November 2012 - Nutrition Issue

The Nutrition Issue

Spice Up Your Health Indian Food Flavors that prevent and heal Diet Diatribes Can You Go Overboard?

Foraging for food at the Formula 1 Grand Prix

Willie Nelson Talks Food, Fuel, and, yes, Hemp

by Melanie P. Moore

November 2012

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Contents

November '12

@AustinFit

Almost 80, Willie Nelson is still fighting for farmers, biodiesel, and hemp 50

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28

32

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C o v e r a n d C o n t e n t s P h o t o s by B r i a n F i t z s i m m o n s

Spices—they're not just good tasting, they're good for you Athletes and eating disorders: How healthy is too healthy?

Orthorexia—when your diet dictates your life AFM takes a look at what's on your plate—and in your cup—for F1

November 2012 Contents

9

Contents

November '12

@AustinFit

Publisher/CEO Louis M. Earle eDITOR-in-Chief Melanie P. Moore Managing Editor Leah Fisher Nyfeler Art Director Weston Carls

Medical Tent Dr. Clement gives the details behind eyebrowrelated cosmetic procedures [page 42]

Recipe Fall Pumpkin Muffins are the perfect kid-friendly bake and neighbor-friendly gift [page 40]

The dangerous truth anabolic steroid users don’t know [page 44]

Healthy EntrÉe Contest The Mayor's Health and Fitness Council highlights healthy entrées [page 36]

Fit x Family Take your kids from couch potatoes to athletes in proper workout form [page 48] Kids bring a whole new discourse to dining [page 46] FIT AFter 40 Local Austin restaurants offer Thanksgiving takeout fit for the dinner table [page 64]

AFMDC Choose your ideal marathon hydration (or create your own) [page 74] Kick Mo’s Butt!

Monica gets lean with RedBlack Gym's Olympic lifting [page 96] Food & Drink Guide These local businesses will help you give thanks at the table [page 68]

FiTx3

Assistant Art Director Sarah Schneider VP, Sales & Marketing Alex Earle Director of Marketing & Communications Carrie Crowe Advertising Consultants Emily Nash, Amity Ponsetti Contributors Robert Baird, Keith Bell Ph.D., Monica Brant, Robert Clement, M.D., Desiree Ficker, Brian Fitzsimmons, Carson Hooks, B. Shiva Mayer, Dacia Perkins, Alexa Sparkman, Diane Vives, Anne L. Wilfong Operations Assistant Jessica O'Brien Editorial Interns Madie Leon, Matt Salmi Design Interns Paul Hathaway, Melissa Warren

Your gluten-free diet doesn’t have to lack in flavor (or fun) [page 78]

Advertising Inquiries ads@austinfitmagazine.com

Use fins to take your next jump in the pool to a new level [page 82] What your body needs before, during, and after your next ride [page 86] P h o t o by B r i a n F i t z s i m m o n s

Muscle Movement of the Month

Diane Vives takes it to the street with an urban workout

Professional runner Dacia Perkins kills bad eating habits, one meal at a time [page 88]

Every Issue

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66 Fit Finds 92 Events Calendar

austinfitmagazine.com November 2012

Submissions ideas@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings events@austinfitmagazine.com Subscriptions austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 p 512.407.8383 f 512.407.8393

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.

[page 98]

14 From the Publisher 22 Fit Focus

General Inquiries info@austinfitmagazine.com

94 Rides & Races 102 By the Numbers

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.

Please Recycle This Magazine

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Letter from the Publisher

An Iconic Day with Willie

by Lou Earle, Publisher | photo by Brian Fitzsimmons

W

e had always planned to feature Willie Nelson in one of our issues because he personally supports so many aspects of our mission at AFM, namely to help people be healthy and fit.

Surprised? You shouldn’t be.

At 79 “The Red Headed Stranger” is still touring all over the country to rave reviews. That is hard work and requires extraordinary endurance. Furthermore, Willie is “green” all over—organic food, bio-diesel fuel, supporting the small farmer—and he and his wife, Annie, walk the talk when it comes to health and fitness.

So it was a particular delight when Paul Carrozza called me back in September and asked, “When are you going to put Willie in Austin Fit?” I said “It’s in our editorial plan for 2013” and he came back with “How about this year?” After a quick review with our AFM team, serendipity struck as we realized that our November “Food Issue” would be perfect for one of “Occupy Food’s” strongest supporters and Austin’s own music icon. Two days later, just before he left for his Farm Aid gig in Hershey, PA, my team and I arrived on the movie set of the “the Red Headed Stranger” on Willie’s Ranch in Luck, Texas.

Even though this was not my first time to visit Willie in this venue, I have to say that I was again overwhelmed at the gracious welcome from Willie and Annie as we trooped through the double doors at the entrance to the saloon which serves as Willie’s World Headquarters. They greeted our team like we were family and thanked us for coming out to see them and spending part of our day with them. No fancy stuff or gate keepers, just two solid folks telling their story with passion and honesty. And what a story!

While we focused on Willie’s support of food initiatives and the plight of the small farmer in this country, we chatted like relatives about all aspects of healthy living in our country. The conversation was candid and casual and breathtakingly honest and direct. I won’t spoil the fun, since you can read it all in our feature article, but not only was the conversation enlightening, it was pleasant in a way that only comes from having a dialogue with really friendly

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people. At one point, I asked Willie what he did to stay fit and he calmly mentioned that he practiced kung fu and that he had received his second degree black belt in tae kwon do. Figuring this achievement must have been some time ago, I asked him, “When did you accomplish that?” With a smile and a twinkle in his eye, he softly replied, “I received it last week.” And with that, I watched incredulously as he erupted from a sitting position with a brisk kick over my head. How cool is that?

Sadly, our time with these two good folks ended all too soon and as we said our goodbyes, Willie turned to me as he has in the past when I have visited him and said, “Now you come on back and see us.” And you know, I know he really meant it. That’s just the kind of guy he is and that is a true icon.

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Letters to the Editor

C A Dear Austin Fit Magazine,

ongratulations

on your October issue!

It is excellent! —the content and the writing.

I have flipped through Austin Fit for years, and have never found much (or anything) I could relate to—even though I’m a runner, dancer, take kickboxing and step class, strength and weight training, etc. One exception has always been “The 10 Fittest Pets” —I love that! Mario Mendias’ story blew me away. Paul Carrozza introduced me to him a while back when I was in RunTex, and we had a great time! I had no idea of his story.

AMAZING! What a fine guy he is! You covered every detail of his struggle to success in a style which kept me reading until the last sentence. The same goes for Ella Hall’s story and Carson Hooks’ capturing the magic of Halloween. AND, the excellent article really addressing the question: how much water should you drink, and can you drink too much? The Muscle Movement of the Month—something the average fit person can do! Joe Prusaitis’ article about the Cactus Rose 100 miler—it’s good to read about ultra events, to remind ourselves what is possible. It gives one a spark of inspiration to do a little more.

So there you have it. It was a pleasure!

Yours truly, Beth Placek P.S. Everybody loves a shoe survey!

Exercise-Induced Hyponatremia

very well -written article by Shannon Mitchel "ExerciseInduced Hyponatremia" in your October issue.

I race in the Texas Water Safari and have myself suffered from an electrolyte imbalance during the race, but was able to remedy by pulling out of the race when I became confused and disoriented (not just from lack of sleep as is the norm for the race) and with electrolyte pills and food.

Thank you for shedding light on this serious issue. I hope that people recognize the symptoms if they ever get to that point.

Great Job! Cody Ackermann

CALL FOR EDITORIAL SUBMISSIONS: Transformation stories

Do you have a story of transformation? Has there been a time when you changed your life and, as a result, changed your body, your health, yourself? Tell us about it. What inspired you? What kept you going? What did people around you say before, during, and after your transformation? What has it meant to you?

We want to print the best stories from our readers. Please follow the General Submission Guidelines for your submission at www.austinfitmagazine.com/?p=6076 .

Send to editors@austinfitmagazine.com and put “My Story of Transformation” in the Subject line. Please include contact name, email, and phone number. Deadline is November 16.

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austinfitmagazine.com November 2012

Shouts from the Stands That’s right! Join the Austin Fit Magazine conversation. Please share your thoughts, ideas, compliments, and criticisms with us soon and often. We want to hear your voice in the crowd. Just send your “Letter to the Editor” via email to editors@austinfitmagazine.com.

Find your Fit Focus With this issue we launch the “Fit Focus,” a photograph that stuns you or spurs you on to greater heights.

