Page 1


Contents #AFMnov

[page 26]

Trailer Food Diaries Tiffany Harelik wrote the book on Austin’s food trailers

[Cover Story]

JOHN MACKEY

Whole Foods CEO creates “Culture of Wellness,” providing inspiration and incentives to lower cholesterol and blood pressure with healthy eating choices

(page 30)

photo by Rudy Arocha

(page 45)

Patrick Evoe

Patrick Evoe dispels myths of racing nutrition (page 57)

CONTENTS

9


Contents #AFMnov THE TEAM PUBLISHER/CEO Louis M. Earle EDITOR-IN-CHIEF Melanie P. Moore ASSISTANT EDITOR Leah Fisher Nyfeler ART DIRECTOR Weston Carls ASSISTANT ART DIRECTOR Sarah Schneider VP, SALES & MARKETING Alex Earle

Bloated and Gassy

Healthy Foods and Gas: Why?

(page 23)

(page 52)

Mayor's Fitness Council Picking Austin's Healthiest Entrée

AFMDC Race Results

Who’s leading the Distance Challenge after the first race? (page 54)

(page 24)

DCS Nutrition Food Labeling

Deciphering Food Labels

First Half Marathon? Here's How to Fuel (page 60)

(page 27)

Whole Foods Employee Athletes

Seven Stories from the Front Lines of the Nutrition Revolution (page 38)

Simple Fall Soup

Austin restaurants give you the inside scoop on how to make their healthy dish

(page 62)

EVENT LISTINGS events@austinfitmagazine.com

Share the road, y’all

Mo’s on the ropes in this month’s workout (page 70)

Your Abs - 1, Grandma’s turkey and stuffing - 0

Win your own Thanksgiving rivalry with our Muscle Movement of the Month (page 82)

(page 75)

EVERY ISSUE 18 from the publisher

Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.

66 rides & races 80 muscle movement of the month

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AUSTINFITMAGAZINE.COM NOVEMBER 2011

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62 events calendar

SUBSCRIPTIONS austinfitmagazine.com/subscribe

A

20 letters to the editor

ADVERTISING INQUIRIES ads@austinfitmagazine.com STORY IDEAS ideas@austinfitmagazine.com

(page 42)

HEALTHY RECIPE GUIDE

GENERAL INQUIRIES info@austinfitmagazine.com

Bike Safe Routes

Kick Mo’s Butt

Warm up your insides

CONTRIBUTORS Monica Brant, Patrick Evoe, Brian Fitzsimmons, Tiffany Harelik, Sally Simon, Alexa Sparkman, Anne L. Wilfong

SE

Restaurants compete in Mayor's Fitness Council Contest

ADVERTISING CONSULTANTS Kendall Beard, Emily Nash, Amity Ponsetti

PLE A

QR Code Contest

Run, scan and win a LifeProof iPhone case!


Letter from the Publisher #AFMletter

You are what you eat! photography by Brian Fitzsimmons

I

f you are going to dedicate an issue to food, few are more qualified or more interesting than the man on our cover. We had the distinct pleasure of chatting with John Mackey, Founder and CEO of Whole Foods, a man who has had a profound effect on eating and nutrition in Austin and across America. His view of the future of our health and its relationship to our diet and lifestyle is not only fascinating, but inspiring. So check it out! LOU EARLE Speaking of healthy food, even if you know what that is, can you find it? Despite all the efforts of Whole Foods and others to make healthy foods available to all, there is a debate about its accessibility. By accessibility, we mean both logistically and financially. Is healthy food available to the masses? Are “food deserts” real? Are healthy foods more expensive than junk foods or are we just using this position and our desire for “quick and easy” as an excuse? If this were a simple problem with simple answers, we would have solved it long before now. The complexity crosses not only political, business and individual ground, but is entrenched in our basic American personality. Without regurgitating the research data, I will posit some of the more critical observations. First, physical access to healthy foods can be an issue, but maybe not as significant as some data may represent. While there clearly are neighborhoods that lack easy access to grocery store chains, other options such as farmers markets, local small grocery stores and even mobile produce markets offer healthy food alternatives. While the density of “quick service” restaurants seems to be overwhelming, we generally drive to them (why else would all of them have drive in windows). If you have to drive to these restaurants, you might just as well drive to a grocery store and buy fresh, unprocessed food. Then there is the question of cost. The general consensus seems to be that quick-preparation processed food, whether purchased at a restaurant or a grocery store, is cheaper than real food. Yet studies of food costs have shown that you can feed a family for less by purchasing healthy foods than processed, nutrient-poor foods. And here’s the but…..but you have to take

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AUSTINFITMAGAZINE.COM NOVEMBER 2011

the time to select it and prepare it and it has been demonstrated that both shopping and preparation for healthy foods takes longer than for unhealthy meals. No one would deny that we have a real food crisis in this country. The results are obvious. The good news is that many organizations are working hard to provide healthier options. Wal-Mart has committed to make healthy foods accessible to all, Jason’s Deli and Taco Bell are driving hard to eliminate transfats and sodium, and the government is pushing programs and policies to promote healthy eating. For some, these actions border on the nanny-state and infringement on individual rights. For others, its just good corporate and public policy. Regardless of your view, the reality is that, increasingly, you can access healthy foods at a quick-service restaurant, a fine dining facility, your local grocery store or chain, or a food trailer. The real issue is one of choice. You pick the meal, its ingredients, size, and, ultimately, its healthiness. So why do we so often make the wrong choice? Lots of reasons. Many unhealthy foods are fundamentally addictive; cooking is work and often inconvenient; it’s quicker to eat unhealthy; being served is a reward after a long and tiring day. No doubt all legitimate points, and even though changing our culture and personal habits may be hard, the alternative is much worse. My counsel is to really think about what you put in your body. Your food fuels your health, so make those choices count because effectively, “you are what you eat!”

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Letters to the Editor #LettersToEditor

@Moore_Fit

AUSTIN FIT MAGAZINE

AUSTIN FIT MAGAZINE

AUSTINFITMAGAZINE.COM

THE MEDICAL ISSUE

THE ******************************** ISSUE

The Medical Issue

Dr. Karen Swenson Seton’s Chief of Staff on the challenges of medicine, rowing, and patient safety

W

e’ve enjoyed putting together this issue that helps demystify nutrition as it relates to both health and fitness. You’ll find how your diet can dramatically impact medical conditions and how it impacts your endurance race performance. We’re grateful for the feedback we’ve received on past issues including calls, letters, and what you tell us when you see us. It is our hope that you keep that feedback coming so Austin Fit Magazine can be a trusted reference as well as providing entertaining looks at current topics.

Editor-in-Chief

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AUSTINFITMAGAZINE.COM NOVEMBER 2011

- We’re All About Austin!

EST. 1997 ISSUE ISSUE #169#169 EST. 1997

Continental Automotive Group

Dear Austin Fit, Thank you for your recent story on Dr. Karen Swenson. It was inspiring to read how she is able to fit daily fitness activities into a packed professional and family schedule. Anyone who says they don't have time to exercise should read this issue! I also enjoyed seeing women over 40 in your pages. Fitness should be a lifelong activity and Austin has athletes of every age. Keep up the good work. Cathryn Seymour Dorsey

Dr. Ari Brown

Pediatrician on fit kids And helping children in the aftermath of wildfire disasters

Dr. Parvis Kavoussi The link between testosterone and fitness OCTOBER 2011 & ON THE iPAD!

Dear Austin Fit, On behalf of LIVESTRONG, I want to thank you for educating your readers about the importance of exercise after a cancer diagnosis. Since the first research study on cancer patients and exercise was conducted in 1986, there has been a growing body of evidence to demonstrate that exercise during and after cancer treatment is safe and helps to minimize the adverse of effects of treatment. Contrary to this research, clinicians have historically advised cancer survivors to rest and to avoid inactivity. LIVESTRONG has invested significant resources in providing community-based physical activity programs for cancer survivors. Thanks again for your support of the Austin cancer survivorship community. Haley Gardiner The writer is a senior manager at LiveStrong


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QR Code Contest #CoolerContest

Run, Scan, Win: The Cooler QR Contest by Leah Fisher Nyfeler

STARTS HERE

I

n the midst of our record-breaking summer heat, what Austin runner didn’t sweat buckets? Odds are if you carry a cell phone during your run, you worried about killing it with all that moisture. Odds are equally good that you stopped at one of the two RunTex-sponsored water stops on the trail at Lady Bird Lake as you made your way around on any steamy run. Leave it to RunTex and Austin Fit Magazine to marry the two with current QR code technology to provide you with a fun way to win a LifeProof iPhone case! QR codes (an abbreviation of “Quick Response” codes) are those black and white squares you see on various print items. The little black patterns are actually a twodimensional code called a matrix barcode, which is full of information that can be read electronically. During the first two weeks of November, you’ll find QR codes posted on the RunTex water coolers at both water stations (near the “0” marker at Auditorium Shores and under the MoPac Bridge near the tennis center by Austin High School). Use your phone to scan the codes, using the Austin Fit Magazine app; you’ll be directed to a site where you can enter

your name and email address as part of the contest. One winner will be randomly selected each day (that’s 14 total LifeProof iPhone cases handed out in two weeks). You can check the list of winners on both RunTex and Austin Fit Magazine’s Facebook sites; winners will also be notified via email. For the last two weeks in November, Austin Fit Magazine will change the QR codes—look for interesting fitness videos, featured trainers, information about the Austin Fit Magazine Distance Challenge Series, and more. So make sure you take that water break at the coolers, and we’ll see you on the trail! afm

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1) Go to the Lady Bird Lake trail and find one of the two water cooler stations.

2) Pull out your smartphone and scan the QR code. If you have an iPhone, download the AFM app for a QR scanner.

WIN! 3) Enter your email address to register to win the LifeProof iPhone case! Scan each week for something new!

QRCONTEST COOLERS

23


We need to take control of our plates, one meal at a time, to ensure healthier lifestyles for ourselves and for our children DAN MAREK

Mayor’s Fitness Council Kicks Off Healthy Recipe Contest for Austin Restaurants by Dr. Jennifer Conroy, with Leah Fisher Nyfeler | photography by Brian Fitzsimmons

T

he Mayor’s Fitness Council’s (MFC) citywide contest is one part self-control, three parts access to healthy foods, and they’re challenging every restaurant in the city to create and offer one healthy entrée. During the contest, restaurants are invited to create and submit an entrée. Austin residents will vote for their favorites via social media and the top ten entrées will compete in a final round with celebrity judges drawn from a mix of Austin’s finest chefs and food critics. There will be a tasting with the general public in the spring. Dr. Jennifer Conroy, an MFC Board Member and the Chair of the Programs Committee, came up with the contest idea and pulled together a panel of local nutrition experts to develop the criteria. The panel included a registered dietician, an Oriental medicine practitioner, an emergency room physician, public health experts, local restaurateurs, and a representative from Whole Foods Market, all of whom worked for more than a year to develop and finalize criteria for a “healthy” entrée. “Nutrition is a bit of a moving target,” says Conroy. “Deciding how to eat is challenging when there are so many options, and the research is always changing about what’s good for you. People get overwhelmed trying to keep up. Our goal is to simplify choices and make sure folks have some-

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AUSTINFITMAGAZINE.COM NOVEMBER 2011

thing they like that’s also good for them, wherever they go,” Conroy said. “We want healthy food to be easy to find.” The MFC’s goal is that every restaurant in town will provide one healthy entrée on the menu. There are more than 3,600 restaurants in Austin and it is the MFC’s hope that even the fast-food chains will participate. “It’s important to remember that lots of people eat [at fast food chains] and crave those flavors, or the bargains, or the convenience,” explains Dr. Conroy. “If we want to move the needle on our obesity epidemic, we need to reach the folks that eat at these places. Interestingly, at least in Austin, Taco Bell and McDonald’s have let us know they are very eager to participate. All we need is one fast-food chain to decide to lead the fight against obesity. The rest will follow.” Dr. Conroy stresses that the new dish created for the contest should be something that is “guilt-free [but] really satisfies” and it should “carry the signature flavor” of the restaurant. Take, for example, a popular local restaurant known for its comfort food: Hoovers. Hoover Alexander, well known restaurateur and owner of Hoover’s, with its “soular” homestyle cooking, is one of the first restaurateurs to take on the challenge. Perhaps best known for his chicken fried steak or home-style meatloaf with mashed

