born knowing how to do it. Whatâ&#x20AC;&#x2122;s your take on that? A. The ability for humans to use their innate gift of running has been crucial for their survival since the beginning of time. We are born runners. What determines your destiny as a runner are your physical and mental capabilities. Not even the best coach can make a great athlete out of someone that lacks determination. A great runner can't be born out of fast legs alone. Q. What do you think is the biggest benefit of working with a professional running coach? A. Few are disciplined enough to train hard enough to reach their goals without the motivation of a skilled coach. A quality coach can design a solid training plan, hold you accountable, check you're hitting your pace/mileage, keep your injuries at bay, and force you to look deep inside for your motivation. And all of that is priceless. Q. If youâ&#x20AC;&#x2122;re used to training solo, how does working with a coach change the training experience?

Q. What can runners do to make the most of their coaching experience? A. You can't make many gains by simply showing up to training and then slacking off every other minute of the week. I coach my athletes to get in tempo runs and cross training workouts (swimming, cycling, rowing, etc.) on days we don't meet. I suggest moving every day. It's also crucial that my runners work on mobility to keep their joints strong and to prevent injuries. After all, staying uninjured may be the most important piece of the puzzle. Q. Whatâ&#x20AC;&#x2122;s the single most important thing every runner should know? A. Come to training ready to leave all the baggage from work and home life at the door. It's a time to be selfish, tune out all the gadgets that follow us through life and simply move. Sure, I have them focus on form and hitting a certain pace/mileage, but if they can't enjoy that run and connect with the trail they are on, then the value is lost. And in a world that is becoming more complicated and moving faster every day, it's nice to get out....and just f*cking run. afm

photography by Weston Carls

A. Working with a coach can keep you on a realistic timeline. It's too easy to design your own aggressive training schedule, without taking into consideration that there are phases you should be using to build, maintain, and taper. A truly invested running

coach will know when to make adjustments based on how your body is reacting to the plan. As with anything in life, having someone hold you accountable makes it significantly more likely that you will achieve what you set out to accomplish.

AUSTINFITMAGAZINE.COM / 09.16

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FITNESS

Worst Training Advice Ever ...and why we should know better.

By Carrie Barrett

n Jan. 1, 2011, I attempted to start my year off with a 10-day Master Cleanse. That's right—10 days of drinking nothing but a questionable concoction of water, lemon juice, maple syrup, and cayenne pepper for every meal. The problem was that I was also starting my training for IRONMAN Texas at the same time. For some reason, I thought I'd kick-start my five-month training cycle with a little juice cleanse. It sounded admirable to kick off my New Year with a bang! By Jan. 2, 2011, my bang turned into a bust as I lay on the couch sweating like I was in drug detox and holding a compress to my head because I had a migraine that wouldn't let go. The Master Cleanse was working alright, but my IRONMAN training most certainly wasn't. My scheduled two-hour bike ride turned into me putting the bike in the car and then getting back on the couch until I stopped getting the urge to purge all of the toxins from 2010 out of my system. By the end of the second day, I gave up and went back to eating food and training like a normal human. What possessed me to try two drastic measures with my health at the same time? Whose advice was I following here? I had read of the wonders and recommendations of the Master Cleanse, and I was simultaneously ramping up my physical well-being with a little exercise. I was trying to lose a few pounds and begin training because I thought it would make me healthier. Yikes. That's the problem with so-called “health experts” in our click-bait social media news world to those of us who are looking for quick solutions. Advice can be wrong and even downright dangerous. Looking back, we've all been told things by teachers, parents, coaches, and other so-called experts that we believed to be true. But sometimes that sage old advice proves inaccurate or even changes. Life is full of paradoxical advice, and the training world is no exception. For all the pearls of wisdom at our disposal, there are just as many questionable techniques and approaches being thrown around. Unfortunately, sometimes the best way of learning a hard lesson is at someone else's expense. So, take it from me, don't every try to combine the Master Cleanse with a long training session. It doesn't work.