You may see something on a row or a run—if you can capture it with your camera, we want you to wow us. The photograph should have landscape orientation, 300 dpi, CMYK color mode. Please include title, location, and photographer’s name and contact information; send to fitfocus@austinfitmagazine.com.

Photos accepted year-around.

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austinfitmagazine.com November 2012

F i t F o cu s

23

The Nutrition Issue

Spice Up Your Health and Fitness

by Birjis Adeni Rashed

Photography by Brian Fitzsimmons

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Y

ou work out regularly, exercise is your life ritual, and fitness is your personality trait! Being a fitness enthusiast has made you more conscious of your body and health, and you realize that total body fitness and whole body health is about balance, inside and outside.

Did you know that adding a little spice will keep your body and mind in healthy balance?

Fitness routines magnify your awareness of body, health, and lifestyle. You start to realize how your body responds to your way of life as a whole, be it overeating, stress from work, lack of sleep, exertion from strenuous exercise, inflammation or stiffness in bones and muscles, pain from physical injuries, fatigue and low energy, or even factors such as allergies from environmental exposure that can affect the very course of your life. Once you realize these effects, you can make positive changes and spice up to promote overall health. Nature is a true healer and certain spices and herbs will naturally prevent certain illnesses, fight infections, cure and cleanse your system with their antiseptic, antibiotic, anti-inflammatory, and antioxidant properties when part of your diet. With this in mind, let’s examine how you can add big flavor as well as gain health benefits by adding common Indian cooking spices such as cayenne, turmeric, cinnamon, ginger, and garlic into your daily menu.

Cayenne Pepper

C

ayenne peppers (also known as red chili peppers) are often linked with hot and spicy food. These strong flavored peppers have a lot of therapeutic cures—inside and out, and body and mind.

Next time you bite into a red chili pepper or eat spicy food, notice the increase in your body temperature. This rise in body temperature actually accelerates your metabolism, increases blood circulation, clears out fat and triglycerides, and enhances your cardiovascular performance while lowering blood pressure.

The capsaicin in peppers also helps release feel-good endorphins and boosts stamina and vigor in conjunction with reducing aches and pains, alleviating inflammation, and reducing the pain of arthritis.

Cayenne can be added to any recipe during cooking or when marinating with salt and pepper to gain from its healing benefits.

Cayenne or red chili powder dusted on a dark chocolate bar is known to be an aphrodisiac, too.

Cayenne Quick Facts: • Is known for being a systemic stimulant. Increases blood circulation, clears arteries of fat and triglycerides, and enhances cardiovascular performance while actually lowering blood pressure.

• Has an energizing effect on the body.

Helps overcome fatigue and restore stamina and vigor.

• Regulates glucose and insulin levels.

• Boosts metabolism, • Acts as a diuretic and helps in weight loss.

• Acts as an antiseptic in curing gastrointestinal and stomach infections.

• Is used to relieve aches and soreness.

• Helps fight prostate cancer and ulcers.

• Alleviates inflammation and reduces pain of arthritis. When externally applied, causes temporary pain on the skin but offers relief for joint pain.

• Releases endorphins, creates a state of well-being. Acts as a powerful stimulant and wards off

depression caused by physical and emotional trauma.

• Has diaphoretic properties, causing you to sweat, causing it to be used in detoxification. Helps in total body detox when consumed in the morning as tea made with cayenne, lemon juice, and honey.

Turmeric

T

urmeric is nature’s wonder spice. It’s not just a condiment and coloring agent but a medicine as well. Turmeric is known for its many therapeutic cures (anti-inflammatory, antibiotic, anti-oxidant, and hypoglycemic) and antiseptic properties.

Let’s say you are suffering from an inflamed knee joint. Adding a little turmeric to your stew or soup will help reduce inflammation, pain, swelling in external and internal injuries, and increase your rate of healing. As an added benefit, turmeric helps cure damage to muscles, bones, ligaments, and tendons after strenuous exercise.

Turmeric can be added in moderation to any recipe, during cooking or while mari-

Th e Nu t r i t i o n I s s u e

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The Nutrition Issue

nating, to gain from its healing benefits. If high protein food is part of your diet, turmeric can aid in digestion of protein, promote metabolism in the body, and act as carminative (expels gas) and stomachic (tonic for belly ache) in the treatment of digestive disorders.

Turmeric is also widely known for its decongestant and expectorant properties. Drinking warm milk with one-half teaspoon of turmeric is good for curing colds, coughs, and other bronchial ailments, especially during allergy seasons. Turmeric capsules are also available in the pharmacies if you find it difficult to adopt this spice in your cooking.

Turmeric Quick Facts: • Helps reduce arthritis and stiffness of bones.

• Protects the liver from toxins and cholesterol.

Lowers blood sugars and blood cholesterol.

• Promotes proper metabolism in the body, correcting both excesses and deficiencies. Aids in Birjis Rashed uses a wide variety of spices for flavor and protein digestion. Helps health benefits. remove adipose tissue and cuts cellulite from the • Acts as an expectorant and deconbody. Cleans toxins, eliminates water gestant for irritating coughs, colds, retention, tones the body, and helps bronchitis, asthma, and tuberculosis. in reducing body weight!

• Helps stop bleeding and acts as an • Purifies, stimulates, and builds blood antiseptic when applied externally to and is therefore beneficial for blood bruises and cuts. disorders and anemia.

• Used as a carminative and stomachic Cinnamon in the treatment of digestive disorders his sweet tasting, aromatic spice has a such as flatulence, bloating, diarrhea lot of utilitarian benefits besides flavor. caused by eating a lot of high-fiber Cinnamon is said to contain some antibactefoods, high protein, and health foods. rial, antifungal, antioxidant, and astringent • May prevent metastases from occurproperties. It’s also a good source of mangaring in many different forms of cancer nese, fiber, iron, and calcium. (is being evaluated for its anti-carcinoDid you ever ponder why a cup of coffee genic properties). or tea with cinnamon perks you up? Well, • Reduces plaque deposits in brain, cinnamon is believed to improve energy, hence reducing progression of Alvitality, and circulation as well as decrease zheimer’s.

(Continued on page 60)

T

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Recipe

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Spicy Shrimp Curry

This dish is a spicy curry cooked with shrimp in an onion and tomato base that uses the healthiest of spices. Spicy Shrimp Curry has a soup-like consistency and can be eaten with rice or French bread.

What You Need 2 tablespoons oil 1 teaspoon ginger paste 1 teaspoon garlic paste 1 large onion, finely chopped 2 whole cloves 2 cardamom pods 1 stick cinnamon 3 large tomatoes, finely chopped 1 ½ teaspoon red pepper powder 1 teaspoon salt (or to taste) ½ teaspoon turmeric 1 pound medium-sized shrimp, peeled and deveined 1 jalapeño/green chili, slit and seeded 2 tablespoons cilantro, chopped

How You Make It 1. Heat the oil in a non-stick or heavybase skillet.

2. When the oil is warm, add the ginger and garlic pastes. An aroma will emanate from the fresh ginger and garlic when sautéed.

3. Add the chopped onion and drop in some of the garam masala ingredients (cloves, cardamom, and cinnamon); these, too, emanate a pleasant aroma.

4. When the onion starts to get translucent, add the tomatoes. Sauté the mixture over a low flame for some time.

5. Add the remaining spices (red pepper powder, turmeric, and salt) and sauté further. The curry base is now ready.

6. If you have bought peeled and deveined cooked shrimp from your grocery store, you may add it to the tomato and onion base at this point.

If you bought fresh shrimp from your favorite seafood center, you will need to peel off the shell and devein the shrimp first, followed by prepping before adding the shrimp to the curry.

To prep the fresh peeled and deveined shrimp, lightly sauté it in a separate pan with dash of salt, turmeric, and red pepper. No oil or water needs to be added to this pan; this prepping makes any fishy smell in the shrimp go away while the water gets absorbed.

7. Cook the shrimp and curry base mixture over a low flame for about 10-15 minutes. Add the green chili or jalapeño and cilantro and let cook for some more time until a somewhat souplike consistency forms (if your curry doesn’t have this consistency, you may add ½ cup water for right consistency).

Make sure not to overcook the shrimp, or they get a little chewy.

8. Garnish this with more cilantro and serve with your choice of jasmine-flavored white rice, basmati rice, or fresh French bread.

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The Nutrition Issue

Taking Food from Fuel to Obsession

by Jess Kolko R.D., L.D.