Dr. Jennifer Conroy, an MFC Board Member and the Chair of the Programs Committee


potatoes, Hoover is quick to say that his passion for good comfort food has to be balanced out with some sensible lifestyle choices. Dan Marek of Whole Foods Market has been recognized as a whiz in the kitchen when it comes to making healthy food taste good. He thinks the contest (and its contestants’ participation) is a good idea. When Dr. Conroy first talked with Marek about bringing Mr. Alexander onboard with the contest, she smiles that “we were both drooling over the idea of Soul Food with a healthy twist…or mashed potatoes with a cashew gravy,” [Dr. Conroy is a vegetarian]. Marek elaborates that cooking is full of options but the cook has to be willing to “shift your paradigm a little.” He explains further: “A lot of what I do is dispelling common myths about cooking. Showing people that it’s as easy to cook with water instead of oil to avoid the calories is just the start. Most of our cooking techniques have developed out of necessity to get the big flavors we’re used to.” As an example, Marek describes how he caramelizes onions with just water in the pan—no added oil—for the same sweet, delicious flavor. “It’s really about baby steps and finding balance,” Alexander agrees. “We’re experimenting a lot with incorporating more vegetables [at Hoovers], and [we] will soon have a new food trailer that features mostly veggiecentric entrées. I myself am trying to get back to my roots—to simple foods, fresh from the garden, and home grown.” Marek has been showing people how to convert their favorite dishes into healthier options for more than two years now as a healthy eating specialist at Whole Foods Market. Through cooking classes, demonstrations, recipe building and his plant-strong supper clubs, his passion is obvious when it comes to helping people rethink their dinner plates. This passion is important now, especially in light of recent dietary changes. “There has been a major shift in the way Americans look at food in the past 50 years,” Marek says. “Most people’s diets are made up of more than half processed foods. Fresh vegetables are used as a garnish or pushed to the side of the plate. We need to take control of our plates, one meal at a time, to ensure healthier lifestyles for ourselves and for our children.” Alexander is looking beyond the contest to the big picture of a healthier lifestyle in his restaurant’s community; he’s partnered with the Sustainable Food Center and his church to create a neighborhood garden and is working on a walking program in his neighborhood. He reflects on the importance of his own personal journey to get healthier. “Exercising, growing and preparing food, and growing community are all part of stirring the cosmic pudding on this road to goodness,” says Alexander. What does Hoover’s plan to submit as its contest entry? Alexander’s keeping that a secret right now, but the Mayor’s Fitness Council and the Austin public might be pleased to taste the spinach salad with

Hoover Alexander of Hoover’s and Dan Marek of Whole Foods create healthy entrées

chopped bacon, egg, and smoked mushrooms, or the rosemary chicken with side orders of mustard greens and “okra ‘n tomatoes!” Are you curious to taste these winning healthy entrées? Watch the calendar for an event this spring held by the Mayor’s Fitness Council that will give the public a chance to sample the top 10 contestants’ submissions. Details will be announced in an upcoming issue of Austin Fit Magazine, and you can decide for yourself what pleases your palate. To see the list of restaurants participating in the contest or to vote on your favorite entrée, go to www.austinfitmagazine.com/contest afm

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CONTEST HEALTHY RECIPE CONTEST

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Nutrition #NutritionLabel

Series: 1 of 3

What’s in a Name:

Reading Food Labels by Leah Fisher Nyfeler

EDITOR’S NOTE: This is the first in a three-part series on healthy food choices. Our goal is to help decipher some of the marketing language and tricks used to promote a food as “healthy” as well as demystify both new and established tenets of healthy eating. Paired with each article in the series is a healthy revision of a well-known (and not-sohealthy) dish—a Recipe Redux.

W

alk into any grocery store, pick up a packaged item, and there it is: the nutrition facts label. Do you read it? More importantly, should you take the time to read it? The nutrition facts label was born in 1990 as part of the Nutrition Labeling and Education Act (NLEA). Prior to that, information on packaged foods was basically designed to protect consumers from getting hurt in some fashion. The first laws in the United States were passed in 1906 to keep people from transporting food and drink that had been “adulterated” with other products or mislabeled. It wasn’t until 1950 that labeling began to focus more on what made up a product, and we have oleo (margarine) to thank. The Oleomargarine Act of 1950 required prominent labeling of the color added to oleo so it could be distinguished from butter;

otherwise, shoppers couldn’t really tell one from another. In 1962, President Kennedy followed with the “Consumer Bill of Rights,” which outlined that consumers had, among others, the right to safety, information, and choice. So, in 1990, conditions were ripe for NLEA, which required regulated and defined nutrition labels on all packaged foods. Fast forward to 2011, and the nutrition facts label is relatively unchanged. “Tell me…what do you look at when you read the nutritional label?” asked Meredith Terranova, local area ultrarunner and owner of a nutritional consulting service, Eating and Living Healthy, LLC (one of Austin Fit Magazines’ 2011 “Best Nutritionist” finalists). Terranova believes strongly in using food labels as a tool to make informed eating decisions (so much so that she teaches a class for her clients on reading nutrition facts labels), and she prefers to simplify the information found there by honing in on two items, sodium (salt) and fat. Her reasoning? “The more sodium, the less natural and more processed the food is,” she explains. Further, she says, “If the item is high in fat, then it’s high in calories, too.”

From there, Terranova proceeds to check out the ingredients list, found at the bottom of the label. “Take a look at the first three items,” she says. Because ingredients are listed in order from highest amount to lowest, the first three things make up the bulk of the product. “If it sounds like a science experiment or you need a chemistry degree to recognize those first three items, put it down,” she cautions. It’s important to know what is going into your body, and most of us don’t recognize the various chemicals and additives that are part of today’s packaged foods. For example, one of Terranova’s issues with high fructose corn syrup is that it’s simply one way to list sugar; many food labels that show high fructose corn syrup towards the front of the ingredient list will also have more sugar listed by other names in lesser amounts further down the list. Reading the nutrition facts label should empower eaters to make the best decisions, and Terranova points out that reasons for eating a particular food can help determine which product may be a better choice. One of her favorite examples is a comparison between an organic bar, Bobo’s Chocolate Oat Bars and a candy bar, 3 Musketeers Bars. Flip over each and take a look at the label, first targeting fat and sodium. The Bobo bar has 6 grams of fat while the candy bar has 8 grams; the Bobo bar contains 20 mg of sodium compared to 110 mg in the 3 Musketeers Bar. However, a quick look at the serving size reveals the 2.13-ounce candy bar is 1 serving, whereas the Chocolate Oat bar is actually 2 1.50-ounce servings, which means those previous oat bar numbers need to be doubled in order for this to become a direct comparison. Skipping down to the ingredients lists, the Bobo bar lists organic rolled oats, organic brown rice syrup, and Earth Balance (a mix of soy, palm, canola, and olive oil) first, while the candy bar lists milk chocolate, sugar, and corn syrup as its top three. Which do you eat? If your goal is to have a dessert that satisfies your sweet tooth, NUTRITION READING FOOD LABELS

27


Nutrition #NutritionLabel

THE NEW GUIDE 5

you’re actually better off choosing the 3 Musketeers Bar as you get more bites for fewer calories (260 for the bigger bar; 180 for the 1.5-oz oat bar single serving or 360 for the equivalent size). However, the smaller, denser Bobo’s Chocolate Oat Bar might stick to your ribs longer, provide less of a “sugar rush,” and be the healthier option for a snack that bridges the gap between meals. Another area where nutritional labels act as a helpful tool is in learning portion size, which is shown in the first line of the label. Many Americans have a hard time with what is actually an appropriate serving size; breakfast cereal is a great example. What most people actually pour into their bowls differs greatly from the stated portion size. Terranova recommends taking your favorite cereal, pouring it into a sealable container, checking the box for serving size, and then putting the appropriately sized scoop with your cereal so that you actual eat the recommended amount without having to think about it. Terranova points out that Grandma’s Thanksgiving gravy recipe can even get a nutritional breakdown. There are several free, online recipe analysis services for home cooks (see NutritionData and SparkRecipes to start) in case you’d like to know the nutritional composition of family favorites. If you’ve created a food product you’d like to market, then the FDA requires a nutrition facts label, and, for a fee, companies such as Compu-Food Analysis, Inc., can provide those services while following FDA guidelines and meeting legal requirements. “Nutritional labels are all about helping people make educated choices about their food,” Terranova said. Whatever your purpose—to lose weight, eat less processed food, watch for allergens, or limit unwanted additives—nutritional labels are an important tool that can help you achieve your goal. So plan to do some reading along with your grocery shopping! afm

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Recipe Redux: Green Bean Casserole by Sally Simon EDITOR’S NOTE: With our three-part series on food, we are including a Recipe Redux, where we take a traditional recipe and re-do it to include healthy ingredients. With the holidays coming, we’re kicking off the Redux with that old favorite, the Green Bean Casserole. Originally created by Campbell’s Soups—and printed on many cans of their Cream of Mushroom soup, local recipe maven Sally Simon has changed it up to reduce the sodium and fat, as well as offering a tip for simplifying preparation by using fresh frozen green beans.

INGREDIENTS

DIRECTIONS

1 lb. bag frozen green beans 4 Tbsp canola oil 4 medium shallots, thinly sliced across the grain so they form little rings ¼ cup plus 3 Tbsp flour ½ tsp salt ¼ tsp pepper 8 oz. mushrooms, sliced 1 clove garlic, minced 1½ cups nonfat milk 1 Tbsp onion powder 1 tsp dried thyme 1 tsp paprika

• Remove green beans from freezer and set aside to thaw • Season ¼ cup flour with salt and pepper and place in plastic baggy; add the sliced shallots and coat with seasoned flour • Remove shallots and shake off excess flour • Heat 2 Tbsp oil in a skillet over medium-high heat and pan fry shallots until golden and crunchy; remove from skillet and set aside on paper towel to drain • Using same skillet, heat remaining 2 Tbsp oil over medium heat and add mushrooms; cook for 5 minutes, stirring often, until mushrooms are reduced in size and cooked through • Add minced garlic to the mushrooms and cook for 1 minute; sprinkle 3 Tbsp flour over the garlic and mushrooms and cook an additional minute • Gradually add milk, stirring constantly; bring to a simmer and cook 5 minutes; mixture will reduce and thicken • Add onion powder, dried thyme, and paprika • Add salt and pepper to taste • Place thawed green beans in ovenproof dish; pour mushroom mixture over green beans, stir in half of the cooked shallots, and bake in preheated 350-degree oven for 20 minutes • Top with remaining shallots and serve afm

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AUSTINFITMAGAZINE.COM NOVEMBER 2011


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AUSTINFITMAGAZINE.COM NOVEMBER 2011


@WholeFoods @WholeFoodsATX

NUTRITION JOHN MACKEY’S VISION CAN SAVE YOUR LIFE

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I want to create a

CULTURE OF WELLNESS at Whole Foods

v

~ John Mackey ~

isit with John Mackey for a few minutes and you first get a tutorial about backpacking, not nutrition. You’ll learn about hiking trails, ultra-light backpacking gear, and you, too, will begin referring to the Appalachian Trail (the trail that runs from Georgia to Maine), as “the AT.” The avid backpacker and Founder and CEO of Whole Foods Market was just back from a hike in the White Mountains of New Hampshire—a trek he “figured [he] might as well do” during the week he had between a meeting in Boston and a speech at Dartmouth.

“They describe New Hampshire as one big rock with patches of dirt,” he said. “I think that’s pretty accurate. Still, it’s got the most spectacular views of any place on the AT.” He’s hiked the AT twice and in the past nine years has hiked a total of more than 10,000 miles. “Generally on the AT, I average about two miles an hour and that includes breaks,” he said, describing the more difficult conditions in the White Mountains. “There, we were averaging about 1.2 miles per hour; it’s so rugged.” He hikes with ultra-light gear totaling 15 pounds, including food and water. “You’d be surprised how much more enjoyable it is when you’re packed really light. Not only can you do more miles, but they’re more pleasurable miles because you’re not always thinking ‘when’s the next break so I can get this pack off my back?’” His favorite trails are in the United States. “The most beautiful trail I’ve done is the Pacific Crest Trail that goes from Mexico to Canada up through the Sierras and the Cascades,” he said. “There’s a trail they call the John Muir Trail; the Pacific Crest Trail and the John Muir Trail share 192 miles, and that is so beautiful. You do three national parks—Kings Canyon, Sequoia, and Yosemite. You’re up over 10,000 feet for most of the hike. It’s just spectacular. I’d also say the Colorado Trail is beautiful. There are unmatched backpacking opportunities in the United States.” While he can talk trails and gear, technical hikes and elevation like an expert, it’s not long before he moves the conversation to his passion: whole food nutrition and how diseases can be prevented and reversed with a healthy diet. “What surprised me, and I just think it’s the most exciting news in the world, [is] the human body really wants to be healthy and it’s far more resilient than I realized,” he said. “That people are able so quickly to get off all these medications, to lose weight so quickly, to have their cholesterol drop. We have so many stories.” Mackey is sharing the fruits of his “intellectual binge” (reading voraciously about nutrient values of foods and how the human body is impacted by everything one eats). “I want to create a culture of wellness at Whole Foods,” he said, explaining the incentive-based programs for Whole Foods em-