AUSTINFITMAGAZINE.COM / 09.16

Oxygen Treatment for

Athletes OZONE SAUNA: PERFORMANCE & RECOVERY

photograph y by Brian Fitzsimmons

Train Through The Pain

Julie Stupp

As a coach, I have never given this advice, and I'm happy say that no coach I've ever worked with has ever given me that advice, at least overtly. Local elite triathlete Julie Stupp, however, has felt this pressure throughout her long collegiate and professional career as a swimmer, runner, and triathlete to do whatever it takes to finish. We've watched people crawl to the finish or hobble their way to the end, and that powerful image gets emblazoned on our brain as idyllic and heroic. It’s one thing to leave it all out there on race day, but training through actual pain doesn't make you a hero, and it doesn't make you stronger than your competition. In the long run, training through an injury makes you more vulnerable and susceptible to long-term setbacks since you never give yourself time to properly heal. Coach Advice: If you are injured or suffering any form of severe pain while training, please stop. There's certainly a difference between normal fatigue and soreness that comes from training and an abnormal pain as a result of overtraining or poor mechanics. Do not exacerbate the issue. Talk with your coach, and if that coach ever says, “It's no big deal. You can train through the pain,” find another coach. He or she should ask questions to evaluate your level of pain, where the pain is (which isn't necessarily where the injury is), and make recommendations or referrals on proper health care

providers including massage therapists, physical therapists, chiropractors and other sports medicine specialists. Does this cost money? Yes, but so does an entry fee that has gone unused because you're too broken to start. Invest the time and remember that there can be gain without pain. Your finish line photos look so much better when your arms are raised in victory, anyway!

Lifting Weights or Having a Strength Routine Isn't Important

USA swimming coach and former collegiate standout Margot Newcomer remembers a time not too long ago when her college swim coaches said that distance swimmers shouldn't lift weights, especially females. They said it would make you too bulky and slow. These days, both distance swimmers and sprinters are reaping the benefits of a properly structured weight training program. (Did you see Katie Ledecky's swimming at the Olympics?) Not only does strength training help prevent injury, it also provides joint and muscle stabilization so that you're able to properly execute a movement over a longer period of time. More muscle also gives you more force—on the water or ground. Think of weight training as the glue that holds all of the other training together. Sure, you can swim, bike, and run all you want, but if you don't have the core, balance, and stabilization, you're as good as a house built on wet sand. 09.16 / AUSTINFITMAGAZINE.COM

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Rest Days Aren't Important

Local triathlete Andrea Núñez-Smith recently relayed a humorous post on Facebook. She wrote, “I got up at 5 a.m. this morning for my morning workout and I went to the bathroom like I usually do first thing. Thirty minutes later my alarm went off again and when I opened my eyes, I realized I was still on the potty and decided maybe I should sleep in!” Good call there, Andrea! For some baffling reason, proper sleep is considered a weakness. People and experts on social media still brag about how much they can accomplish with little rest. Fitness fanatics post photos and selfies of their multiple workouts insisting that they #cantstopwontstop. Well, trust me, eventually you will stop. You won't have a choice. Rest days and added sleep are the times when your body pays you back by repairing itself and restoring those energy tanks. Rest days from training are key to both mental and physical restoration. Sixtime IRONMAN champion and world renowned coach, Mark Allen, writes, “With chronic lack of sleep, your body stops releasing enough human growth hormone to repair itself effectively, and you can end up overeating because the hormone that shuts off your appetite when you have taken in enough calories is suppressed. Also, without enough good quality sleep

AUSTINFITMAGAZINE.COM / 09.16

Andrea Núñez-Smith

your body gets stuck in a state of continual stress and ends up slowing or even completely inhibiting your ability to develop your aerobic fat-burning engine.” So, if you're cranky, hungry, gaining weight, and not hitting your marks in training, lack of sleep may be the culprit. Coach Advice: Rest, repair, and restore. Be like Andrea and take a rest day when you get those signals. Just make sure you're not still on the potty.