A

thletes, from the fitness-focused weekend warrior to the racing professional, can all benefit from a mindful and attentive approach to what they eat. Training, while very important, is only one part in the fitness and performance equation, while daily nutrition is a significant contributor to an overall healthy lifestyle. Athletes, therefore, tend to take food seriously. Many shop at health food stores, carefully plan weekly menus, and make big batches of this and that on Sunday in order to have nutrient-dense lunches during the workweek. Some non-athletes might look askance at all of the attention and focus

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given to what those in training eat. However, ask any workout buddies and they will knowingly give a head nod when discussion turns to the empty spot on the store shelf where a favorite recovery drink, snack bar, or gel was out of stock.

Not only do fitness-focused folks work on their daily nutrition at home, they also tend to think about how meals out at restaurants are going to contribute to training. Pushing the bread basket aside or steering clear of the chips and queso in the thick of training takes some resolve, and choosing more healthful entrĂŠes can be tough at times when paring down to race weight. What most athletes also

know is that the occasional indulgence of smothered enchiladas, onion rings, or ice cream isn’t going to derail an overall healthy diet or fitness routine. But what happens when an athlete starts rejecting offers to socialize with friends over food because the food isn’t healthy enough for training standards? What happens when that competitor loses sight of the fact that eating once slice of pizza with the team does not jeopardize performance in an event that is over a month away?

In 1996, Steven Bratman, M.D., began to write about his personal struggle with an eating behavior that he described as “extreme diet purity” while he was living, working, and cooking on an organic farm. In his original 1997 essay, he came up with a name for this “unhealthy obsession with healthy eating”—orthorexia nervosa. While orthorexia nervosa is not a diagnosable eating disorder per se, it can be considered a disordered eating behavior or an irregular eating pattern that can have significant health consequences, both mentally and physically.

This addiction to consuming only the healthiest foods can share some characteristics of obsessivecompulsive disorder but is not necessarily OCD. When food begins to control life, when an eater thinks about little else than the next meal, and when an individual begins to scoff at friends and strangers for the foods they eat (all the while glowing inside because of his or her own perfect adherence to self-selected food rules), this behavior crosses the line from healthy to harmful.

Maintaining a healthy balance in the training diet is critical. It’s important for athletes to be able to distinguish a mindfully focused goal for an upcoming event or general weight maintenance from an obsession that changes interactions with friends, family, and coworkers. Don’t get me wrong; as an athlete and healthy eater, I believe in packing my lunch, making healthy entrée choices when eating out, and loading my diet full of fruits, vegetables, and whole grains. However, I don’t berate myself for the occasional dark chocolate after dinner or choice of fries over a side salad.

While it’s surprising, it’s unfortunately true that there really is such a thing as being too healthy in food choices. I asked Adrien Paczosa, a registered and licensed dietitian with years of experience in disordered eating, to help me explain. Where exactly is the tipping point, where eating healthy becomes unhealthy?

Paczosa offered this insight: “When being careful about what you eat slips to a disorder is when the motivation behind the food choices become skewed or when the rigidity of choices becomes too limited, thus hindering one’s life. For example, choosing to purchase food based on the way it is grown and treated would be appropriate, but when this view begins to bleed into limiting your choices to the point of never eating out…or traveling with your own cooler to a friend’s dinner party could be a warning sign…one may want to step back and see how their eating and relationship with food is affecting their quality of life.”

I remember a friend of mine from my early teens who struggled with this very notion. The list of foods she “allowed” herself to eat was so limited that it affected her social life and even began to cause some health and medical problems. This was in the era when fat-free eating was popular. My friend took this notion to the extreme, basically cutting all of the fat out of her diet. She did this long enough to develop issues with her hair, skin, and nails as well as amenorrhea—a major sign that something was wrong with her body. Even though she knew that adding fat back into her diet was the best choice for her health, it was difficult for her—that rigid rule enforcement was her addiction. And it’s this unhealthy obsession with an otherwise healthy behavior that Dr. Bratman equates to “exercise addiction, or workaholism.” Few would deny that going to work to earn a living and getting an hour of exercise a day are perfectly acceptable behaviors, but an addiction to either can cause major upset in all aspects of a person’s life.

Dr. Bratman described the progression of orthorexia in his 1997 essay: “…orthorexia eventually reaches a point where the sufferer spends most of his time planning, purchasing and eating meals. The ortheorexic’s inner life becomes dominated by efforts to resist temptations, self-condemnation for lapses, self-praise for success at complying with the self-chosen regime, and feelings of superiority over others less pure in their dietary habits. It is this transference of all life’s value into the act of eating which makes orthorexia a true disorder.”

This behavior can also be a detriment to training and exercise.

Generally, the human body has the capacity to store about 2,000 carbohydrate fuel calories. This carbohydrate storage is called glycogen and, to put it lightly, it doesn’t last all that long during extended bouts of aerobic exercise. Depending on your pace, training, and endurance, this readily available fuel can last up to a couple of hours. After we deplete our bodies of this previously stored fuel, we need to start consuming calories in order to keep exercising. This is why athletes suck down sports drinks and eat beans, chews, and our favorite gels to make it through long sessions. While it would be nearly impossible to match every calorie burned, most try to take in enough calories to keep muscles firing and brains fueled. If blood sugar levels can be maintained with enough fuel intake, exercise can continue; if not, we hit the dreaded wall and bonk.

The occasional bonk is an okay thing but struggling on every run, ride, swim, or climb makes Jack a dull boy.

The act of training without replenishing is called “training low,” i.e. training with a low intake of carbohydrates, thus using stored glycogen and “teaching” the body to burn different fuel. There is much controversy around this concept, and I am not here to argue for or against it. I’d like to use this practice to illustrate a point.

Say you decide that you are going to use the “train low” concept. However, your reasoning is not to teach your body to

Traveling with your own cooler to a friend’s dinner party could be a warning sign.

There really is such a thing as being too healthy in food choices.

Th e Nu t r i t i o n I s s u e

29

The Nutrition Issue

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use different fuel but rather to make sure to maximize weight loss and (you think) good health. Okay, great—but let’s add to that that you have also been restricting your calories and displaying orthorexic behavior on a day-to-day basis outside of training. Due to these daily calorie restrictions, your body is not filling up its glycogen gas tank. Yet you continue to have long bouts of training. At first, shorter workouts seem to be fine but, as time goes on, you find you are hitting up the office coffee pot more and more in the afternoon.

The longer weekend sessions are not going well at all. You bonk on every one—no matter if it’s a ten or 18 miler— and you can’t figure out why. You think that perhaps you need to cut more weight to improve your fitness, so you begin to restrict more. This is where things can become a dangerous and vicious cycle. To carry this example to an extreme, blacking out on a long run and needing to be rescued from the trail is not making you healthier.

In the thick of training for my third Ironman, I was doing a solo century ride out to Andice on a day where temperatures were slated to reach over 100 degrees— yeah, 100 miles plus 100 degrees! I knew I needed proper fuel and hydration but achieving that, friend, is easier said than done. Both of my bike bottles containing the majority of my calories were HOT less than an hour into my ride. While I stopped several times to get water and ice, I knew I was not taking in nearly enough calories to be out on the bike for six hours.

Eventually I made it to Andice, shakily got off my bike, and walked into the general store, my legs literally wobbling as I went.

Thanks to all of my schooling, I knew what I needed to do in order to make it the 50 miles back home. I needed food fast and not just any food—I needed fast-absorbing carbohydrates. I’m not proud of what happened next (well, actually, I am, sort

of). I reached for a candy bar and a big bottle of sports drink, consuming both in record time. Why am I proud of myself for consuming what I would normally consider junk? For exactly that—I considered it junk but knew if I didn’t get the calories in, I wasn’t going to make it home. On any normal day, I have created a “rule” that I don’t eat candy bars and I would not have chosen one. When push came to shove, I was able to break that rule by being able to understand that the need for fast calories (and a way home) trumps any of my self-imposed rules.

This thinking is an important part of a balanced training diet, and I would have caused major damage had I not broken my own “rule.” Unfortunately, I know plenty of training buddies who would not have made the same decision.

You may scoff at the notion of orthorexia in a nation that is overwhelmed with an obesity epidemic. The obesity epidemic has been and will continue to be a major focus of our nation’s health, health care system, and economy for the foreseeable future.

The problem of obesity has taken over the media and our minds. While it is much more common to be overweight or obese than it is to eat too healthfully or be too thin, we who are living in fitness-focused Austin need to be aware that an obsession with healthy eating can be cause for concern. To quote Sir Francis Bacon, “Knowledge is power.” And knowing what to look for before orthorexia becomes a major health issue is as important as fighting obesity.

How can we as athletes fight orthorexia?

Keep an eye out for your training partners.