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ployees to monitor their biomarkers for improvement with vigilance. “We’re going to make these programs available to the public,” he said. “Here are the gruesome facts,” he said. “Two thirds of Americans are overweight. Over half of those are obese, and the trend lines are horrible. The obesity rate’s doubled in the last 30 years. If I showed you on a state-by-state basis over the last 40 years, it’s just horrible. And our children are now obese. Americans are killing themselves. We spend 80 percent of our healthcare dollars on diseases nobody should ever have. No one should ever get (type 2) diabetes. We’re doing it to ourselves out of ignorance and, mostly, out of food addictions. We get addicted to sugar. We get addicted to fat. We get addicted to salt. I might make the case we get addicted to high inputs of protein as well. “There’s not going to be a vaccination for cancer. There’s not going to be a pill you can take to prevent heart disease. We do all these high-tech interventions on people,” he said, pointing out that 10 percent of Medicare expenses go to putting heart stints into people with heart disease. “These are radical interventions we’re doing for people that don’t fundamentally work. You’ve got to protect yourself.” He’s putting his money where his mouth is, providing generous incentives for employees who take the responsibility to monitor their bodies and their biomarkers and work toward improvement. He says getting discipline in one aspect of your life (diet or exercise, for example) leads to improvement in other areas and to a continuum of improvement that he calls “the virtuous circle.” While he’s careful to point out that with 62,000 employees at Whole Foods, it will take a while to fully realize the “culture of wellness,” he identifies three key initiatives that are significant steps in that direction. “One [step] is the discount card program. I’ll explain how it works: if you work for the company, you automatically get a 20 percent discount by just being on the team. Then we’ve got four levels of additional discounts you can get: bronze, silver, gold, and platinum. [The levels] are based on four objective biomarkers that you can measure. One is whether you use tobacco in any form; we test that. If you do, that disqualifies you; you can’t have nicotine


in your blood or you’re not eligible. The second is we do your best score between your BMI, and because some body builders complain about that, we also do a height to waist ratio (although most of the people that were complaining about the BMI failed the height to weight ratio, too. It helped a few people but, in general, it took away the excuse). And then [we test] cholesterol and blood pressure. We bring the labs to the stores, and I think it costs us $71 a person to go through that test. “The best thing about it is, we had a big improvement in 2011 over 2010; a lot more people qualified for some kind of discount. I think we had 7,500 the first year, and I believe over 10,000 in 2011. Of course not everybody takes the test, but we had more participation and more people that qualified for additional discounts. “The team members that do it are proud of it. It’s a badge of honor. I’m boasting, I am platinum, so I’m pretty proud of that, and the team members notice that when I travel around and get into one of our stores and buy something, they see it. A lot of them will tell me, ‘I’m platinum too’ or, if they qualify for their card, they talk about it.” He estimates that after the program has been in place five years there will be as many as 25,000 employees qualifying. The second initiative, which Mackey says has had even more important results than the discount cards, is a program called Total Health Immersions. For that he’s created an Advisory Council, made up of physicians who use dietary changes to prevent and reverse heart disease, diabetes, and other life-threatening diseases brought on by obesity, high cholesterol, and other conditions resulting from foods patients eat. (See also the box on “The Nutrition Prophets”) Whole Foods works with four different immersion programs: Rip Esselstyn’s Engine 2 diet, Dr. Joel Fuhrman’s Eat To Live program, Dr. John McDougall’s program, and Eat Right America’s program. Both Engine 2 and McDougall’s programs are vegan; the others allow two or three moderate serving a week of animal foods.

Mackey is clearly proud of the results: “We’ve had over 1,200 team members go through [immersion] programs. It costs us over $3,000 per employee; we’ve invested close to $4 million in that program. “But the results… I mean, every time I travel to the stores, I have team members come up, a lot of them with tears in their eyes, and tell me it’s completely changed their lives. We’ve had dozens of team members lose over 100 pounds in 8 or 9 months from being on the program. We’ve seen people completely not only lose weight but reverse diabetes. And they say type 2 diabetes is a disease that you can’t cure. It’s nonsense. You can cure that disease. Most of it can be cured in 30 – 90 days. People get off all their medication and normalize their blood sugar.” The results are dramatic, but so are the dietary changes required by these immersion programs. And the changes must be permanent to keep the biomarkers normalized. “Joel [Fuhrman] said it best,” Mackey counters. “He said, ‘people call this diet radical, but don’t you think having your chest cracked open is radical? Isn’t taking 17 prescription medications a day radical?’ This diet is not radical. It’s just eating whole foods that are mostly plants. A lot of these [doctors] have been saying this for a long time but nobody would listen to them. It’s not a message people want to hear.” While he’s seen amazing results from employees who have had transformational experiences, he says there is still a reluctance to try it. “At first, we had a lot of skeptical team members,” he said. “They’d say ‘well, I guess if they’re paying for it, I’ll do it.’ Or it’s easy to dismiss Rip—‘sure that guy’s a world class athlete, he’s Superman.’ But [it’s different] when you have some guy you work with who has lost 120 pounds and his cholesterol and blood pressure have plummeted and he’s gotten off all medications in less than a year and that guy is in there telling you what a difference it can make.” According to Mackey, team members now are enrolling in the immersion programs with a better attitude and more determination. “We’re going to open that up in 2012 to the public. Rip’s doing a

“The China Study”

~

The Nutrition Prophets by LEAH FISHER NYFELER

Several doctors and researchers have been proclaiming evidence-based disease prevention and reversal through diet for years. Six have written books that are widely acclaimed for programs based on healthy eating. Several of these authors serve on the Whole Foods Advisory Council.

~

by Dr. T. Colin Campbell and Thomas M. Campbell II

This comprehensive study, written by a father and son team of researchers, firmly linked heart disease, diabetes, and cancer to nutrition and showed that a correction to diet can help reverse and prevent disease as well as curb obesity. www.thechinastudy.com

“Prevent and Reverse Heart Disease”

by Caldwell B. Esselstyn, Jr., M.D.

A renowned surgeon and clinician at the Cleveland Clinic, Dr. Esselstyn was recently credited by President Clinton for his decision to adopt a plant-based diet to manage his health issues. Dr. Esselstyn applies nutrition-based therapy to deal with heart disease. www.heartattackproof.com

“The Engine 2 Diet” by Rip Esselstyn

Rip Esselstyn, a former University of Texas All-American swimmer and an Austin-based EMT and triathlete, like his father, believes that a plant-based diet can change your life and health. In 2009, Esselstyn teamed with Whole Foods as one of the store’s Healthy Eating Partners. www.engine2diet.com


public immersion right now and we’re going to open all these up to our customers because it’s such a revolutionary thing.” The third initiative, Wellness Clubs, are completely for Whole Foods customers. The third initiative, Wellness Clubs, are completely for Whole Foods customers. The concept is putting the ideas from immersion into a club. The price ($45 a month), is not insignificant, and Mackey immediately lists the benefits of membership. “First of all, you have unlimited classes not only on healthy eating but on exercise, on stress management, yoga, how to sleep better, and lots of cooking classes. We also give you a 10 percent discount on all of our healthiest foods, which ends up being about 5,000 items in a typical store: all of our fresh produce, fruits and vegetables, 100% grass-fed beef, some seafood, some chicken, and then all the healthy bulk foods that we sell, lots of the our Health Starts Here selection of items, and prepared foods.” The Health Starts Here foods are selected based on Fuhrman’s nutrient density scoring system, or ANDI. The Wellness Clubs also include membership in a supper club modeled on one of Mackey’s favorite Austin restaurants, Casa de Luz. Anyone can participate, but Wellness Club members get a $5 discount on the meal. Interestingly, Austin did not volunteer to be one of the initial pilots for the Wellness Clubs. However, the regional president of the southwest, Mark Dickson, is one of the success stories of the immersions. “Mark is an amazing guy,” Mackey said. “But his weight had crept up to where he was pretty seriously obese. He didn’t want to go to the immersion program because he just thought he was going to fail at it. But finally, partly because I kept nagging him about it, he did the McDougall one. This was last April. I

visited that immersion. In only seven days, he’d dropped 10 pounds, his blood pressure dropped 30 points, and his cholesterol dropped 40 points. He was excited because of those results, but the most important thing was he said, ‘John, I’ve stuffed myself every meal. I’ve never been hungry. I’ve loved the food. I’m going to do this for the rest of my life.’ And now, six months later, he’s lost 75 pounds. And he’s dropped all his medications. You’ll not recognize the guy. I’m thinking about calling him Slim. It’s amazing. “So when the regional president has such amazing results, obviously that filters through the rest of the region. The Wellness Clubs with all those benefits, combined with these public health immersions, [are] the two major pillars for our educational initiatives.” Mackey personally became a vegan eight years ago and thought he was healthy. “I just assumed that [being vegan] made me healthy. I was addicted to olive oil. As long as it was vegan, I ate a lot of junk food.” His wakeup call was a cholesterol test. “My cholesterol was 199 and I said, ‘How can it be 199? I’m a vegan.’” His blood pressure also had begun to creep up. He turned to books: first, “The China Study,” Dr. Esselstyn’s book, then Joel Fuhrman’s books, and McDougall’s. “Suddenly it all fit together. And then I watched my blood pressure plunge and my cholesterol dropped really low. So I had my personal experience with it.” He acknowledges that it takes time to improve. “I’m still on a journey. I think everyone is. I don’t think my diet’s perfect. I don’t hold it up as perfect. I’m doing a lot better now than I was a year ago, and I was better a year ago than I was two years ago. “I don’t do any oil at home,” he said. “My wife’s on the same program so that makes it easier. But I travel more than half the time. Every time you go to a restaurant, even if you

The Nutrition Prophets (Continued)

“Eat to Live: The Revolutionary Plan for Fast and Sustained Weight Loss” by Joel Fuhrman, MD

A board-certified family physician, Dr. Fuhrman established the Center for Nutritional Medicine in New Jersey. His term “nutriatarian” sums up his approach to eating—choosing nutrient-rich foods rather than calorie-dense, nutrient poor items. www.drfuhrman.com

“The McDougall Program for a Healthy Heart”

by John McDougall, M.D.

America’s #1 killer is heart disease, and Dr. McDougall takes on this problem with his prescription for a healthy lifestyle diet. He currently runs a cardiac hospital in California.

www.drmcdougall.com

“The Power of Your Plate” by Neal Barnard, M.D.

Dr. Barnard, a clinical researcher, author, and health advocate, founded the Physicians Committee for Responsible Medicine currently working to help revise federal dietary guidelines. His books recommend diet to deal with health issues from weight gain in postmenopausal women to using food choices to control pain. www.nealbarnard.org


can avoid the oil, you’re still going to get a lot of salt. The chefs don’t know how to cook without oil. I say, ‘Just sauté it with water,’ and they say ‘I can’t do that.’ “This is why the obesity crisis has become what it is,” he said. “People eat more and more meals out and restaurants don’t have to list their ingredients. They use oil or butter or cream because they know that’s what sells. It’s not like it’s a plot; they’re partly meeting a big part of what the market wants. [People] want rich food because that’s what their palate has gotten used to. “We eat an amazing amount of fried foods, potato chips, and soda. When I was a kid, Cokes were in those little six-ounce bottles. My parents didn’t let me have a Coke every day; it was a special treat, if I was good, and that did limit it right there to a certain extent. Now people buy Cokes in two-liter bottles and I’ve seen people drink one of those every single day. People are into cheese; they tend to eat cheese every day. A hundred years ago, per capita, we ate three pounds of cheese per year. Now we eat 36 pounds of cheese per person per year. And cheese is 70 to 80 percent fat, most of it saturated fat.” Even in the face of these daunting trends, Mackey is optimistic about the prospects for turnaround both within the individual and in the American culture. “The good news is, and that’s the hope, is that the human body can heal itself fairly quickly. I wouldn’t have predicted that, but I’ve seen it happen over and over again and I’ve experienced it myself. As for the culture, he’s optimistic there as well. “There’s an old saying, an economist said it, and that is ‘if something doesn’t work, it will stop.’ I think people are really waking up to this issue. Don’t underestimate America’s ability to respond. We’re not dead yet. Americans are sick of being sick. People are very interested in food and we’ve reached a dead end. There are not going to be any high tech solutions. “People fear, and rightly so, being decrepit. People are focused on

their lifespan; but we want to increase our healthspan. I don’t think you ever have to be decrepit--maybe if you live to 110 or 120. We should have a long life and a long healthspan. But right now, we seem to be programmed to self-destruct; we like to put it off as long as possible. “Here’s the good news: people could be so much healthier,” he says, buoyant in his optimism. “People think that if you’re fit, you’re healthy. Fitness is important but equally important, or more important, is what we’re putting into our bodies every single day. If people could better inform themselves and start to take their biomarkers on a regular basis, they will be able to make better choices; you’ve got to know your numbers. A former runner, he compares biomarkers to race times. “I learned that lesson early, when Jim Fixx dropped over dead with a heart attack....They did the autopsy on him and some of his arteries were closed up 98 percent. So I actually think diet is more important than exercise. “[Knowing your biomarkers] is kind of like a game, like ‘I’m going to run a marathon in under three hours.’ It’s the same way with your biomarkers. You want to get your cholesterol down, your blood pressure, your weight. It’s kind of fun, and if people took those numbers as seriously as they took their times, they would see their health and their vitality and their longevity increase…and,” he adds, “they’d have a happier life.” He’s not finished with his revolutionary initiatives. Mackey said he and Whole Foods Market are working on a solution for lower income people living in “food deserts,” like the Del Valle area near Austin where there is not a grocery store. “I’m not going to tell you,” he said. “We’ve got a very exciting idea that can make healthy foods accessible to a lot of the poorest people [in the nation]. We’re going to be doing some experiments in that regard in the next few years, but we’re not ready to talk about it yet. It’ll be ready for prime time in a year or so.” afm


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Left to Right: Julie Herron, Carol Ashmore, Joseph Malone, Lisa Lavender, Patrick Darragh, Marcio Menezes, and Matt DeMartino integrate work and workouts.