More is Better

You're right. More is better if it involves a little more rest, recovery, quality strength sessions, and increased nutritional value in the foods you eat. More hours of training don’t necessarily equate to better times. More quality does. Coach Advice: When planning your training schedule, build in the key sessions first, including your speed sessions and longer endurance workouts. Then, build in at least one strength/ conditioning session. Take a look at the time you have left between family and work life to make sure you still have time for adequate

balance with those priorities coupled with rest. Also, don't underestimate the value of mental training and visualization as some key sessions as well. As Coach Mark Allen says, “A lot of the reason you train is to train your mind so that you get good at enduring and sticking with it when you don’t feel your best. This is something you can practice in every single training session—it’s not something to wait until race day to figure out how to do.” There's a lot of training advice out there, but the biggest gem came from local triathlete and coach Claudia Spooner when she eloquently stated that training and fitness is a gift we give to ourselves and others. Don't take that gift for granted. Ever. Perhaps more is better—as long as it's more gratitude and appreciation for what we are asking our bodies to do for us each day. afm

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EVENTS

FEATURED LONE STAR LE MANS // SEPTEMBER 15–17

SPORTS AND OUTDOORS SEPTEMBER 5

Tri-Rock Austin Triathlon

ROWING TEXAS CENTER Fall Special

7 Months for $349 or 13 Months for $499 • • • • •

Intro-to-Rowing Program (6 classes) Unlimited Rowing, Kayaking, Canoeing Unlimited Stand Up Paddling Gift Certificates Available Experienced Coxswains row FREE!

North Shore of Town Lake on Hike & Bike Trail behind Austin High School

512.467.7799 www.texasrowingcenter.com info@texasrowingcenter.com

Palmer Events Center The urban setting provides a swim start at the Stevie Ray Vaughan statue, a swim course in Lady Bird Lake, a bike course over the Congress Avenue Bridge and a run along Auditorium Shores. This event has a triathlon scene that rocks like no other! trirock.competitor.com SEPTEMBER 5

Free Day of Yoga

Various Locations All day long, participating studios across the Austin area offer free classes for every age and fitness level. freedayofyoga.com SEPTEMBER 9

Zilker Relays Zilker Park The Zilker Relays is a 10-mile team race. Each participant runs a 2.5-mile loop from one central festival/transition area. The team concept of

AUSTINFITMAGAZINE.COM / 09.16

the Zilker Relays is not unique, but the combination of a relay, festival home base, drinks and music make this experience a favorite for runners of all calibers and ages. zilkerrelays.com SEPTEMBER 11

World Championship of Texas 3-on-3 Swimming Tournament Circle C Ranch Remember when you were young and you used to challenge your buddy to a race across the pool? In its eighth year, this tournament is one of the rare times that you will step up to the blocks for such a head-to-head swim race. Three-person teams duel it out in this innovative double-elimination swimming tournament. A family-friendly swim meet for all. americanswimmingassociation.com SEPTEMBER 15–17

Lone Star Le Mans

Circuit of The Americas This three-day event is COTA's

unique twist on the world's greatest sports car endurance race, the 24 Hours of Le Mans. The weekend features live music, interactive displays, an open paddock and nearly nine hours of racing, finishing under the stars—all topped off with a dazzling fireworks show. circuitoftheamericas.com SEPTEMBER 18

Kristin McLain’s Get Out Girl PaddleJam

Lake Austin Calling all ladies! Join this paddle event on upper Lake Austin designed to encourage women of all walks of life to Get Out, Get Active and Get Connected! Participants can paddle, SUP, or kayak any distance of two to eleven miles or three-and-a-half hours. Proceeds from the event are designated for positive mindset through mental, physical, and emotional wellness services from The Flatwater Foundation and Foundation 1023. kmgogpaddlejam.org

join us to prepare for the fall racing season!