For most of us, our training partners started out as or have become good friends. We train, whether together or alone, to stay in shape and perform at our peak. If you notice your training buddy (or any other friend or family member) struggling with self-imposed food rules and having regular

You may scoff at the notion of orthorexia in a nation that is overwhelmed with an obesity epidemic.

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(Continued on page 59)

The Nutrition Issue

What Happens When Food Rules Your World?

by Anne Wilfong, R.D., L.D.

A

mericans are bombarded daily with messages about our diet, health, and exercise. We receive a constant stream of chatter from the media idolizing a lean and fit body, recommendations to eschew all processed food, or to try the latest and greatest diet. Food is often portrayed as “good” or “bad” and, more often than not, we feel we need to make excuses for why we are eating “bad” food. It usually sounds like “Oh, I ate ‘good’ all day yesterday” or “Tomorrow, I will start my clean eating.” We are told that, by eating the so-called perfect diet, we will be healthier, sleep better, have more energy, be less grumpy, and so on. Who wouldn’t want these things? There is nothing wrong with improving your nutrition for better health, disease protection, or to reach a healthy body weight; however, a line is drawn when nutrition becomes an obsession. In our culture of more, faster, and better, nutrition information can quickly go from guiding principles to a strict diet with no room for error. Nutrition information is meant to guide you, not scare or leave you feeling guilty. It is nutrition over time—not necessarily one meal—that makes

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or breaks a healthy diet. While there are general guidelines for a healthy diet, an individual’s exercise, health status, and genetic risk for certain diseases may tweak those general guidelines somewhat.

For example: someone with high cholesterol may choose to focus on eating a higher amount of soluble fiber based on studies showing that soluble fiber may decrease cholesterol, while a marathon runner may choose to eat a diet higher in sodium before and after a long training run to replace sodium lost through sweat. Using the general guidelines and adapting them for you specifically is a good start to achieving a balanced diet. Eating a healthy diet is important, and I am not proposing you stop doing so; however, if your diet is causing you to avoid social situations, restrict entire food groups, or filling you with guilt and shame after eating certain foods, you may be missing out on a balanced diet.

Obsession with the Quality of Food

I

n the past decade, there has been an increased focus on the quality of the food people eat. Organic food, less processed foods,

and local foods are more widely available. This allows people who have personal reasons for choosing those foods the option to do so.

Unfortunately, this desire to be healthy can sometimes grow into an obsession with the quality of the food eaten. Orthorexia, the obsession with quality of food, is not an official eating disorder, but a term described in 1997 by Steven Bratman, M.D., author of the book Health Food Junkies. People struggling with orthorexia have the best intentions when they begin eating a healthy diet, but the quality of the food and/or the ingredients in the food become increasingly important and, ultimately, an obsession. This obsession with the quality of food starts dictating what can and cannot be eaten and eating intuitively (eating based on hunger and fullness) is disregarded. This restrictive eating pattern helps the person feel in control and, to a certain degree, reduces anxiety—that is, until restraint is broken and a “bad” or “unsafe” food is eaten. Then, backlash begins. There is guilt and perhaps shame associated with the broken diet and rules, causing the individual to try even harder the next time with even more determination and thus the cycle continues, with each cycle becoming increasingly restrictive.

Dr. Bratman noted “most must resort to an iron self-discipline bolstered by a hefty sense of superiority over those who eat junk food. Over time, what they eat, how much and the consequences of dietary indiscretion come to occupy a greater and great proportion of the orthorexic’s day.”

When someone in my private practice expresses concern about their behavior around food, I often ask them how much time they spend thinking about food each day. Answers vary, but one statement is always consistent: the patient realizes his or her thoughts of food are obsessive and leave little time else to enjoy other aspects of life. Consider this example: an individual may initially want to start eating healthy and reduce the amount of pesticides and processed foods eaten. He starts off in a healthy manner, buying organic or local foods when possible and cooking at home more often. Soon, he is only buying organic foods (even if the budget doesn’t allow for the extra expense) and only cooking at home, refusing to dine out or eat at others’ houses because he cannot be assured the food is organic.

The individual may even bring his own food to family holiday gathering because of concern about the quality of the food. Also, the person thinks about food for a large part of the day, thoughts such as where he will get organic food, how to pay for it, when he will get to eat again, and how to avoid foods that are non-organic without offending anyone. Soon, even the amount of food this person eats suffers; he has so greatly limited his diet that the options allowed are simply unbalanced.

Quantity Of Food

P

eople can become as equally obsessed with the quantity of the food they are eating as the quality. Most people are familiar with anorexia and bulimia, the first being marked by self-starvation and extreme weight loss and the latter by a pattern of binge eating followed by a purging method such as vomiting, laxative abuse, or over-exercising. In general, the ultimate goal with anorexia and bulimia is weight loss and thus a restrictive diet is

adopted, one usually eliminating or drastically reducing a particular item (such as carbohydrates, fat, or “white food”). When the primary goal of weight loss causes the person to avoid social situations, to constantly think about food, or to restrict choices so much she cannot eat anywhere but home, there’s a problem. Some may start a diet because of a desire to lose a few pounds and may begin by cutting out carbohydrates. Within a few days or weeks, there are inevitable cravings for the food that has been deemed “bad” or off limits. What happens when someone tells you not to eat something? It’s all you inevitably think about and then crave.

If someone says I can’t eat bread, trust me—I am going to be dreaming about bread. This restriction generally leads to eventually eating this “bad” food or sometimes even commencing on a binge of “bad” food. Immediately following this consumption of “bad” food is a feeling of loss of control, shame and guilt, and (sometimes) weight gain. In the end, these feelings and weight gain cause a desire to lose even more weight and regain a sense of control, so ultimately the individual ends up starting her diet again with even more restraint and control. This cycle continues over and over with the dieter continually restricting the amount and type of food eaten all while losing weight.

I frequently see individuals in my private practice who may not

The National Eating Disorder Association has identified the following signs that may indicate you or a loved one is struggling with orthorexia nervosa: 1. Do you wish that occasionally you could just eat and not worry about food quality?

2. Do you ever wish you could spend less time on food and more time on living and loving?

3. Does it sound beyond your ability to eat a meal prepared

with love by someone else—one single meal—and not try to control what is served?

4. Are you constantly looking for ways foods are unhealthy for you?

5. Do love, joy, play, and creativity take a backseat to having the perfect diet?

6. Do you feel guilt or self-loathing when you stray from your diet?

7. Do you feel in control when you eat the correct diet?

8. Have you positioned yourself on a nutritional pedestal and

wondered how others could possibly eat the food they eat?

According to the NEDA, the more “yes” responses you have, the more the likelihood that you are suffering from orthorexia.

Th e Nu t r i t i o n I s s u e

33

The Nutrition Issue

suffer from the diagnostic form of anorexia or bulimia but who toe the line with disordered eating. For example: an individual may start a diet because he is training for a big race and has heard that losing five or ten pounds can shave minutes off his race time. In all good intentions, he sticks to his diet for weeks, maybe longer, and does lose weight; however, performance also starts to suffer from lack of food, usually carbohydrates, and his mental health begins to suffer as well. This patient will come to see me because he can’t quite understand what is going on and why he spends such a large part of the day thinking about food.

He doesn’t want to eat with friends who aren’t following a strict diet like he is and every time someone compliments him on his weight loss, the dieter vows to try even harder and stick to the diet no matter what.

A lot of the time, this person is at the lowest healthy body weight for that height so, to most other people, he seems to be doing all right. Unfortunately, the stress of following this diet has caused the individual to suffer both mentally and physically, and he knows no way out of this vicious circle.

If he quits following the diet, the inevitable will happen; he’ll gain weight and, thus, have “failed.”

style of eating was coined “intuitive eating”

by Evelyn Tribole, M.S., R.D., and Elyse Reich, M.S., R.D., F.A.D.A., C.E.D.R.D, as a way to jump off the dieting bandwagon, whether it is an unhealthy obsession with quality or quantity of food. Their book, Intuitive Eating: a Revolutionary Program that Works, outlines the principles for intuitive eating and I highly recommend it to those who want to change their relationship with food. If you are concerned about your own eating and have questions about whether or not it has become an obsession, a registered dietitian can help you decide and guide you in dietary changes as needed. afm

The stress of following this diet has caused the individual to suffer both mentally and physically.

What to Do

F

or a moment, picture yourself enjoying food without judging it as “good” or “bad.” See yourself eating this food without feelings of guilt or worry, using hunger and fullness cues to guide you as to when you start and stop eating. This is what intuitive eating feels like. Does that describe how you eat?