Whole Foods Employee Athletes Balance Work, Workouts, and Life

I

photography by Brian Fitzsimmons

f you work at Whole Foods, there’s no excuse to not attain peak health. In 2009, the company added a new core value: “Promoting the health of our stakeholders through healthy eating education.” In a visit with seven employees, it became very clear that in just two years since the new core value was implemented, these folks made positive changes, with measurable outcomes—and they’ve stuck with it. Matt DeMartino, 25, a cyclist and runner, won this year’s Green Trek Challenge—a four-month competition between and within Whole Foods corporate regions that includes sporting and non-sporting activities that promote well-being, vitality, a healthier lifestyle, community service and lowering your carbon footprint. Participants in the challenge earn points through exercise, alternative travel, community service, and healthy eating. Each week individual employees track their miles, exercise time, healthy eating points, alternative transportation trips, and community service by logging on to the company’s Green Trek site and posting their points. “I moved here from Savannah [Georgia],” DeMartino said. “I knew I wanted to work for Whole Foods, and the training weather is always pretty good. I came here specifically for running and cycling.” He races competitively in both sports; his next event is the Savannah Rock ‘N Roll marathon this month. A healthy eater, DeMartino was a vegan for five years but changed since moving to Texas. “I didn’t want to not enjoy barbeque,” he said. “I thought, ‘I’m doing this for the wrong reasons.’” But he says he feels a lot better when he “eats clean,” and now eats mostly gluten-free

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and unprocessed foods. He adds, “I don’t really exclude anything from my diet.” Julie Herron, 45, has done six Ironman triathlons and finished the 2011 Chicago Marathon last month. She began doing triathlons at 35 and finished her first Ironman at 37. “What I’ve learned from doing all these [Ironman races] is that if someone tells you it’s a beautiful and scenic race, that means it’s hard,” she said. “Watch out for those.” She said her favorite Ironman course was Idaho— a race she described as “scenic.” She said Lake Placid was tough: “You’re in the Adirondacks, and hills on 620 and Mount Bonnell just don’t prepare you for long climbs.” Herron said her nutrition has changed a lot. “I didn’t think that I ate badly, but race nutrition and daily nutrition are totally different. It’s hard to taper the eating after the event.” Working at Whole Foods has provided “overwhelming” healthy options, but with some guidance she made a few changes and saw quick results. “I had high cholesterol when we started the testing, and modifying a couple of things in my diet brought it down to 168,” she said.

“Little things I was eating that I just didn’t notice. I talked to Rip [Esselstyn], told him what I was eating, and found out it was excessive wine and excessive white chocolate mochas every morning. Those are the only things that were excessive that I cut out, and it worked.” Herron found that diet impacted more than her cholesterol. “I noticed my joints hurting,” she said. “I used to eat a lot of cheese, with my wine. I cut out dairy and my joints stopped hurting.” She’s even got her husband eating better. “We cut out sugars and he cut out sodas,” said Herron. “I started eating kale from the raw bar because they smother it in guacamole. Now I can eat it, just put a little salt on there, and now my husband will eat kale too. He’s embraced the whole thing. It helps when your partner eats the same way. “I like Austin because, unless you have a mental block against exercise, there’s always something to do here,” she said. “I could never leave Austin because of Barton Springs. This weekend I was in San Diego and it was really nice, but they don’t have Barton Springs.” Joseph Malone’s story is one of transforma-

Matt DeMartino

Julie Herron


tion. Malone started running two years ago, began cycling 16 months ago, and has been doing weight training for about a year now. “After work I run or go to the gym,” he said. “Riding is typically on the weekends, usually 50 – 70 miles.” Malone started running after he noticed some weight gain. While the exercise helped, he hit a plateau and couldn’t lose those last 10 pounds. “I was getting frustrated,” he said. “I was basically running every day.” That’s when he focused on his eating—not as a diet but as a lifestyle change. “I saw a friend downstairs who was a trainer and asked him what I could do and he said, ‘Cut out the sugar, cut out the sodas.’ My diet has really done a 180. My friend Vanessa referred to me as Meat-nPotatoes,” he laughed. “I would say my health IQ has definitely increased.” Marcio Menezes, 32, is a native of Brazil who came to the U.S. on a swimming scholarship. Menezes continues to swim six days a week and competes in U.S. Masters Swim meets. In 2009, he set two world records, in the Men’s 400 Free Relay and the Mixed 400 Medley Relay, both in the 120-159 age group. “One of them still stands,” he says. As an elite athlete, nutrition management

Joseph Malone

Marcio Menezes

was not new to Menezes. “I had a nutritionist growing up because of swimming,” he said. “I train so much that I can eat anything. But since I started working here I changed the way I eat, which I never thought would happen. [Now] I follow the plant-based diet; I almost never eat meat or dairy.” It was after Dr. Joel Fuhrman spoke to Whole Foods employees two years ago that Menezes changed his ways. “Once he showed the facts and why you should change and the benefits, I was shocked, like, wow really? I changed the same day,” he said. “That was two years ago. I never thought I would go there [to a plant-based diet].” Carol Ashmore, 42, grew up a star soccer player; she played from age 4 to age 35, rooming with Mia Hamm once at a national camp, and winning an NCAA National Championship with her team from Barry University in Miami, Florida, where she was on a soccer scholarship. “I was playing [soccer] when I first started working at Whole Foods,” she said. “As far as training, I could go for runs at lunchtime or leave work early to go for a run. As soon as I turned 35, I switched over to running due to injuries and the wear and tear of soccer.” Now she runs marathons and loves to hike. Her favorite marathon is the Austin marathon, “I can’t not run it. It’s what you do.” For the past couple of years all her vacations have been hiking on the Appalachian Trail. “That’s a goal,” she said, “to go from start to end. I started at the southernmost terminus and I hike as far as I can on whatever vacation, and wherever I come out is where I pick up.” To date, she’s about 250 miles in: “Gatlinburg, Tennessee is where I came out last. I have travel planned to go back in early November for ten days so I should be able to knock out another 140 miles or so.” Ashmore said her diet has improved since she moved to the offices above the downtown Whole Foods store. “I used to eat junk,’ she said. “What’s changed for me is my breakfast, lunch, and dinner used to be horrible, and now it’s just my dinner. Two out of three, I’m almost there. “I learned to eat healthy working here,” Ashmore explains. “I eat a lot now on the perimeter of the store versus packaged foods.” She credits the education available through Whole Foods. “The ANDI (Aggregate Nutrient Density Index) has made a big difference, looking at what your nutritional value is divided by calories. Now I eat more spinach.” She acknowledged she’s had to figure out a way to prepare it so she would like it. “I exercise because I love it, the endorphins, it’s such a feel-good thing,” she said. “And what’s happened is when I eat [healthy foods] I feel so much better about myself.” Lisa Lavender, 48, is an all-around athlete, competing in track, indoor and outdoor soccer, martial arts, even outrigger canoe teams. LIFESTYLE WHOLE FOODS EMPLOYEE ATHLETES

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“I have never done the same exercise for long before I switch,” she said. “Coming here [to work at Whole Foods] definitely changed the way I eat,” she said. “Knowing some of the ingredients we ban, like aspartame, I started paying attention to what organic means and to the fact that the way we handle our food is a lot different.” While she ate a vegetarian diet for seven years, she’s added meat back in. Lavender has made other changes as well: “I noticed my joints were aching and the minute I stopped caffeine, [the pain] stopped.” Patrick Darragh, 38, holds a “Cat 4” (Category 4) competitive cyclist ranking and is a top-ten marathoner who placed eighth and ninth in the Austin Marathon in 2009 and 2010. In 2007, he ran the Boston marathon in 2:45. Darragh won the Cat 5 and Cat 4 state time trials for a couple of years; since he got married last year, he has only been racing the “Driveway Crit,” a racing series sponsored by Pure Austin Fitness and Holland Racing that pits emerging and established cyclists against each other for very serious racing. “Whole Foods is really cool,” Darragh said. “They let me go on Thursdays so I can do my

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AUSTINFITMAGAZINE.COM NOVEMBER 2011

hour or so of racing.” Darragh rides his $6,000 racing bike to work, 16 miles each way, and stores the bike in his cubicle. “Sometimes I ride 25-30 miles in the morning and then I go 16 [miles] straight home.” He says commuting by bike takes about the same time as driving and sometimes is faster than sitting in his car during rush hour. When he gets to work he can shower, but his cycling gear, which he keeps in a file cabinet during the day, resulted in his cubicle neighbor putting a candle between their workstations. Since working at Whole Foods, Darragh’s become a vegetarian. It was not an easy switch: “I ate veggie burgers with bacon on them for a while.” It was when the company brought Rip Esselstyn in to consult with employees that Darragh made the change permanent. “I read the Engine 2 book and got a kick out of it,” he said, calling it an “A-ha” moment. He also read “The China Study,” to get an understanding of what different proteins do to the body. “I’d say Rip lit something under me more than anything. “I eat a lot of quinoa, couscous, tons of vegetables—kale, broccoli,” he said. “I still eat some cheese, Greek yogurt. I still drink beer and wine and all that stuff.” But Darragh dropped sodas, opting for sparkling water instead. He attributes the diet changes to the culture at the office, which he likened to a small family. “I think [the plant-based diet] has helped me with maintaining my weight without having to kill myself all the time training. There are times when I don’t do anything for a week or two because of work or the weather, but I notice my weight doesn’t change because I’m still eating the same things.” The numbers show success all the way around. Whole Foods officials say that as of mid- July, approximately 15,000 Team Members had received a company-paid biometric screening in 2011, and more than 8,600 "Bronze" (22%) "Silver" (25%), "Gold" (27%) and "Platinum" (30%) Healthy Discount cards have been issued. To date in fiscal year 2011, U.S. Team Members have saved approximately $9 million using their Healthy Discount cards (on top of their 20% Team Member Discount savings). afm


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Recipe #recipe

Simple Fall Soup

DID YOU KNOW?

by Anne Wilfong, RD, LD & Alexa Sparkman, MA, RD, LD photography by Brian Fitzsimmons

Vitamin A, found in dark orange vegetables such as butternut squash, isn’t just good for your eyes. According to the National Institute for Health, vitamin A plays a role in strengthening and regulating your immune system.

The weather has finally cooled down and it’s the perfect time for warm soup. Serve with fresh greens and toasted bread for a simple fall meal. Price per serving: $2.90 | Restaurant Price: $5.00

Nutrition

Serving Size: 1 cup

CALORIES 220 PROTEIN 6 g CARBS 34 g

FAT 8 g SODIUM 396 mg FIBER 5 g

Makes approximately four cups

What You Need 6 cups butternut squash, peeled and diced into 1 inch cubes 2 tablespoons olive oil, divided 1 cup carrots, sliced thinly 3/4 cup leeks, white and pale green parts only, cut into 1/2 inch slices 2 cups low sodium chicken broth 1 cup 2% milk 1/2 teaspoon salt 1/2 teaspoon black pepper

How to Make it 1. Preheat oven to 350 degrees. 2. On a large baking sheet, toss butternut squash with 1 tablespoon olive oil and bake for approx. 25-30 minutes or until squash is tender. 3. Heat remaining tablespoon

of olive oil in large non-stick stockpot on medium heat. Add carrots and leeks and cook until tender. 4. In a food processor, puree butternut squash, carrots and leeks while slowly adding chicken broth and milk. If

needed, thin soup to desired thickness with additional broth. Add salt and pepper. 5. Return soup to stockpot and reheat to simmer. Serve immediately. This recipe is brought to you by Whole Foods Market.