09.16

Submit your event online at austinfitmagazine.com

FOOD AND DRINKS SEPTEMBER 10–12

Dripping with Taste Festival

Dripping Springs The annual Dripping with Taste Festival showcases a diverse sampling of Texas wineries, distilleries, breweries, restaurants, artisans, and musicians. Held on behalf of the town’s Chamber of Commerce and Visitors Bureau, this September festival attracts food and music lovers for a celebration of divine cuisine, drink, and local music. destinationdrippingsprings. com/p/events/drippingwithtaste SEPTEMBER 24

Texas Craft Brewers Festival Fiesta Gardens The Texas Craft Brewers Fest is the largest beer festival for and by Texas brewers. This annual event features the best of Texas craft beer and displays the thriving beer community across the Lone Star State. texascraftbrewersfestival.org SEPTEMBER 24–25

Fall 2016 Pecan Street Festival

your foods—plus, discover ways to grow healthier foods for your table. All while enjoying gourmet lunches prepared by Austin chef Jesse Griffiths from food grown by local farmers. farmandranchfreedom.org

ARTS

SEPTEMBER 7-10

Austin Music Video Festival Various Locations Now in its second year, the Austin Music Video Fest celebrates Austin's longstanding music video heritage with screenings, awards, parties, panels, and workshops around town. austinmusicvideofestival.com SEPTEMBER 8–11

Austin Gay and Lesbian International Film Festival Various Locations aGLIFF is the oldest and largest gay and lesbian film fest in the Southwest and the largest LGBTQ cultural event in Austin. Experience the festival in September and watch for monthly screenings around town. agliff.org SEPTEMBER 22–29

Sixth Street Austin The Pecan Street Festival is a free, bi-annual, juried music, arts and crafts festival held on historic Sixth Street. The show proudly features over 300 artisan vendors from all over the world who display and sell homemade art and craft work. pecanstreetfestival.org

Alamo Drafthouse Cinemas Fantastic Fest is the largest genre film festival in the U.S., specializing in horror, fantasy, sci-fi, action, and just plain fantastic movies from around the world. fantasticfest.com

SEPTEMBER 25–27

Austin City Limits Music Festival – Weekend One

Farm & Food Leadership Conference

Bastrop Learn about the policies that impact your nutrition and access to "real food" at the 2016 Farm and Food Leadership Conference. Get the latest news on GMOs, raw milk, and other food-related issues—learn how to make sure you know the source of

Fantastic Fest

SEPTEMBER 30–OCTOBER 2

Zilker Park One of the country's largest celebrations of music, six-day festival brings the magic of the famed public television series “Austin City Limits” from the studio to Austin's most-loved park. The festival features more than 130 musical acts on eight stages over two weekends (September

and October). aclfestival.com

free Spartan workout tour on sept 24th 2016

LIFESTYLE SEPTEMBER 3

Lovestream Festival

Austin Not just for present attendees, but virtual as well, Lovestream brings together international music, tech, and good vibes. What makes this festival unique is that it combines artistic expression from across the world so attendees can experience all of them from one place. lovestreamfestival.com

group fitness classes 6 days a week

1 on 1 or group obstacle instruction

SEPTEMBER 18

Austin Museum Day Museums Across Austin Organized by the Austin Museum Partnership, this special day features free exhibitions and activities at participating Austin-area museums and cultural sites. austinmuseums.org

www.mylofitness.com 512-386-7405

SEPTEMBER 23

Wizard World Comic Con Austin Wizard World Comic Con is a fan convention celebrating pop and comic culture across the United States, with a whole host of attractions and entertainment geared towards all pop culture enthusiasts. Visitors don their most elaborate costumes and gather for a weekend of movie screenings, artist and celebrity Q&A panels, costume contests, a Masquerade Ball, autograph sessions, and more. There are also numerous vendors selling comic books, original art, collectibles, and memorabilia from your favorite franchises and genres. wizardworld.com

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Anyone can learn to play! Hockey Leagues for Youth and Adult, Beginner–Advanced Instructional Hockey Classes for Youth and Adult.