A balanced diet with food choices based on how food makes you feel and eating based on hunger and fullness, without classifying foods as “good” and “bad,” can lead to a healthy body weight as well as improve your overall relationship with food. This

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Health Food Junkies: Orthorexia Nervosa: Overcoming the Obsession with Healthful Eating by Steven Bratman, M.D., with David Knight (256 pages) Published in 2001, this was the first book to identify orthorexia nervosa. It contains practical and detailed information on coping with and overcoming this disorder.

To read Dr. Bratman’s original essay on orthorexia nervosa (first published in the 1977 issue of Yoga Journal), go to www.beyondveg.com/bratman-s/hfj/hfjunkie-1a.shtml

Intuitive Eating: A Revolutionary Program That Works by Evelyn Tribole, M.S., R.D., and Elyse Resch, M.S., R.D.,F.A.D.A, C.E.D.R.D. (368 pages) Two nutritionists got together in 1995 and wrote this guide; Intuitive Eating is now in its third printing. The book outlines ten principles that are designed to help people reshape their eating habits and practices.

To read more information about intuitive eating as well as other materials

by Tribole and Resch, go to www.intuitiveeating.org

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The Nutrition Issue

Best in Show

Settle Your Score with the Diet Gods Healthy Dining Without the Sacrifice

by Jennifer L. Conroy, Dr.P.H., M.P.H.

W

e’ve all done the routine. You’re trying to eat healthier, but your friend wants to go out for lunch. So you pick your favorite Tex-Mex, Italian, or American restaurant. Determined to choose something healthy, you walk in the door. But when you look at the menu, healthy means sacrifice. Suddenly all resolve goes out the window, and you cave. Once again you fudge your way through the meal, making silent promises to the diet gods that you’ll get back on yours tomorrow.

Now, help is here. Based on the inaugural Taste of Health: Austin Chef Showdown, the Mayor’s Health and Fitness Council has compiled a menu of the 15 best-tasting healthy entrees in town.

Selected through public voting and taste tests, these entrees obey all

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the rules without sacrificing any of the flavor. Half the plate is veggies, lean proteins, and whole grains, accented by a savory yet safe amount of salt. With no trans-fats, fake foods, or added sugars, you can indulge daily, smile often, and get right with your chosen deity (or should it be diet-y!?).

Does Austin really have a free food festival that’s open to the public? You bet! To taste for yourself and judge next year’s Taste of Health: Austin Chef Showdown, or enter your favorite restaurant entrée in the contest, or just tell us what you think, follow us online at www.austinchefshowdown.com or like us on Facebook at Austin Mayor’s Health and Fitness Council. To locate the nearest tasty, healthy entrée submission in your area, use our search engine at www.austinchefshowdown.com/restaurants.

real yoga • real people • real change

THE 2012 BEST-TASTING HEALTHY FOOD IN AUSTIN Best in Show: Nacho Cheese Veggie Meat Tacos by Beets Café, 1611 W. 5th Street Suite 165, Austin, TX 78703

Southern Food Winner: RawBella Platter at Hoover’s, 2002 Manor Road, Austin, TX 78722

North Hills Center

Tex-Mex Winner: Cordoba Chalupa at Bufalo Bob’s Chalupa

10710 Research Blvd #326 Austin TX

Wagon, 603 W. Live Oak Street, Austin, TX 78704

Kids’ Food Winner: Meatball Veggie Pasta at Pflugerville I.S.D., 1401 W. Pecan Street, Pflugerville, TX 78660

Fast Food Winner: Vegetarian Cracker-thin Pizza at Papa Murphy’s Take-n-Bake, 2303 Ranch Road 620 South, Lakeway, TX 78734

“Other” Winner: Asian Seared Tuna Salad at Galaxy Café, 4616 Triangle Avenue Suite 203, Austin, TX 78758

Finalists: • Buddha Bowl at The Steeping Room at The Domain, Austin, TX 78758 • Broccoli Cheese Nuggets at Whirled Peas, info@whirledpeasbabyfood.com • Casa Chicken Enchilada at L & L Catering, landl-catering@sbcglobal.net • Ceviche with Brazil Nut Crackers at Kerbey Lane Café, 3704 Kerbey Lane, Austin, TX 78731 • Free-Range Bison Stew at Hill’s Austin Café, 4700 S. Congress Avenue, Austin, TX 78745 • Fresh Tuna Roll with Edamame at How Do You Roll, 454 W. 2nd Street, Austin, TX 78701 • Mediterranean Platter at Tom’s Tabooley, 2928 Guadalupe Street, Austin, TX 78705 • Mesquite-smoked Pan-seared Salmon at Judges Hill Restaurant and Bar, 1900 Rio Grande Street, Austin, TX 78705 • Papdulce Taco and Ensalada Corazon at Tacodeli, 12001 N. Burnet Road, Austin, TX 78758 • Veggie Lasagna at Snap Kitchen, 4616 Triangle Avenue, Austin, TX 78751

The Mayor’s Health and Fitness Council is a 501c3 nonprofit organization. Thank you to our 2012 sponsors: Whole Foods Market, the City of Austin Health and Human Services, City of Austin Parks and Recreation, PrimoDish.com, St. David’s Foundation, Natural Epicurean, HBO, Best Best Best Friends, Seton, Junior Achievement, Austin Fit Magazine, The Amala Foundation, Premier Party Central, RunTex, and SoundCheck Austin. afm Th e Nu t r i t i o n I s s u e

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The Nutrition Issue

T h e V e l o c i t y G r i l l at C i r c u i t o f T h e A m e r i c a s ( M i r ó R i v e r a A r c h i t e c t s )

Wining and Dining (and Racing) the F1 Way

by Leah Fisher Nyfeler

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N

ovember 16-18, 2012,

marks a new sports milestone for Austin: the advent of the United States only F1 Grand Prix, the Circuit of The Americas. It’s been impossible to miss the buzz about this event but is Austin truly prepared for what constitutes an F1 race?

What is an F1 event really like?

“The first time you hear an F1 car screaming down the front straight turning 18,000 rpms, the hair on the back of your neck will stand up. Then, under heaving breaking, within just hundreds of feet from the apex of the corner, the car, seeming to be on rails, moves through the corner in an impossible manner,” reminisced Brad Baumunk, an AFM reader who attended the U.S. Grand Prix at Indianapolis for four of the eight races held between 2000 and 2008.

“Indy is a cool track with an amazing high speed banked corner, but the purpose-built CoTA is sure to be an amazing venue.”

Sylvia Reyna is an Austinite who was living and working in Dubai for a few years; while there, she attended an F1 race on the new circuit at Yas Island. “Abu Dhabi was the first one in the Middle East and they

built a new island for the stadium, which had a Ferrari World theme park. They literally built a new, small city to accommodate all the people attending,” she recalled. “I (Continued on page 58)

P h o t o s p r o v i d e d by S o d e xo

FORMULA RUN 2K

1K

3K 4K

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Recipe

Did you know?

Pumpkins are a good source of the carotenoids alpha- and beta-carotene, which function as antioxidants in our body.

Fall Pumpkin Muffins

by Anne Wilfong, RD, LD & Alexa Sparkman, MA, RD, LD

Looking for a quick recipe? These Fall Pumpkin Muffins are a delicious and great treat to bake with your children and share with others during the holidays.

What You Need 1 1/2 cups whole wheat pastry flour 2 teaspoons baking powder 1/2 teaspoon salt 1 teaspoon ground cinnamon 1/4 teaspoon allspice 1/4 teaspoon nutmeg 1/4 teaspoon cloves 1/2 cup plus 2 tablespoons brown sugar 1/4 cup canola oil

1 1/2 cup pumpkin puree 2 eggs Streusel Topping: 3 tablespoons whole oats 3 tablespoons brown sugar 2 tablespoons whole wheat pastry flour 1/4 teaspoon cinnamon 1 tablespoon butter, softened

Price per serving: $0.58 Restaurant Price: $2.49

Nutrition Calories 190 Fat 7 g

Serving Size: 1 Muffin

Protein 3 g Carbohydrate 30 g

Fiber 4 g Sodium 200 mg

Makes approximately: 12 Muffins

How You Make it 1. Preheat oven to 350 degrees.

2. Line muffin pan with cupcake liners.

3. For the streusel topping: In a small bowl, combine the oats, sugar, pastry flour, cinnamon, and butter. Using a fork, stir until well combined.