Registered and licensed dietitians, Alexa Sparkman and Anne Wilfong, can provide reliable, objective nutrition information, separate facts from fads, and translate the latest scientific findings into easy-to-understand nutrition information. For more information about their nutrition counseling practice, contact Alexa or Anne at 512.257.0898 or SparkmanNutrition.com

42

AUSTINFITMAGAZINE.COM NOVEMBER 2011


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Trailer Food: Safe and Healthy by Tiffany Harelik

W

hen you think of street food, sometimes a questioning eyebrow is raised. Is it clean? Safe? Healthy? Sushi?.... In a trailer? The answer here in Austin is: yes. Since I started covering this topic over a year ago, the trailer food trend has continued to rise. Currently, our city has more than 2,000 vendors who have a permit with the ability to serve food out of mobile trucks and trailers. People love trailer food because it provides a sense of nostalgia along with really unique homemade grub. But despite the booming industry growth, some have lingering anxieties.

Conscious Cravings’ fries photo by Laurie Virkstis

Concerned Austinites need not fear; trailer food eateries are not the “roach coaches” of days past. Today’s vendors are mainly people with a restaurant background who want the opportunity to be their own bosses. They have to follow industry standards similar to those for any brick-andmortar restaurant. They follow strict codes to ensure public health safety standards are being met. Knock on wood, but stories of people getting sick from trailer food have not crossed my radar here in Austin. To say it’s ‘easy’ to get set up and rolling in this industry would be stretching the truth; there are many hurdles to jump in order to obtain a permit. For example, trailer food vendors are accountable to both the health and fire department here in Austin. Vendors must provide their notarized commissary certificate (food prepared off-site must be done in a certified commercial kitchen), written permission to use restrooms at a NUTRITION TRAILER FOOD: SAFE AND HEALTHY

45


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nearby facility (for proper access to hand washing), proof of liability insurance, and sales tax permits, to name but a few of the regulations and ordinances requiring compliance. Vendors must also work out the details of removing daily gray water (from dish washing) and grease (from cooking) for their commissary sites. The kinds of trailers I get the most questions about are the sushi trailers. When I interviewed the owners of Sushi-a-go-go, all my qualms were addressed. After a tour of their trailer, I’m convinced that sushi in a trailer may in fact be cleaner than that prepared in many restaurants. Why? Restaurants tend to have multiple people working multiple shifts on multiple surfaces, with different managers each shift. In a trailer, there is one chef, one knife, one surface. He knows when and what has been sanitized, when the fish arrived, and he is rolling sushi fresh to order. I’m not a sushi fan but, even in our three-digit heat, I can vouch for the cleanliness, tastiness, and safety of sushi from trailers in Austin. Not only is trailer food safe to eat, there are even healthy options to be found. Check out Sun Farm Kitchens, mmmpanadas, Counter Culture, Blenders and Bowls, La Boite Café, Mambo Berry, Conscious Cravings, or Fresh Off the Truck for a few trailers who offer healthier fare. Even though we tend to think of street food as an unhealthy cheap treat, we have vegan, vegetarian, and low calorie trailers dispersed throughout the city. As the list of eatery owners expands, the regulations to maintain public health and safety will continue to be important to city officials and leaders who implement the rules. afm

46

AUSTINFITMAGAZINE.COM NOVEMBER 2011

T

iffany Harelik is the author of the Trailer Food Diaries Cookbook Austin Edition. An Austin native, Tiffany grew up riding hunter/jumper as a child and graduating to three-day equestrian eventing in high school. She was a competitive water skier for The University of Texas at Austin as an undergraduate. After graduation, she competed with three-day equestrian Olympians up and down the East coast seeking a spot on the U.S. team. After graduate school, Tiffany reduced her three-day competition to just the dressage portion and began cross training with running and yoga. She participates in fun runs in Austin and destination locations. Her favorite annual runs are the Turkey Trot, and the Cap 10K. You can find her biking to Mount Bonnell, running on the hike and bike trail with her Labrador, swimming in Deep Eddy and hitting the yoga studio at Black Swan to stay healthy. Harelik has an M.A. in health psychology and loves to read about nutrition. For more information on trailer food, or to purchase “Trailer Food Diaries Cookbook Austin Edition,” stay tuned to her web site www.trailerfooddiaries.com


Save your community from the terror spread by the Grease Blob. But you must ACT Now. Do not pour your used cooking oil and grease down the drain! (Not even with hot water!)

The Grease Blob wreaks havoc by clogging unsuspecting sewer pipes. This causes horrific sewer back ups in homes and offices. It can also cause sewage spills in parks and streets.

Can it. Bag it. Toss it. Don’t Clog it Where did the Grease Blob come from?

Not a distant planet, but from cooking oils and grease poured down the sink or toilet. It sticks to the inside of sewer pipes and over time can turn into a monster of a clog that blocks the entire pipe.

Stop the Grease Blob Now... Here’s How •Don‛t pour cooking oil or grease down the drain or toilet •Cool and let fat, oil and grease harden in a used soup or vegetable can then place in a sealed plastic bag and toss in the trash. If you have a large amount, recycle it at the City of Austin Household Hazardous Waste facility. •Wipe small amounts of grease from pans with a paper towel and throw it in the trash. •Scrape food scraps from dishes into trash cans or garbage bags •Avoid using your garbage disposal

For information on water conservation, visit: WaterWiseAustin.org For information on the Household Hazardous Waste facility, visit: ci.austin.tx.us/sws/residential_hazardous_waste

Save your community from the terror spread by the Grease Blob. But you must ACT Now. Do not pour your used cooking oil and grease down the drain! (Not even with hot water!)

The Grease Blob wreaks havoc by clogging unsuspecting sewer pipes. This causes horrific sewer back ups in homes and offices. It can also cause sewage spills in parks and streets.

Can it. Bag it. Toss it. Don’t Clog it Where did the Grease Blob come from?

Not a distant planet, but from cooking oils and grease poured down the sink or toilet. It sticks to the inside of sewer pipes and over time can turn into a monster of a clog that blocks the entire pipe.

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•Don‛t pour cooking oil or grease down the drain or toilet •Cool and let fat, oil and grease harden in a used soup or vegetable can then place in a sealed plastic bag and toss in the trash. If you have a large amount, recycle it at the City of Austin Household Hazardous Waste facility. •Wipe small amounts of grease from pans with a paper towel and throw it in the trash.

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Nutrition #HealthyFoodProblems

Why do Healthy Foods Make Us Bloated and Gassy? 48

AUSTINFITMAGAZINE.COM NOVEMBER 2011

Y

ou’re exercising, feeling good, and you want to put the healthiest food into your body. You spin through the produce department and then the bulk foods section at the grocery store, loading up on a wonderful mix of broccoli, cauliflower, peppers, and beans, peas, legumes. It is a fairly cheap haul, and a little preparation yields a bounty of raw, steamed, or roasted vegetables with a side of rich red kidney beans. The nutrient density of this meal protects nearly every cell of your body from cancer, diabetes, and heart disease. Eating all you want of these foods daily, while eliminating processed foods, fats, meat, and dairy, has been proven to dramatically lower your cholesterol, your

blood pressure, and your weight. It probably lowers your expenses, too. But, and here’s the thing, you are uncomfortable after eating these beautiful whole foods. You feel bloated and need to loosen your belt. Soon you have to excuse yourself…because of gas. Why does this happen? The reality is that most humans pass gas a total of 14-23 times per day, which may include burping. About half of the gas is swallowed air and another 40 percent is carbon dioxide given off by bacteria in the intestines. The remaining ten percent is a mixture of hydrogen, methane, sulfur compounds, and by-products of bacteria, such as indoles, skatoles, ammonia, and hydrogen sulfide. It is this last fraction that is responsible for the offensive odors.


According to the National Digestive Diseases Information Clearinghouse (NDDIC), a service of the National Institutes of Health (NIH), most foods that contain carbohydrates can cause gas. By contrast, fats and proteins cause little gas. The NDDIC explains why—and which—sugars, starches and fiber cause gas: Sugar The sugars that cause gas are raffinose, lactose, fructose, and sorbitol. Raffinose. Beans contain large amounts of this complex sugar. Smaller amounts are found in cabbage, brussels sprouts, broccoli, asparagus, other vegetables, and whole grains. Lactose. Lactose is the natural sugar in milk. It is also found in milk products, such as cheese and ice cream, and processed foods, such as bread, cereal, and salad dressing. Many people, particularly those of African, Native American, or Asian background, normally have low levels of lactase, the enzyme needed to digest lactose, after childhood. Also, as people age, their enzyme levels decrease. As a result, over time people may experience increasing amounts of gas after eating foods containing lactose. Fructose. Fructose is naturally present in onions, artichokes, pears, and wheat. It is also used as a sweetener in some soft drinks and fruit drinks.

Sorbitol. Sorbitol is a sugar found naturally in fruits, including apples, pears, peaches, and prunes. It is also used as an artificial sweetener in many dietetic foods and sugarfree candies and gums. Starch Most starches, including potatoes, corn, pasta, and wheat, produce gas as they are broken down in the large intestine. Rice is the only starch that does not cause gas. Fiber Many foods contain soluble and insoluble fiber. Soluble fiber dissolves easily in water and takes on a soft, gel-like texture in the intestines, which helps the body handle fats, cholesterol, and carbohydrates. Soluble fiber plays a role in helping to lower blood cholesterol levels, one of the main risk factors for the development of cardiovascular disease. Found in oat bran, beans, peas, and most fruits, soluble fiber is not broken down until it reaches the large intestine, where digestion causes gas. Insoluble fiber, on the other hand, generally thought of as “roughage,” passes quickly and essentially unchanged through the intestines, producing little gas. Wheat bran and some vegetables contain this kind of fiber. continued on page 50

NUTRITION WHY HEALTHY FOODS MAKE US BLOATED AND GASSY

49


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Specific to legumes, the primary compounds causing gas are oligosaccharides, which are made up of three to five sugar molecules linked together in such a way that the body cannot digest or absorb them. Because these oligosaccharides cannot be absorbed, they pass into the intestines where bacteria break them down; the bacteria then produces gas. Properly cooking or sprouting legumes can significantly reduce the amount of oligosaccharides (and gas). What can you do about gas? The Mayo Clinic suggests over-the-counter products that contain simethicone, charcoal, or an enzyme that assists in breaking down beans and vegetables. Other tips include eating slowly, avoiding carbonated beverages, and chewing gum. Engaging in more physical activities such as walking can help with digestion too. In terms of nonprescription medicines, the Cleveland Clinic lists a variety of options currently available. Antacids, such as Mylanta and, Maalox, contain simethicone, a foaming agent that joins gas bubbles in the stomach so that gas is more easily belched away. However, these medicines have no effect on intestinal gas. The recommended dose is two to four tablespoons of the simethicone preparation taken 30 minutes to two hours after meals. Activated charcoal tablets may provide relief from gas in the colon. Studies have shown that intestinal gas is greatly reduced when these are taken before and after a meal. The usual dose is two to four tablets taken just before eating and one hour after meals.

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50

AUSTINFITMAGAZINE.COM NOVEMBER 2011

The enzyme lactase, which aids with lactose digestion, is available in liquid and tablet form without a prescription (Lactaid and Lactrase). Adding a few drops of liquid lactase to milk before drinking it or chewing lactase tablets just before eating helps digest foods that contain lactose. Also, lactose-reduced milk (Dairy Ease) and other products are available at many grocery stores. Beano, a newer over-the-counter digestive aid, contains the sugar-digesting enzyme that the body lacks to digest the sugar in beans and many vegetables. The enzyme comes in liquid form and tablets. Three to 10 drops of the liquid per serving are added to food just before eating to break down the gas-producing sugars. Beano has no effect on gas caused by lactose or fiber. It has been noted that most vegetables also contain fiber, which is gas productive in some people, but usually far less so than the alpha-linked sugars. “Many of the issues relating to gas are a combination of bowel flora, undigested food, and GI transit. Probiotics may help with altering bowel flora in a positive way,” said Dr. Mona Ridgeway, of Austin Gastroenterology, a graduate of Harvard College and Harvard Medical School who trained at Stanford. “It is a challenge to get people to eat healthy carbs,” Dr. Ridgeway said. “Exercise may also help GI transit and motility. And with time, many people do adjust to eating a healthy diet.” As for using a product like Beano to add the alpha glactosidase enzyme, Dr. Ridgeway said, “There’s no way to test whether it will help, but it’s not going to hurt you.” afm


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Nutrition #beans

You Don’t Know Beans

L

egumes are among the world’s most perfect foods, according to Joel Fuhrman, M.D., a board-certified family physician who specializes in preventing and reversing disease through nutritional and natural methods. In his book “Eat to Live,” Fuhrman says “[Beans or legumes] stabilize blood sugar, blunt your desire for sweets, and prevent mid-afternoon cravings. Beans are a dieter’s best friend…a powerhouse of superior nutrition. They reduce cholesterol and blood sugar. They have a high nutrient-per-calorie profile. They are ingested slowly, which has a stabilizing effect on your blood sugar and a resultant high satiety index.” The recommendation from experts like Fuhrman and the American Diabetes Association is to eat half to one cup of beans daily. Among the choices are chickpeas, black-eyed peas, black beans, cowpeas, green peas, lima beans, pinto beans, lentils, red kidney beans, soybeans, cannellini beans, and white beans. Beans are a lower-calorie, lower-priced source of protein than meat and have additional fiber. Beans naturally have low fat and low sodium. A recent study published by the University of Arizona said that pinto bean consumption reduces biomarkers for heart disease risk: “The role of functional foods in chronic disease risk reduction has been given increasing attention over the past 10 years by researchers. Media promotions have heightened consumer awareness about the cardiovascular benefits of some foods such as whole grains, nuts, fish, and flaxseed. While legumes or dry beans have yet to receive as much publicity, several recent reviews of the literature have highlighted their positive effects on improving serum lipid profiles in patients with coronary heart disease (CHD) or type 2 diabetes.” (You can read the full paper here: www.usdrybeans.com/wp-content/uploads/2011/06/Pintobean-consump-reduces-JACN-2007-Winham.pdf.) afm

Additional sources of nutritional information and recipes for beans can be found at: www.usdrybeans.com - In addition to recipes and health information, the site also presents “Bean Briefs,” which highlights news and research about beans and health. The United States Dry Bean Council (USDBC) is a private trade association in the United States that represents growers, shippers and end users of U.S. edible dry beans. The USDBC promotes the use, consumption, and marketing of edible dry beans worldwide. www.livestrong.com/video/1374-healthy-food-choices-beans - This video provides a clear overview of the nutritional benefits of beans. The Livestrong web site contains a wide variety of current articles on bean nutrition, as well as myriad other health, nutrition, and fitness topics.