09.16 / AUSTINFITMAGAZINE.COM

NORTHCROSS MALL 2525 West Anderson Lane | 512.252.8500 WWW.CHAPARRALICE.COM

RACE CALENDAR SEPTEMBER SEPTEMBER 3

Oatmeal Festival RUN for your OATS Bertram

County Roads 10K San Marcos Lighthouse Hill Ranch 10/20Mile/50K Trail Run Johnson City

SEPTEMBER 5

SARR Labor Day 5 Mile Whine Run New Braunfels

Springs Lake Triathlon San Marcos

TriRock Austin Austin

Vern’s No Frills 5K Georgetown

SEPTEMBER 9

Rugged Maniac Austin Travis County Expo

Zilker Relays Austin

SEPTEMBER 18 SEPTEMBER 10

Burning Pine 5K & 10 K Bastrop Fiesta Fun Run Kyle Gruene 10K New Braunfels Hornet Races Buda

CASA Superhero Run Austin Rubber Ducky Dash 5K Fun Run Georgetown Colin’s Hope Kids Triathlon Austin Car2Go Marathon Relay Austin SEPTEMBER 24

Spa Girl Tri – Lost Pines Bastrop Rogue Recue Run 5K Leander SEPTEMBER 11

Brain Power 5K/10K Cedar Park XTERRA Reveille Peak Trail Run Burnet SEPTEMBER 17

CTX Magical Mystery CTX Tour de Cure Dripping Springs FEATURED TEXAS MAMMA JAMMA RIDE // SEPTEMBER 26

AUSTINFITMAGAZINE.COM / 09.16

Cedar Park XC Invitational Cedar Park

Austin Challenge Austin Dare to Ascend Trail Marathon Georgetown Fight the Good Fight 5K Seguin Harvest Run Florence Race to the Pantry Canyon Lake J&J Race and Trail Running Reunion Rocksprings St. Jude Run/Walk to End Childhood Cancer Austin

top photo by Hans Gotun; bottom photo by Lynn Currie

FEATURED ZILKER RELAYS // SEPTEMBER 9

Pflugerville Pfun Tri Series Race #3 Pflugerville

09.16 – 11.16

Submit your event online at austinfitmagazine.com

The Gay 10K Houston SEPTEMBER 25

Komen Austin Race for the Cure Austin Schlotzsky’s Bun Run Austin

OCTOBER 14

Capital to Coast: The Great Texas Relay Austin OCTOBER 15

Cartwheels and Capes 5K Buda BigFoot Trail Race Johnson City

SEPTEMBER 26

Texas Mamma Jamma Ride Austin

OCTOBER

Grey’s 5K – For Little Texas New Braunfels OCTOBER 16

OCTOBER 1

Fight Like a Girl 5K Round Rock

Manor Fest 5K Manor

OCTOBER 21

BNI Business Voices 5K Austin

Ultra 520K Texas Marble Falls

Hill Country Halloween Half Marathon Cedar Park Catalyst 5K Leander EGA Boo Run Georgetown Run for the Americas San Marcos The Great Pumpkin Dash Run/Walk San Marcos Shoebox Shuffle 5K New Braunfels OCTOBER 30

Ironman 70.3 Austin Austin

OCTOBER 22

Rambler 120 Team Challenge Comal Sara’s 5K San Marcos Storehouse Harvest 5K Pflugerville OCTOBER 2

Run Free Texas 80’s 8K Cedar Park Meet Your Maker Off-Road Challenge Marble Falls

Frankenthon Monster Marathon Cedar Park Rugged Maniac Obstacle Race Austin Spooktober 5K Austin Color Vibe 5K Austin Pink Heals Hays County 5K San Marcos