4. In large bowl, combine flour, baking powder, salt, spices, and sugar. Stir to mix.

5. In a separate bowl, whisk together the canola oil, pumpkin puree, and eggs.

6. Add the pumpkin mixture to the flour mixture and stir until just combined.

7. Drop the mixture into the muffin liners and top with streusel topping.

8. Bake for approximately 20-25 minutes or until tester comes out clean.

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

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P h o t o by B r i a n F i t z s i m m o n s

Health

The Medical Tent

Raising Eyebrows

The science behind eye and brow lift procedures

I

by Robert Clement, M.D.

f the eyes are the window to the soul, why does gravity try to close them? I am not sure why this happens, but I know how.

In our youth, the brow sits just over the orbital rim medially and arches slightly laterally. There is no excess skin or bulging fat in the youthful eye. As we age, the bony support, fat, fullness, and elasticity of the skin all change. As elasticity of the skin decreases, the brow slides down over the orbital rim adding excess skin to the upper lid. This is in conjunction with the loss of elasticity in the upper eyelid skin itself as well as herniation of fat in the upper eyelid. The lower eyelid, which is a separate compartment, also loses elasticity and has bulging fat which leads to the bags we see as we age. To counteract the heaviness in the brow, we elevate the brow with the frontalis, or forehead muscle, which leads to the creases and grooves in our foreheads. There can be enough heaviness, either from the brow drooping or the excess eyelid skin and fat, to interfere with our vision. It also leads to a worried, angry, or sad look depending on the position of the medial and lateral ends of the brow. Downward movement of the medial brow is accentuated by the heavy depressor muscles which lie just over the orbital rim and are attached to the skin at the root of the nose creating the "11s" that develop between the eyebrows.

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With time, the septal system, which holds the fat in position, relaxes in the upper and lower lids. This leads to the bulging of the fat around the globe or eyelid causing the bags we see in the upper and lower lids. In addition to the excess skin, we have the additional weight of the fat to further encroach on the eyelid opening.

For correction of the lower lid, the skin and muscles are elevated and then the fat is either reduced or repositioned to fill in the groove in the bony rim at the lower lid. Once the contour has been achieved, pressure is placed on the upper lid to elevate the lower lid and then the lower lid skin is draped and trimmed while the lids are in this elevated position, preventing the retraction of the lower lid due to excess tension.

The upper lids are marked separately, with the surgeon trying to create symmetry as much as possible even though the contour of the eyes are not absolutely symmetrical.

Then an elliptical strip of skin is removed from the upper eyelids. If there is herniated fat, this is reduced or removed to re-contour the eye. In upper eyelids, if there is not a distinct crease in the eyelid, this can be recreated by attaching the skin, when the eye is closed, to the underlying muscle of the eyelid. Both the upper and lower eyelid are closed with very fine sutures and then usually taped for support for about five days.

The brow is elevated by doing a “brow-

lift,� using either open or endoscopic surgical techniques. The open browlift can be done at the hairline or farther back in the hair. By doing this, the entire forehead is lifted up, giving access to the depressor muscles, which are then markedly reduced and the space filled with fascial material from the temporalis muscle. With the endoscopic browlift, an endoscope is used, through multiple incisions in the scalp, to elevate the brow and to reduce the muscle pull in the medial aspect of the brow. In the open surgical technique, the brow is elevated and either the excess skin is removed at the hairline or, if it is back in the hair, a strip of hair is removed by cutting parallel to the hair follicles, which makes the scar very minimal. The closure of the skin is completed with sutures. The closure in the hairline is completed with staples, using either the open or the endoscopic technique. The potential risk with either of these procedures is bleeding, scarring, problems with the hair follicles, and scarring of the eyelids. It is very important to fully support the lower eyelid so that the lid will not be pulled away from the globe.

Patients are comfortable going back in public usually ten to 14 days following the procedure. Full physical activities can be resumed after four weeks. afm

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Health

The Medical Tent

The Juice Isn’t Worth the Squeeze What You Don’t Know About Anabolic Steroids Can Hurt You

by Parviz K. Kavoussi, M.D.

G

rowing up as a kid in Austin in the late 70s and 80s, my movie heroes were guys like John Matrix (Arnold Schwarzenegger in “Commando”) and Rocky Balboa (Sylvester Stallone). At a young age, I decided that I wanted to look like my heroes. Soon thereafter, harsh reality hit—I didn’t have the genetic predisposition or muscle-gaining ability to achieve that build no matter how much time I spent in the gym, and that was that. Later on, I began playing high school football and, as I watched other teams and athletes play around the state, I saw kids

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who seemed to gain muscle like those icons.

The hum of anabolic steroid use arose.

As of 2011, as many as three million people in the United States were using anabolic steroids and that number is believed to be increasing. An estimated three to 12 percent of male athletes in the U.S. have used anabolic steroids, and the incidence is as high as 14 percent among collegiate athletes and 30-75 percent in professional athletes and recreational bodybuilders. Most anabolic steroids are synthetic substances similar to the male sex hormone, testosterone, or are testosterone itself. While testosterone does promote growth, increased muscle

mass, and bone metabolism, most users believe that steroids optimize enhancement of these features of testosterone and will make them into super-athletes or bodybuilders.

The immediate dangers of anabolic steroids are typically not well understood by many men who use them. Most worry a bit about their testicles shrinking and getting soft with steroid use and so will back off and then start back up again in an attempt to alleviate that side effect. But this is not effective. When a man uses steroids, his body cannot necessarily tell the difference between that steroid and the testosterone that his testicles naturally produce. As a re-

sult, his body is fooled into thinking that the testicles are producing all of this androgen, which signals the testicles to shut down.

The function of the testicles declines or even quits, and the testicles can shrink and become soft in consistency. This may or may not be reversible; it depends on the dose of steroids, the length of the cycles of use, and the number of cycles. When a man has a normal testosterone level and uses anabolic steroids, his testosterone levels can go above the normal range and that can pose some serious health risks, such as cardiomyopathy, heart arrhythmias, heart attacks, blood clots forming in the heart or veins, strokes, blockages of blood vessels in the retina that can cause blindness, and unsafe rises in the concentration of red blood cells in the blood vessels. Death from such factors related to the use of anabolic steroids is estimated to be 4.6 times higher in users than in nonusers. Other common side effects of anabolic steroids can include depression, irritability, aggressive behavior (termed "roid rage"), acne, alopecia (hair loss), liver toxicity, and anxiety. There have been reported cases of psychosis with high doses as well. Men can also develop enlarged, fatty breast tissue as these high doses of steroids can be converted to estrogen in the man’s body and thus impact the breasts’ composition.

As a practicing reproductive urologist specializing in men’s health, I see patients in my clinic every week that are suffering from the consequences of prior steroid use.

These men come in complaining of inability to father children, decreased energy levels, increased fatigue, difficulty with erections, decreased sex drive, depressed mood, tiredness, lack of motivation, sleep disturbances, difficulty with spatial cognition, difficulty concentrating, hot flashes, increased fat mass, decreased muscle mass, decreased bone mineral density and the risk of osteoporosis, deterioration of skin and hair, and

decreased exercise tolerance. This is the clinical presentation of hypogonadism (low testosterone). The real trouble for patients is that, again, depending on the dose, the length of the cycles, and the total duration of steroid use, all of the cells in the testicles may not ramp back up once men are no longer using. The recovered native testicular function of producing testosterone and sperm may not be as good as it was prior to being shut down with steroid use, and this can create a permanent lasting effect on fertility; while these patients may regain some sperm production through medication, there is no guarantee that those efforts will be successful. If regaining fertility potential is not a priority, normal testosterone levels can be achieved through testosterone replacement therapy, which will typically be required as life-long therapy.

There are a number of other popular products or compounds on the market that are touted to increase testosterone levels and its effects. A word of caution: the majority of these substances fail to increase testosterone levels and fail to demonstrate strength-enhancing properties in multiple studies. Some of these products have been shown to have dangerous side effects as well. While I am not saying that I disagree with supplementation of any type, we need to be careful when using products that have not gone through the stringent clinical trials required by the FDA, as these trials and subsequent FDA approval help us understand the effectiveness and safety of products.

My closing recommendation is that a well-balanced diet gives men the building blocks they need to be fit. While I have conceded that I may never look like Rambo, I would just ask guys to keep in mind that the juice now may not be worth the squeeze on the body in the future. afm

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Dr. Parviz Kavoussi is fellowship trained in reproductive urology and andrology and practices at Austin Fertility & Reproductive Medicine with a focus on male infertility, sexual health, and microsurgery. He has published peer-reviewed articles in multiple journals, written chapters in urologic textbooks, given numerous lectures and scientific presentations around the world, reviewed journal articles for publication in The Journal of Urology and The Journal of Sexual Medicine, and has a seat on the American Society of Andrology public affairs and policy. Dr. Kavoussi is currently acting as editor in chief of the first edition textbook Clinical Urologic Endocrinology.