52

AUSTINFITMAGAZINE.COM NOVEMBER 2011


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2011 Austin Fit Magazine Distance Challenge #AFMDC

@austinfit

AFMDC Leaderboard Here’s who’s leading the pack after the IBM Classic 10K

Deb Hilton, right, 0:44:06 Jay Shutter, 0:43:46

WOMEN’S AGE GROUP WINNERS

MEN’S AGE GROUP WINNERS

IBM UPTOWN CLASSIC 10K OVERALL LEADERS

Age Group

Name

Time

Age Group

Name

Time

15-20

Megan Andrews

1:19:47

15-20

Sutton Lindsley

1:09:17

Name

20-24

Courtney Reich

0:44:54

20-24

Rush Hemphil

0:37:11

25-30

Erica Stoltenberg

0:44:07

25-29

Chris White

0:39:54

Joseph McCellon 0:32:04

30-36

Ashley Butler

0:44:28

30-34

Joseph McCellon

0:32:04

35-39

Lisa Buckley

0:43:17

35-39

Scott Merritt

0:36:02

40-44

Angelica Kelley

0:44:46

40-44

Tony Orozco

0:36:01

45-49

Deb Hilton

0:44:06

45-49

Michael André Ford

0:38:00

50-54

Charlotte Brigham

0:49:09

50-54

Gordon Alexander

0:37:41

55-59

Cynthia Burton

0:52:57

55-59

John Potts

0:38:58

60-64

Barbara Fellman

0:47:40

60-64

Ed Blechschmidt

0:47:26

65-69

Carmen Long

1:34:16

65-69

Walt Tashnick

0:49:33

70-74

Judith Reader

1:04:53

70-74

Dick Wilkowski

0:48:34

75-79

Keith Mason

1:11:07

54

AUSTINFITMAGAZINE.COM NOVEMBER 2011

Lisa Buckley

IBM Time

0:43:17

*Due to publication deadlines, Run for the Water results will be reflected in the December issue of AFMDC Leaderboard


FIT FIT FIT

on The Races

5th 5th Street

on 5th 5th Street

The five races in the 2011-2012 Austin Fit Magazine Distance Challenge are listed here, with links to online registration and information. To participate in the Austin Fit Magazine Distance Challenge, you must register for each race individually and register for the Austin Fit Magazine Distance Challenge.

on 5th 5th Street

OPEN HOUSE

IBM Uptown Classic 10K – Oct. 2, 2011 Luke's Locker is proud to present the 2011 IBM Uptown Classic 10K. Through the years, the Uptown Classic has benefitted many local non-profits. The 2011 event will benefit the YMCA of Austin. The Uptown Classic is considered to be one of the fastest race courses in Austin and is the kickoff event for the Austin Fit Magazine Distance Challenge race series. For information and to register, visit www.uptownclassic.com.

Saturday, November 12th

COMPLETED!

Noon - 3pm Gables 5th Street Commons 1511 West 5th Street

Gazelle Foundation Run for the Water 10 Miler – Oct. 30, 2011 The Run for the Water 10-Miler, 5K, and Kids Presented By Keller Williams is produced by and benefits the Gazelle Foundation, a registered 501(c) (3) non-profit organization. Thanks to participation over the last four years we have been able to provide access to clean water for life to more than 8,000 citizens of Burundi, Africa, through the implementation of sustainable water systems. Whether you choose to walk, run, or donate, you’re helping to make a life-changing impact. For information and to register, visit www.gazellefoundation.com/runforthewater2011.

COMPLETED!

ARC Decker Challenge Half Marathon – Dec. 11, 2011 The first Decker Challenge race was organized by the Austin Runners Club 33 years ago. The challenging race of rolling hills, unpredictable weather, and beautiful running in the country around Decker Lake began because The University of Texas cross-country team trained on these roads. The actual race distance has varied over the years, but is now a 13.1 mile half-marathon course or a full marathon with 2 loops of the course (known as the Double Decker). This has always been, and remains, a true race “for runners, by runners.” For information and to register, visit www.austinrunners.org.

3M Half Marathon & Relay – Jan. 29, 2012 A perennial favorite with runners, the 3M Half Marathon & Relay is the capital city’s second-largest distance road racing event. Scheduled for Jan. 29, 2012, it is one of the fastest USATF-certified half marathon courses in the country. The event has been conducted annually since the early 1990s. 3M has sponsored and owned the event since 1995. For information and to register, visit www.3Mhalfmarathon.com.

LIVESTRONG Austin Marathon & Half Marathon – Feb. 19, 2012 The Austin Marathon started in 1992 and while the course has changed over the years, its place in the hearts of Austin runners hasn’t. Run as a large loop that starts and ends in downtown Austin, the course provides a scenic view of the Austin area. Participants include elite runners and novices, marathoners and half marathoners. This course has fast flats, challenging climbs, and quick down hills. Set aside Feb. 19, 2012, on your running schedule and join in the fun. For information and to register, visit www.youraustinmarathon.com. For information and to register for the Austin Fit Magazine Distance Challenge, visit www.austindistancechallenge.com AFM DISTANCE CHALLENGE RACE RESULTS

55

Join us for an afternoon of healthy living, showcasing the Gables 5th Street Commons fitminded businesses. There will be exclusive discounts at participating retailers as well as prizes and giveaways!

Beets Cafe Blo By Cindy Salon Dunn Bros Coffee Empower Yoga Freeman Clinic Hiatus Live Oak Pharmacy Mean Eyed Cat Propaganda Salon Subway Sushi Zushi The Bar Method


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Practical Nutrition Tips for Training and Racing by Patrick Evoe, professional triathlete

I

want to preface this article first by explaining that I’m not a nutritionist or registered dietitian. However, it’s been necessary for me to gain a practical working knowledge of nutrition as it relates to training and racing; the way I fuel my body can help or limit my performance. It never ceases to amaze me how the media overcomplicates this subject. While I have found there are definitely “do’s” and “don’ts” when it comes to fueling my body, it doesn’t have to be very complex. I want to do away with the mysteries of training and racing nutrition and present pragmatic tips from my experience as a professional triathlete. THE STRICT DIET FALLACY

The most frequent question I’m asked is “Do you have a very strict diet?” The answer is no, it’s nowhere near as regimented as most would believe. Media portraits have led to many false perceptions about athlete diets, from the ultra-disciplined athlete weighing every gram of food to Michael Phelps’ highly doubtful 12,000-calorie-per-day diet. The truth is that most healthy high-level endurance athletes I’ve encountered have a similar eating pattern; the majority tend to have a less-than-strict diet, choosing to eat generally clean and healthy foods most of the time. They won’t, however, shy away from occasionally enjoying their vices, whether it’s a burger with fries or ice cream. These athletes have an overall balanced diet to ensure they get enough of both macro- (protein, carbohydrates, fats) and micro(vitamins and minerals) nutrients. There is an advantage to this generally healthy approach versus strict calorie counting. Depriving yourself of your favorite foods is not enjoyable, and rigorous training and the lifestyle that goes with it is tough enough as it is. Athletes can have a sense of deprivation due to rigorous schedule restraints and, therefore, additional mental

stress. There’s no need to compound that by not allowing some leeway to enjoy food. This is not to say that athletes can eat lots of unhealthy food. They simply make it a lifestyle choice to eat a healthy diet and occasionally allow indulgences. THE SKINNY ATHLETE ILLUSION

The slim-physique image of many top-level professionals also contributes to the fallacy that all top-level endurance athletes pull out the scales before every meal. In reality, athletes know how to vary their nutrition and weight depending on the time of year and training/racing cycle while eating an overall healthy diet. This balancing act is done simply through portion control. The best athletes will not skimp on calories during the larger build cycles in their training because a fit body needs a lot of fuel. Cutting it too close on calories can lead an athlete to the edge of breakdown and burnout. When it comes time to hit race weight, portion control and a little discipline with treats, snacks, and sweets can usually get the athlete to her goal. Though it’s not nearly as precise a method as the media would have you believe, this approach ensures that athletes get to the starting line at their best FIT (X3) PRACTICAL NUTRITION TIPS

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weight while still enjoying eating in their day-to-day lives. What can the amateur athlete take from this? There’s no magic to losing a few pounds and getting to a lighter weight for race day. Simply look at your everyday diet in two parts: calories in from eating and calories out with training. The biggest mistake made by amateur athletes is that they immediately increase their caloric intake by too much: “I’m working out now, so I must pile my plate high.” Many people in marathon training, for example, have an additional goal of weight loss beyond completing the event. We burn roughly 1,000 calories per hour running, fewer cycling, and even fewer swimming. I remember reading a widely popular article during the 2008 Olympic games about Michael Phelps eating 10,000-12,000 calories every day and thinking, “This is the worst possible thing for the average person to read.” First, the reported number of calories seemed highly doubtful. To not gain weight on that diet, an athlete would have to run nearly 10 hours each day. Second, the article gave the impression that athletes-in-training need to binge in order to keep up their rigorous physical regime.

have to greatly increase caloric intake. Exercising portion control and simple food selection discipline will help you drop those extra pounds and get to your race weight. With these ideas in mind, here are some practical tips for successful training and racing: TRAINING NUTRITION

When we’re eating and hydrating properly, our bodies hold enough fluid and calories for about 90 minutes of intense exercise. Don’t worry about loading up on calories during your workout. A little sports drink or water is never a bad thing during a shorter session, but there’s no need to go overboard. If the session is longer than 90 minutes, then you need to start thinking about extra calories, such as gels, additional hydration, and perhaps some electrolyte pills in addition to your fluids. The type of exercise makes a difference in nutrition. During cycling, your body can take in more fuel without upsetting your GI system. If you’re a cyclist or a triathlete training for a longer event (half or full Ironman), start with 300 calories per hour as your intake goal on rides of more than three hours. If your stomach can take that without a problem, work your way towards 400 calories per hour. If your body can take that number, that’s great. You should then try some running off the bike at race pace utilizing your calorie plan. The goal is to get off the bike as fully fueled as possible without making your stomach upset on the run.