Hootenanny on the Hill Kyle

Speedster Cross Country Classic Round Rock

OCTOBER 9

OCTOBER 29

Corner Store Country Run Round Rock

Buda Elementary Races Buda

OCTOBER 8

Run/Walk to Break the Silence on Ovarian Cancer Austin

Fable Fest 5K and Kids K Cedar Park

NOVEMBER NOVEMBER 5

Dirt Trails and Pony Tails Austin BattleFrog Austin Austin Step Out Walk to Stop Diabetes 5K Austin BR3T 4M Family Fun Run/ Walk Wimberley Bull Du Seguin Jameson 5K at Southwestern Georgetown Wonderland Muleshoe Bend Trail Race Austin Wurst 5 Mile Run New Braunfels 09.16 / AUSTINFITMAGAZINE.COM

DISCOVER!

Q&A

itting across from her, you would never know that Ashley Cheng is in the middle of new ice cream flavors to taste-test, a yoga teaching program to design and carry out, on top of running the communications behind her family’s restaurant chain, Chinatown. Especially if it's a Tuesday or Thursday—when those who are closest to her know better than to make her phone ring. “Those are the days I'm teaching yoga,” Cheng says. “I owe more to my students than to distract them with what's going on in my life. Unless it's an emergency!” But when she is talking to you, Cheng is warm and friendly, giving you every ounce of attention she has, making it clear why all three businesses she's involved in have been wildly successful. Cheng was born and raised in Austin, and after going to school and working on the Northeast coast, and then a few years in Taiwan, she made her way back to Texas and back into the family business. “I never wanted to be in the food business. I had been around it my whole life,” Cheng

AUSTINFITMAGAZINE.COM / 09.16

By Devyn Bernal

admits. “I had always wanted to live in a big city, but in the ten years I was gone, Austin became a big city.” Now you can find Cheng behind the scenes at her father's restaurant, Chinatown, the longest-running Chinese restaurant in Austin. “It helps that my dad really listens and works well with my feedback,” Cheng says. “I organize the menu, and mine and my sibling's favorite dishes and requests can be found all over.” Then almost two years ago, Cheng and her sister Christina (pastry chef of Spun) decided to open their own liquid nitrogen ice cream shop. SPUN, located on East Seventh Street, uses fair trade chocolate, local dairy, and organic spices to concoct tasty desserts, made through a liquid nitrogen process. The flavors are seasonal, so Cheng is constantly taste-testing her sister's newest creations. “We try to stick to flavors we know children who walk in would want,” she says. “My sister's birthday is coming up, so birthday cake will be the next flavor, but dark chocolate isn't going anywhere.” Between helping her family's business and co-running her ice cream shop, Cheng

teaches "Slow Flow" yoga at Castle Hill Fitness. Her style is inspired and learned from Forrest yoga, alignment-based Vinyasa, and therapeutic yoga. Forrest yoga is a method of yoga that emphasizes a more slow and artful routine, holding poses longer and making a deeper connection to breath. “I have a lot of yoga teachers drop into my class when they're injured, which I find quite flattering,” Cheng says. “People trust me, and a yoga teacher that I adore told me she attends my class because she feels scrubbed from the inside. It's cleansing, which is nice.” She’s passionate about providing a playful space for students of all levels to create their own healing practice. For Cheng, yoga has provided the building blocks, (physical, emotional, and spiritual support) to build a life she continues to be proud of today. “My yoga practice has taught me the ability to be whole all of the time,” Cheng says. “With most people, you're a whole human, and there are all of these sort of aspects of your personality, and you have to be able to feed them. Right now, all of these segments of my life do that.” afm

photography by Weston Carls

Ashley Cheng

T H E

I N D O O R

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OU T OF T HE LA OUT L B AANNDD RRE A D Y T O R U N. N.

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