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Fit Kids

Fit x Family

Dinnertime—It’s Not for Sissies

by Carson Hooks

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ow that they share a bedroom, Davis and Hudson come trudging/stomping down the hall together every morning. Most times the first corporate question is whether they can watch cartoons. If denied that delicacy, they shuffle on to the playroom.

But Hudson is never in there more than a few minutes before demanding, “My dinner ready?” We remind him the imminent meal is breakfast. Julia and I are both very relieved that’s the case.

Dinnertime is my least favorite time of the day. And I really like to eat. I like food and big hearty meals in a gluttonous kind of way. But dinnertime at our house is the apex of our chaos, a microcosm of our family dynamic. Loud, messy, stressful… you get the idea. I guess right now no mealtime is really a fun time at our house, but dinnertime is to be feared. We try to make dinnertime a snippet of dedicated family time. We don’t have the television on; we all sit down together; and we roll Ella Marie into the mix in her highchair.

Dinnertime then becomes a task to be accomplished—let’s get these kids fed, cleaned up, and on to the next thing. All three of our crazies are good eaters, but inevitably we have to barter and bribe someone to eat more of the evening’s undesirable (or least desirable) item. We spend half our mealtime expediting food into mouths not our own and the other half failing at any semblance of family conversation.

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“How was school today?” I already know the answer. “Good.” Always.

But if I ask Julia something about her day, the peanut gallery chatter begins in earnest.

It seems the goal is to interrupt any attempt at legitimate conversation with more pressing issues like, why is Catwoman bad and have you ever seen a coyote-clown-man playing baseball? (Answers: She just is and, no, only football.) Julia and I have learned that we must discuss anything of import post-dinner.

And then there’s the cleanup. Ella Marie is a disaster unto herself as she now insists upon feeding herself: One for my mouth; one for my lap; one for the floor. Once we’ve taken care of Ella Marie and her twofoot radius of destruction, there are still the plates and pots and pans.

Considering all those elements, often our best family dinnertime experiences are those spent outside of the comfort of our own home. Our options are somewhat limited when it comes to taking our dinnertime circus on the road. Or at least we are inclined to limit our options in order not to intrude on the dinner hour of those uninterested in spending their dinner hour alongside our melee.

Unless we have my or Julia’s parents in town and the adults out-number the kids, we opt for locations that show their kid-friendly stripes in the form of activity—either brain or physical activity. Crayons are always a great start for entertaining/distracting

hungry little ones who have a tough time remembering that the food must be ordered and doesn’t magically appear when we sit down. Locales like Austin Terrier with both crayons and dog-friendly outdoor seating and Madam Mam’s and its giant fish tank are great places for kid-sized brain activity.

Restaurants that incorporate physical activity are an even bigger draw for us and our rowdiness. Going to a restaurant with a playground is like going on a picnic without having to pack your own food. The playgrounds at places like Phil’s Icehouse, Waterloo 360, Freddie’s Place, and Hat Creek Burger Co. make for an all-out diversion of kiddo energy pre- and post-meal. Our littles get out some of that endless energy and work up an appetite all at once. Sometimes they welcome the chance just to sit down and take a break from the action. This often makes for an even better clean plate showing with less parental chiding.

But if that chiding and nagging is still necessary, a return to the restaurant playground serves as a very attractive carrot (even better than dessert) that can be dangled in front of little faces. And when our boys meet their intake quota and reenter the playground fracas, us parents, adult beverage in hand, take in a moment of relative peace while the grackles clean up. afm

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Fit Kids

Fit x Family

Fix Their Form Pilates for children

By Liana Mauro

D

uring One of my summer classes, a 6-year-old boy said to me, “My neck always hurts when I do crunches.” What an astute observation! Our necks should not hurt when in proper alignment—if we’re working stomach muscles, then it’s the stomach muscles we should be feeling. It was an important moment in class where we shifted the focus back to proper crunch form.

Many adults are continually straining their necks during abdominal work, frequently operating entirely out of form, so it brings me great pleasure to teach children at a young age how to do this common exercise in a way that will help them grow.

Teaser Prep involves learning the basics of a very challenging Pilates abdominal move.

What Is Pilates?

The increasingly sedentary lifestyle we live is having devastating effects. When children are introduced to healthy forms of movement such as Pilates, the benefits continue into adulthood. Most of us are now familiar with the benefits of Pilates: lean muscle mass, a strong core, increased flexibility, better posture, decrease in joint and low back pain as well as decreasing pain from injuries. These benefits aren’t just for adults; they are for kids also, and the benefits are unquestionably immense.

Why Pilates for Kids?

Just like adults, kids are now spending more time sitting at desks and less time standing and doing physical activity. Whether it’s 48

austinfitmagazine.com November 2012

Kneeling Side Leg Kick - great for flexible and strong hips.

in front of video games, computers, or television, our children are more likely to sit and lounge than run and play. This leads to issues such as poor posture, low back pain, and tight, uncomfortable joints.

Starting a physical program, like Pilates, which emphasizes corrective movement patterns is especially beneficial at a young age because a child’s body is exceptionally responsive. Teaching children to use their bodies in a mindful and functionally sound way can help minimize and prevent potential aches and pains as well as long-term injuries. In fact, Joseph Pilates wrote a book entitled Your Health in 1934 and discussed the importance of forming good physical habits early in life.

As with any type of exercise for kids, it has to be fun to be enjoyable. We adults suffer from short attention spans when we exercise, P h o t o s by J e n n y H a r t g r o v e P h o t o g r a p h y

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What is Pilates? Liana Mauro of Mauro Pilates talks about this form of movement as well as its benefits.

and children are no different. That’s why Pilates classes for children need to be innovative and enjoyable to be beneficial and fun. The classes I teach for kids have dozens of exercises and are filled with cues like reaching for pizza, painting colored circles with their toes, and giving their neighbors high fives.

Sports and academics have become very competitive and mind-body exercise programs have been shown to help better handle stress in a healthy way at an early age. Several recent studies have shown that Pilates helps children improve performance in their sports, recover from injuries, increase concentration in the classroom, and even minimize stress. Learning how to deal with stress is a fantastic tool to learn at a young age!

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Where to Go? For the most part, these programs are in their infancy. As such, there is a great variability in what is offered and how it is taught. In my classes, I focus on creativity, enjoyment, and building to the perfect amount of challenge.

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General pricing varies greatly. When hiring an instructor, a large class can range anywhere from $10-$20 per child while private and small class settings can range from $40$70 per child.

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Sessions are exceptionally interactive, high energy, and fun. Moves are often done with a partner to encourage positive working relationships and trust building. At Mauro Pilates, instructors inquire with the children about what some of their favorite things are like colors, shapes, and animals Rolling Like a Ball is great for maintaining a flexible spine and in order to keep the children engaged and having strong abdominals. fun. There is often a cardiovascular component involved as well. This is specifically incorporated for children who aren’t drawn to sports so they are able to reap the benefits of cardiovascular activity while having a good time in an environment that isn’t focused on winning. Classes are designed to make each child know he or she is accomplishing something terrific, to increase body awareness, and to build healthy self-esteem, all while having a great time! I have seen children experience differences in as little as five sessions.

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Mauro Pilates (www.mauropilates.com) offers Pilates on equipment, in schools, and in-home Ballet Austin (www.balletaustin.com)

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Pilates Center of Austin (www.pilatescenterofaustin.com) afm Liana Mauro, owner of Mauro Pilates, is a STOTT PILATESCertified Instructor who specializes in Pilates for children, weight loss/toning, injuries, and athletic performance.

Voted Best Pilates in Austin in 2011 by readers of Austin Fit Magazine, Mauro does Pilates and loves finding unique ways to incorporate cardio and strengthening exercises.

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Willieis StillNelson Rolling W i ll i e N e l s o n

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Driving into Willie Nelson’s ranch, off Highway 71 northwest of Austin, is like driving onto a movie set.

Actually, it is a movie set; it’s been used in commercials, films, and TV spots. Cars leave dusty clouds behind as they wind around dirt roads right into the middle of an Old West town, a “main street” complete with saloon, church, and other buildings as well as corrals of horses. Inside the saloon, the wooden floorboards are uneven in places—they probably make a cool cowboy noise with your steps if you wear boots. But running shoes navigate the terrain just as well, which is what Willie Nelson had on, with workout shorts and a tee shirt, as he and his wife, Annie, welcomed guests into the saloon. A bar runs along one side, with a large flat-screen TV at the opposite end where FOX news was on but muted. The walls are decorated with old posters and photos, many signed by the legends in the photos with Nelson. In addition to a pool table, there is a round poker table, with chips and cards at the ready. Comfortable swivel chairs—on wheels that can get stuck in the uneven floorboards— surround the table. Nelson leans back in one and Annie perches on a bar stool behind him.