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This article on Phelps’ diet was the worst thing an average athlete could read to get an idea of how to eat for daily life, and it leads to the single biggest mistake I see: the post long-run binge. After a 10-20 mile long run, new marathoners are the first to load up on a 2,000-calorie breakfast of migas piled with cheese or stacks of pancakes dripping in butter and syrup. Yes, you need to replenish your body after longer and harder sessions, but this can be done with healthier options and without over-consumption. Many don’t realize that our normal diet has many more calories than we actually need, so upping activity level doesn’t necessarily mean we

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PHOTO BY MARCO PAKÖENINGRAT

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PROTEIN CONFUSION

Protein is essential directly after training and in your daily eating, but there is a lot of conflicting information about consuming protein during physical activity. Each sports nutrition company has a different take on the subject of protein during intense training sessions. The problem is that at higher intensities, especially during running, protein can lead to gastric bloating. It doesn’t happen to all people, but if it does happen to you, it can ruin your race. Because cycling is a little more forgiving on your body, protein consumption isn’t as much of an issue, and I’ve watched many athletes take protein-heavy drinks on the bike for longdistance triathlons because of something they read in a magazine or on the label of


Strength.

a canister of powder. The bike goes great, but when they get out on the run, they suffer from GI problems. Why risk this for your big race? Simplify your in-session nutrition down to fluids, carbohydrates, and electrolytes and skip the protein. SUGAR STOMACH

Another common cause of stomach issues during races is what I call “sugar stomach.” During intense exercise, the body can only process a certain level of sugar solution in your digestive system. In other words, if the fluids in your stomach are too sugary, they won’t digest properly and they’ll cause bloating, sloshing, nausea, and other types of GI distress. I won’t discuss specific levels and numbers here, but what you need to know as an athlete is that it’s important to moderate the ratio of sugar to water you consume during exercise. Many sports drinks, if mixed to their recommended concentrations, sit close to the ratio of sugar to water that your stomach can tolerate during tough exercise. If you start taking in gels, bars, and chews in addition, you most likely will be over your body’s limit, making yourself more susceptible to stomach problems. The solution is to make sure you’re also drinking water to dilute the sugar in your stomach; the more gels you take, the more plain water you need to drink. You still need to be on top of your electrolytes if you start drinking water, but it’s the best way to balance out the risk of getting stomach problems. PACING PROBLEMS

Another mistake people make in training is to assume their stomach reacts the same to nutrition at race pace as during training. I often hear athletes complain about having nutrition problems in a race that have never occurred during training. Athletes often practice their race nutrition on their longer training sessions (long bike or long run), where they usually hold less intense paces than they will in the race. Those athletes are also more apt to take breaks for fueling; this is a necessity in training, but it allows the body extra digestion time that’s absent in a race setting. These differences in intensity are just enough to hide issues with the athlete’s nutrition plan. It is difficult to conduct long training sessions at race pace to test nutrition. The best you can do is to

include race pace efforts during your longer sessions to determine how your body reacts to your nutrition plan. EVENT EATING

The old-school approach to carbo loading has athletes believing they should be pounding down plates of pasta in the days before an event. However, overloading on processed, carb-rich foods like pasta, pancakes, and breads can lead to bloating and GI problems. If an athlete has been training at a high level with the appropriate amount of eating, glycogen stores will automatically load up while he or she tapers for the event and continues to eat healthy portions. Glycogen, which is synthesized from sugars in your blood stream, is the sugar your muscles use to function. If you’re using less glycogen because tapering has you training less, then your body will top off its stores on its own from a healthy diet. This isn’t to say that you should shy away from carb-rich foods; just try to avoid mounding your plate with pasta every day before an event. ATHLETE FLEXIBILITY

One important note often overlooked among endurance athletes is to have flexibility in training and race nutrition. While it’s critical to have a nutrition plan going into a race, poor luck can result in having to improvise on the course. If you only train with one brand and one flavor of sports gel, what happens if you drop or lose your gels? If you only eat specific items in your pre-race meal, what happens when you can’t get that particular food? I’ve seen athletes come completely unhinged because something doesn’t go according to plan; an unexpected change can be just enough to send an already nervous athlete into a mental tailspin. It’s great to nail down what works the best for you, but don’t get married to only one plan. You need to be able to adapt. If you drop your gels, you need to pick up what’s on the course and be confident that your body will function the same. Try training with different brands and flavors of sports drinks and gels. Make sure you’re comfortable with different pre-race meals. Learn what works best for you, but explore in your training so you can adapt to racing nutrition on the fly. You never know what will go wrong. afm

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RUNNING YOUR FIRST HALF MARATHON?

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ost runners can make it through a 10K with a few cups of water and are at the finish line long before even beginning to think about food. But a half marathon changes the landscape. Facing 13.1 miles, most runners wonder, “Do I need to do something special so I don’t run out of energy out there?” For everyone in Austin taking on the Austin Fit Magazine Distance Challenge Series, now’s the time to consider new nutritional needs. Though it may not feel like it on the first few long runs, we humans were meant to move. Our bodies perform well on the fuel we create from a healthy diet and staying hydrated from day to day. Typically, we consume enough water and calories to put us through the 30-90 minutes of effort required to run a 10K. The average runner in the 55,000 field at the 2011 Atlanta Peachtree 10K finished in 1:17 (that’s a 12-minute mile, or 5 miles per hour). Compare that to the much smaller and faster group at the 2010 Uptown Classic here in Austin, where the

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average man finished in 53 minutes and the average woman in 1:02. Average times at the 2010 Run for the Water 10-miler were 1:24 for men and 1:39 for women. Clearly, as the distances get longer, so do finishing times, with average times for the 2010 Decker Half Marathon at 1:54 for men and 2:15 for women. That’s almost twice as long on the feet as that first fast, flat 10K. It’s the 1:30 mark that brings nutrition into play. Our bodies are designed to store approximately one-and-a-half to two hours’ worth of glycogen, the chemical our bodies derive from carbohydrates. Glycogen that is not immediately used as energy gets shuttled off to muscles and the liver, where it is stored for later use. If you have more glycogen than you can use or store, the leftovers become fat. While fat can be used as energy (primarily in long, slow exercise), your body still requires glycogen to actually fuel the process of turning that fat into energy. On the other hand, if you don’t have enough glycogen, your body can burn protein. This


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A 10K effort burns, on average, about 600-800 calories. is detrimental as protein makes up your muscles, bones, and tissues, and this energy-producing process stresses your kidneys. So it’s very important to supplement glycogen levels while you’re exercising over time periods exceeding your body’s glycogen stores. And that means fueling on the run before you tap out your stored energy. The type of fuel a runner takes in is very The International Association of Athletic Federations (IAAF) recommends that distance runners and race walkers take in 20-60 grams of carbohydrates per hour. What does that mean? They provide a sample chart of foods that fit the bill: • 400-500ml of sports drink (13.5 fluid ounces) • 250ml of flat soft drink (8.4 fluid ounces) • 1 packet of sports gel • a sports bar • 1 large or 2 small bananas • 1 thick slice of bread with jam/honey • 35-40g of candy (a little over 1 ounce)

personal; what works well for one runner may send another runner screaming to the port-a-potty. Because of those individualized responses and the fact that all sports gels are not the same, it’s very important to test different sources of fuel during practice runs. What separates one brand from another may be the type of sugars used, whether or not gels contain caffeine, and the amounts of other ingredients included. It’s always a good idea to see what items will be provided on the race course and start testing with these. The Austin Marathon (full and half) will provide Lemon Lime Gatorade every mile. The 3M Half Marathon will have sports beverages at miles 4, 8, and 12, though the type has not yet been an-

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nounced. Austin Runners Club puts on the Decker Half Marathon and, as a non-profit, relies completely on donations; therefore, aid station supplies will be announced when sponsors and budgets are confirmed. Sports drinks, like gels, vary widely in their makeup. It is not necessary to use sports drinks for shorter weekday runs; staying hydrated throughout the week will see you through those shorter workouts. In fact, sports drinks can be a hidden source of unneeded calories. Many runners are surprised that they don’t lose weight during training, and the culprit is usually eating too much (“I ran a bunch of miles, so I can eat what I want to”). Running burns roughly 100 calories per mile; each gram of carbohydrates consumed equals four calories of energy. A 10K effort burns, on average, about 600-800 calories. This isn’t a completely standard amount, as each person will use a slightly different amount of calories. To figure your approximate calorie burn per mile, multiply your weight by 0.73. This formula assumes a 12-minute mile, and your mile pace may vary (and may vary greatly depending on the run you’re doing). A faster pace will burn somewhat more calories, though more fit runners burn calories at a slower rate than untrained runners. Temperature, wind, and terrain also affect rate of calorie consumption because effort level changes. In all, it takes 3,500 calories to equal one pound, and that’s a lot of running. That 32-ounce bottle of Lemon-Lime Gatorade you picked up at the convenience store on the way home after a long run is actually 4 8-ounce servings, each with 50 calories and 14 grams of carbohydrates. Each gel you ate on your run is somewhere in the 100 calorie range, so it’s quite possible that calories you ingest during a long run equal the calories you burned. Since it’s important to keep your energy stores up and not deplete them in order to finish your long run strong, the place to look for excess calories or problems with weight loss is in your post run food. Making smart food choices will go a long way towards a achieving successful race results—and a great runner’s body. afm FIT (X3) RUNNING YOUR FIRST HALF MARATHON?

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n November 12, former Austin mayor Bruce Todd hosts the Please Be Kind to Cyclists gala event at Pure Austin (907 W. 5th Street) with music, entertainment, and a silent auction. The non-profit, dedicated to promoting safe cycling, has a host of programs designed to educate riders (and drivers) about bike safety and developing a healthier community. Funds raised from the gala will support their projects. Please Be Kind to Cyclists just launched the new Cyclist VIP program through The University of Texas in October; “VIP” stands for “Visible/ In the Moment /Predictable,” a mnemonic encouraging riders to wear visible clothing, use common sense to be aware of and deal with surroundings, and to follow the rules of the road while riding defensively. Cyclist VIP is implemented by UT’s Transportation Services and the Orange Bike Proj-

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ect, which provides students and the campus community with used bikes, tools, and shop space needed for repairs and bike building. It’s possible to check out a bike to use for the entire semester! Be Kind to Cyclists provides medical support and assistance, along with travel expenses, for cyclists who are victims of accidents. You can read about the organization and its founder, Alvaro Bastidas, a local cyclist who survived a horrific accident, at www.bekindtocyclists.com. Please Be Kind to Cyclists is the beneficiary of another fundraiser, called Safe Lanes. Safe Lanes, dedicated to promoting bicycle awareness and safety, is targeting a goal of raising $50,000 through donations. Safe Lanes wants to help Please Be Kind to Cyclists and another non-profit, Bike Texas, by using the funds to support their educational


! ion ite at Wh c Lo n w Be Ne o @ C So

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SCHEDULED MAINTENANCE SCHEDULED MAINTENANCE

and advocacy efforts. Bike Texas recently helped to put on the International Bike and Walk to School Day on October 5 in Austin. Students at Wooldridge Elementary School, one of six Austin-area targeted schools in 2011-2012, walked and rode to school from Principe de Paz Church located nearby. The event was one part of Austin’s branch of the Safe Routes to School national program. Every year, new schools are chosen to receive federal grant money to help students get safely to and from school, either on foot or by bike. Safe Lanes is the effort of Austinbased Bazaarvoice, Inc., which, along with Coca Cola, supports Please Be Kind to Cyclists. Coca Cola, Be Kind’s newest and largest supporter, will be presenting a check to Be Kind at the gala on November 12. The City of Austin is doing its share to encourage cycling and safe travel for residents. Along with promoting Safe Routes to School

the City of Austin is working to improve bike travel throughout town. "The City's bicycle program continues to improve the bicycle network around Austin, increasing the options for all levels of cyclists," says Annick Beaudet, who oversees the City's Bicycle Program in the Public Works Department. "We recently installed a separated bike path along the north side of Lake Austin Boulevard, and improved bike lanes on the south side. In addition, we're reconfiguring Cameron Road to include bike lanes on either side." For information on the Safe Routes to School program, see www.cityofaustin. org/health/saferoutes/default.htm, Austin’s iWALK iBIKE website, full of tips and suggestions for parents, schools, and kids. To see a map of bike routes around the city for commuting or exercise, www.ci.austin.tx.us/ publicworks/bicycle.htm. afm

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November 24

Operation Turkey Volunteers Deliver Thanksgiving dinners to the homeless and less fortunate people in Austin. Thanksgiving morning, 9 a.m.– noon. If you live near downtown or South Austin: Bikinis Sports Bar & Grill, 214 E. 6th St. 78701. If you live near central/North Austin: Bikinis Sports Bar & Grill, 6901 N. IH35, 78752 • operationturkey.com

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Fit on Fifth Wander through this merchant open house for fitness-related businesses located in the beautiful Gables 5th Street Commons. Noon-3 p.m. • Gables 5th Street Commons 1611 West Fifth Street, 78703

November 20

Empty Bowl Project The Austin Empty Bowl Project is an effort by Austin area potters to fight hunger. Always the Sunday before Thanksgiving, this annual family-friendly event invites you to select your favorite from thousands of locally crafted ceramic bowls, have it filled with gourmet soup and bread and listen to live music while enjoying your lunch. Sunday, 11 a.m. to 3 p.m. • Marchesa Hall & Theatre in Lincoln Village (across from Highland Mall) • austinemptybowl.org

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First Thursday Join merchants along South Congress Avenue for the monthly block party known as First Thursday. Most stores are open until 10 p.m., and there are often special sales along with free drinks and other specials from restaurants and merchants. South Congress Avenue from Barton Springs Road to Elizabeth Street firstthursday.info November 4-13

Wurstfest Annual festival that always starts the first Friday before November 1, celebrating German heritage in Texas with a variety of events including music, dancing, drinks, and brauts. Schedules and events vary by day. Wurstfest Grounds at Landa Park, New Braunfels • wurstfest.com

12636 Research Blvd 78759 (512)249-9201 www.mindbodyyogaaustin.com

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AUSTINFITMAGAZINE.COM NOVEMBER 2011

November 4-6

FunFunFunFest Three days of fun down at the shore. This independent music festival has become a must-see event for music lovers and music makers. 12:30 p.m.-10:30 p.m., all weekend Auditorium Shores • funfunfunfest.com November 5-6

Austin Celtic Festival Celebrating Celtic dance, music, and other facets of Celtic culture among multiple stages. Saturday and Sunday, 12 p.m.-7:30 p.m. • Fiesta Gardens on the shores of Lady Bird Lake • austincelticfestival.com November 12-20

East Austin Studio Tour The 10th annual East Austin Studio Tour is a unique way to see hundreds of artists of all kinds on a self-guided tour of studios and shops throughout the east side of town. For information about the tour and catalogue, see the website eastaustinstudiotour.com


THURSDAY, NOVEMBER 24, 2011

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November 5 Austin Free to Breathe 5K Fun Run/Walk

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November 24 21st Annual ThunderCloud Subs Turkey Trot

2201 Veterans Drive • freedomrun5k.eventbrite.com

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November 13 2011 Susan G. Komen Austin Race for the Cure

Bob Bullock Museum • komenaustin.org Kyle Kares Inaugural 5K Run

1302 Old Goforth Road, Kyle extrememulti-sport.com November 19 2nd Annual NEDA (National Eating Disorders Association) Walk

Mueller Lake Park neda.nationaleatingdisorders.org

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AUSTINFITMAGAZINE.COM NOVEMBER 2011

701 W. Riverside Drive thundercloud.com/index.php/trot Georgetown Turkey Trot

Downtown Georgetown rbsportsllc.com/turkey-trot

DECEMBER December 2 Lights of Love 5K

Mueller hanger, Austin • lightsoflove5k.org Jingle Bell 5K benefitting MADD

11410 Century Oaks Terrace jinglebellrunformadd.org December 3 Spicewood Vineyards Half Marathon and 10K Run

Saturday • Burnet County Road 409, Spicewood runintexas.com/spicewood-vineyards-marathon

Run Like the Wind 5K and 3, 6, 12, and 24-hour runs

6901 Bee Caves Road, 78735 schrodifund.org/RunLiketheWind


AustinFitMagazine.com/events

December 10 El Sendero Endurance Trail Race

December 18 Austin Reindeer Run 5K and Kids K

Jingle Bell 5K for St. Judes

JANUARY

Reveille Peak Ranch, Burnet • roguerunning.com Gruene Hall, New Braunfels athleteguild.com/node/233 Schlotzsky’s 7th Annual Jingle Bun Fun Run

Scott and White West Campus, 5701 Airport Road, Temple • templeparks.net December 11 Brown Santa 5K and Kids K

Travis County Exposition Center • brownsanta.org ARC Decker Challenge Half Marathon, Marathon (race #3 in the Austin Fit Magazine Distance Challenge Series)

Travis County Exposition Center austinrunners.org/decker November 24

January 7 Tejas Trails Bandera 100K, 50K, 25K (2012 USA Track and Field 100Km Trail National Championships)

Hill Country State Natural Area, Bandera, TX tejastrails.com/Bandera January 21 Austin Gorilla Run 5K

1st Street Bridge, downtown Austin austingorillarun.com January 29 3M Half Marathon (4th race in the Austin Fit Magazine Distance Challenge Series)

Stonelake Boulevard, Austin 3mhalfmarathon.com

December 17 Vern’s No Frills 5K (race #33)

THUNDERCLOUD SUBS TURKEY TROT

Camp Mabry • austinreindeerrun.com

Berry Springs Park and Preserve, Georgetown noexcusesrunning.com

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RIDES & RACES AROUND AUSTIN

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LIL’ LONGHORN 5K

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Hosted by The University of Texas Elementary School www.utelementary.org Date: Saturday, Nov. 19, 2011 Start Time: 9 am Pre-register by: Nov. 13, 2011

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BATTLING ROPE WAVES W/SIDE SHUTTLE *wave left & right – rest x 10sec x 3 Side oblique sit-up throw x 60sec Battling Rope pull/ push/wave x 2 sets

BATTLING ROPE EXERCISES: Push-pull x 30 Snake fight x 30 Squat jump w/ fan x 20 Squat jump w/fly x 20

Waves x 30 Alt waves x 60

BATTLING ROPE MEDLEY 40SEC GO / 20SEC REST: Waves w/lunge squat Waves w/PLJ’s Waves w/ice skaters Sumo squat jumping jacks Jumping jacks Waves x 3 to burpee Waves w/side shuttle Mule kicks x 40sec Alt mule kicks x 40sec Speed sit-up throws x 30sec Flicks x 30sec Flicks sitting on Med Ball x 30sec Locked ankle Med Ball circle x 10 to Sit-up throw x 60sec Overhead plyo ball drive x 60sec Leg pass to sit-up throw x 60sec

TABATA: Plank w/hip circles Plank w/cobra to downward dog Plank w/side leg kick Plank w/arm circles Plank w/adb & add pops Plank w/alt knee to elbow Squat jump w/log throw – across field Straight leg w/log throw – across field Hitch kick Walking knee ball drives Side shuttle w/MB incline pass Battling Rope chin-ups (pavilion) 20/10 x 2min Battling Rope double rope run Battling Rope double rope skip

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HOW IT WORKS In an endless search to find the best workouts in town, Monica Brant has agreed to be our “guinea pig” and take them on full force. Every month we feature a new trainer and a different set of workouts for our readers, while in the process trying to Kick Mo’s Butt! Check out Monica Online @ monicabrant.com & femcamp.net

S P I B E LT ™

by Monica Brant | photography by Brian Fitzsimmons

T

he last few months have been extremely tough. I have been traveling extensively and only home a few days at a time before heading out again, so making my workouts fit in has been essential. I am quite particular when I am traveling a lot to make sure my workouts are exactly what is necessary to keep my physique in the best place for my jobs. With that in mind, we shot this issue’s Kick Mo’s Butt feature during one of my home slots. I agreed to the schedule thinking it would mean foregoing one of my coveted workout times. Arriving at the location in Cedar Park, I was struck by how lovely the area was and already felt some excitement for the outdoor workout. Little did I know that Yancy Culp had quite an array of exercises for me to perform. As I walked up to meet Yancy, the first thing I noticed was the huge rope hanging from the beam. It was the biggest rope I’ve ever seen in a workout environment. “Is he going to have me do something with that?” I wondered. When we got down to the business of the workout, 95% of the workout was with the giant ropes. The one I had seen first was not all; he had more in another area. This was by far one of the hardest workouts I have done since we started the Kick Mo’s Butt series. Yancy has a selection of rope exercises I had never seen! It quickly became obvious

that he had no intention of allowing me to do much without the rope. And this rope weighed approximately 70-75 pounds. Since Yancy had done some research on me and my background, he knew I had been a track athlete and still enjoyed sprinting today. He tailored the workout to allow me a similar workout to the track—without being on the track. Let me tell you, it worked! Yancy is a very creative trainer who knows what it takes to get the job done. He was right at my side making sure I didn’t have to worry about counting. When a workout is that hard, counting gets tough! Not only did Yancy have rope exercises for me (the 70-75 pound ropes!), he threw in some core/ab exercises too. The workout lasted about 40-45 minutes and by the end of the time, my bootie (and entire body) was officially kicked. For those of you looking for this type of workout, you will find it with Yancy; I am positive he could modify it for beginners and to accommodate all fitness levels. I look forward to getting in another workout with Yancy and having my bootie handed to me once again! afm Special thanks to lululemon on 6th & Lamar for the very cute and comfortable outfit and to Hair Goddess (http://hairgoddess.net) for the great hair design! KICK MO’S BUTT

71

Paul Carrozza Founder RunTex

Keep It Simple.


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Muscle Movement of the Month #workout

Muscle Up Your Strategy for Kicking Off the Holiday Season

WATCH THE WORKOUT VIDEO ONLINE! www. AustinFitMagazine .com

by Diane Vives, MS | photography by Brian Fitzsimmons

T

he holidays are just around the corner and with them come many temptations to overindulge and under-exercise. The solution is to get more work done in less time through combination movements. As we develop a training strategy for the holidays, we want to focus on total-body conditioning and increasing our work output. Instead of isolating small movements or specific body building elements, look at combinations that will increase the amount of working muscle during each exercise. The increased intensity that accompanies

combo moves will boost energy expenditure and result in burning more calories over time – during both the workout session and recovery. Let’s build a progression that moves more muscle and allows us to safely progress to higher workloads. First, you’ll master lower-body movement and upper-body movements separately. Then put them together in a great, one-exercise combo that allows you to increase the total work done. This simple formula can be used to build your bank of total-body movements.

Your body will handle higher workloads and continue to increase its energy output as you increase strength endurance and overall conditioning. Incorporate this with an active lifestyle, and you can face the holidays with confidence in your effective training strategy. Don’t get carried away by the holiday spirit! Stick with your training strategy; you work hard for your lean, fit physique, so keep it that way.

1

Squat to Overhead Press This is a great way to start with combinations. The momentum of pressing up from the squat to initiate the press with the arms while progressively building up to pressing heavier weight will increase strength. • Start in a standing position with dumbbells at shoulders. • Sit back into the hips, keeping the back straight, until thighs are parallel with the ground. • Press through heels to return to standing as you extend knees and hips. • Finish by pressing dumbbells directly over the shoulders until arms are fully extended. • This should be done in a smooth, controlled motion.

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shot on location at Castle Hill Fitness

2

Dead Lift to Bent Over Row Incorporating a great pulling movement for the upper-body muscles will really challenge hip and torso strength. • Start in standing position with a dumbbell in each hand, arms hanging by your sides. • Hinge your torso forward at the hips while maintaining a flat back; allow the arms to follow naturally so dumbbells are now hanging below shoulders. • From this bottom position, perform a row by pulling dumbbells up, leading with the elbows. • Extend arms back down and press through heels to extend hips and return to upright position.

3

Lunge with Diagonal Chop The lunge is always great to increase workload, and this exercise adds an overhead-carry position and a chop to challenge upper body and torso strength. This shoulder-to-oppositehip action is great for athletes to improve throwing and overhead striking movements. • Start in standing position with the SandBell overhead. • Lunge forward, keeping torso upright and holding the weight overhead. • At the bottom of lunge, chop diagonally towards the outside of the forward leg. • Return to standing by pushing through the heel of forward leg and finish with SandBell overhead. afm

Diane Vives is the Director of Training and Education for Hyper Wear as well as an Advisory Member of the Under Armour Performance Training Council. She is an internationally recognized fitness expert and has appeared in several publications such as Women’s Health, Shape, and Musclea and Fitness for Her.

FITNESS MUSCLE MOVEMENT OF THE MONTH

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By the Numbers #bythenumbers

Nutrition Counts From calories to the ANDI (Aggregate Nutrient Density Index), managing your nutrition can require a lot of number crunching. In the course of putting this issue together, we came across some incredible numbers. Here they are.

11

1

Grams of protein in 100 calories broccoli

Amount of food your stomach can hold in liters (a little over 1 quart)

5 Grams of protein in 100 calories of sirloin steak

194 Mg of calcium in 100 calories of milk

51 Percentage of American diet from refined and processed foods

1,055 Mg of calcium in 100 calories of bok choy

120 Calories in 1 tablespoon of olive oil

350

75 Number of grams of cooked bok choy (about 3 ounces) typically eaten by Chinese women in Shanghai each day

Calories per pound in beans

2,000 Calories per pound in meat

70

21

Number of Americans who have diabetes in 2011

Maximum number of days in a row soldiers should eat MREs

57 million

80

Number of Americans who had pre-diabetes in 2008

Percent of American men ages 20 – 64 who eat fewer than five fruits and vegetables per day

79 million Number of Americans who have pre-diabetes in 2011

30 Percentage of adults in Texas who were obese in 2010

Percent of American women ages 20 – 59 who eat fewer than 5 fruits and vegetables per day

Percentage of adults in Travis County who were obese in 2010

51

95

Percentage of protein in one cup of cooked spinach

Dollars spent on an average grocery store visit in the US

15 Number of pounds of greens per day needed to meet a 1,200 calorie diet

26 million

23

141 Percent of grocery budget for a family of four in Harlingen, TX, that is covered by maximum food stamp allowance

974 USDA estimated cost to feed a family of four for one month in the US

1832 Date first food photograph was taken by Joseph Nicéphore Niépre

Sources: CDC: www.cdc.gov/obesity/data/trends.html; World Health Organization Global Infobase: https://apps.who.int/infobase/Indicators.aspx?ISO3=usa; Source: The New York Times Magazine 10/2/11, page 50; Eat to Live, Fuhrman, page 60; www.denvernaturopathic.com/toomuchbokchoy.htm; www.supermarketnews.com/Grocery_Center_Store_Brands/spending_less_0613/; www.cnpp.usda.gov

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November 2011 Issue  

An interview with John Mackey - CEO of Whole Foods

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