A few weeks prior to visiting with Austin Fit Magazine, Nelson had had to leave Colorado where he was on tour.

“Oh [my health is] all right,” he said.

“I smoked cigarettes. I drank quite a bit.

Emphysema.”

“You go up to altitude,” Annie interjected.

“And I woke up and I couldn’t breathe,” 52

austinfitmagazine.com November 2012

he said. “But other than that I’m in pretty good shape.” At 79, Nelson is a second degree black belt in tae kwon do.

“I ran to stay in shape,” he said. “You remember Charles Atlas and dynamic tension; it’s what Bruce Lee does. So I noticed a comparison between mental, physical, spiritual evolution. I think martial arts are one of the best things a person can

get into. Back in Nashville, I got into kung fu; kicking and gauging. We used to go out and sign up kids to take kung fu lessons. It was a heck of a lot of fun.”

In terms of diet, the Nelsons “eat clean” and get their food from local farmers’ markets when they are on the road.

“I eat six times a day,” he said. He eats bacon, eggs, and potatoes.

“Look, it actually works,” Annie said.

“It matters that it’s clean.” She makes a point to know the source of the foods they eat, rather than just buying whatever is in a store.

“The food that turns into energy,” Nelson said. “I grew up on eggs and potatoes. I can get by on [that]. If there’s some greens out there, that’s good. But that’s what I eat.

Biscuits and gravy if you’ve got it.”

“For 25 years, Farm Aid has been [helping local farmers],” said Nelson, wasting no time diving into the subject he and his wife are passionate about. “And we’re still losing a lot of farms. At one time we had eight million family farmers; now we’ve got less than a half a million.” Nelson said the change is mostly in the Farm Belt, an area generally defined as the Midwest and central plains of the United States .

The family farmers are struggling because of the drought and because of the competition from what Annie Nelson termed “industrial ag.”

“Look at your food in the morning for breakfast,” Nelson said. “Most everything you’re eating came from 1,500 miles away when it could have been grown right over there. Get a local farmer to grow your bacon and eggs and your chickens, whatever you need in your garden. But trucking it 1,500 miles does a lot of damage to the environment and the price and everything.

So sustainable, local agriculture is what Annie’s involved in a lot, and us too.”

“The U.S. is the only place that doesn’t have some sort of ban on GMO or control over GMO or labeling on GMO,” Annie said. (GMO is the acronym for genetically modified organism). “They have a terminator seed…they’ve patented something that’s a plant,” she said, referring to Monsanto, the herbicide and seed conglomerate.

“A farmer can’t keep his seeds from this year and use them again next year like he used to,” Nelson said. In addition to the genetically modified seeds which the

Most everything you’re eating came from 1,500 miles away when it could have been grown right over there.

company prohibits customers from saving from year to year, Monsanto, an American multinational agricultural biotechnology company, also makes pesticides which, according to Nelson, farmers are required to use.

“If I’m a farmer and I go to the bank and I want to borrow some money to do my crop next year, they’ll say, ‘Well, okay, but you’ve got to put so much pesticide, so much chemical, so much fertilizer on each acre or we’re not going to loan you the money. That way we know you’re going to get enough yield to pay us back.’”

“It’s really wrong,” Annie said, referring to Monsanto’s seed patent protection practices. She referenced the famous case of Percy Schmeiser v Monsanto which has become the iconic story of an agricultural David versus Goliath. Schmeiser, a Canadian farmer, was sued by Monsanto for having used their seeds without paying for them. Schmeiser held that the seeds had blown over from another farm; he had always been an organic farmer and not only didn’t use GMO seeds, he didn’t want them contaminating his fields. Over a decade later, after an appellate court battle, instead of paying Monsanto the $400,000 they said he owed, Monsanto paid him $660, which was the cost of removing Monsanto’s “Roundup ready” canola oil seeds from his land.

On its website, Monsanto has a page titled “Why Does Monsanto Sue Farmers who Save Seeds?” The company states that, “Since 1997, we have only filed suit against farmers 145 times in the United States.” The statement points out that Monsanto has patented seeds and “spends more than $2.6 million per day in research

Farm Aid Provides Vital Resources to Farmers

T

he first Farm Aid concert was in 1985, organized by Willie Nelson, Neil Young, and John Mellencamp. The concerts raise money and awareness to support family farms. Farm Aid is a nonprofit organization providing resources for family farms of

all sizes, including a wealth of resources for those wanting to start farming. The website has a plethora of information, including a 2010 Farm Aid report, “Rebuilding America’s Economy with Family Farm-Centered Food Systems.”

The report begins with an open

letter to Congress signed by Willie Nelson. Nelson is the president of Farm Aid. afm Scan this QR code with your smartphone for more information on Farm Aid.

W i ll i e N e l s o n

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and development.” The statement continues with tautological explanations of the link between a company’s patents and revenue.

Monsanto has developed a seed that is resistant to Roundup, a powerful herbicide also sold by Monsanto. According to a June 2003 article in Scientific American, “Until now, most health studies have focused on the safety of glyphosate [the active ingredient in Roundup], rather than the mixture of ingredients found in Roundup.

But in the new study, scientists found that Roundup’s inert ingredients amplified the toxic effect on human cells—even at concentrations much more diluted than those used on farms and lawns. “ “It went from weaponry to the food we eat,” said Ronda Rutledge, Executive Director of the Sustainable Food Center in Austin. Rutledge was commenting on Monsanto, a maker of Agent Orange, which, according to the U.S. Department of Veteran’s Affairs, is “a blend of tactical herbicides the U.S. military sprayed from 1962 to 1971 during Operation Ranch Hand in the Vietnam War to remove trees and dense tropical foliage that provided enemy cover.”

“The manufacturing companies [making Agent Orange] included Diamond

There’s no need to go around starting wars for oil.

(Continued on page 56)

Seeds

M

onsanto has what is termed a “terminator seed,” because it can be used only one year and then new seeds must be purchased. Arguably this is to avoid further mutations of the seed on which Monsanto spends, per their website, “more than $2.6 million per day in research and development.” This quote is from the page titled “Why does Monsanto Sue Farmers Who Save Seeds?” on the Monsanto website.

Meanwhile, organic and sustainable farmers save their seeds. “People have been saving

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seeds since agriculture began,” said Ronda Rutledge, Executive Director of the Sustainable Food Center in Austin.

According to Rutledge there are generally three categories of seeds: GMO, hybrid, and heirloom.

GMO seeds are manufactured by large companies like Monsanto.

Hybrid seeds are modified over time organically. “People have been modifying seeds over time in natural ways for a very long time,” Rutledge said. Heirloom seeds are “open pollinators,” which means the next generation is identical to

the parent seed and are bred for specific characteristics.

A national seed bank that’s part of the U.S. Department of Agriculture is set up to preserve seeds. “It’s like a treasure,” Rutledge said. “Some of these seeds are becoming extinct, like animals become extinct.”

Additionally, there are many other sources of seeds for farms of all sizes to order which are not GMO seeds. For a list of links to sources for non-GMO seeds, visit www.austinfitmagazine.com. afm

Sus tai nable F ood Center Keep s Austin Growing

W

illie and Annie Nelson, along

with Dan and Jean Rather, are the honorary chairs of the Sustainable Food Center’s Capital Campaign. A nonprofit organization, the Sustainable Food Center cultivates a healthy community by strengthening the local food system and improving access to nutritious, affordable food.

“SFC has been the Sustainable Food Center without a center for almost 40 years,” said executive director Ronda Rutledge. “On donated land in central east Austin, we’re building a training facility and a teaching garden to empower more children and families to grow, share, and prepare healthy, local food!”

The SFC is a Farm Aid partner, receiving grants from Farm Aid for their Farm Direct program as well as receiving funds to make disaster mini-grants to local farmers. The disaster mini-grants help with a variety of issues including drought.

According to Rutledge, the biggest local issue for farmers is that there is not enough production to meet the demand for locally grown, sustainable, and organic food.

Rutledge noted that there are three certifications for farmers: Organic, Sustainable, and Conventional.

“Organic” farming is the most rigorous and many organic farmers go with the less expensive “Sustainable” certification, even though many of them are in fact organic farmers. “Conventional” is the type of farming where pesticides and GMOs can be used.

“In terms of GMOs,” Rutledge said, commenting on Proposition 37 on the ballot in California, “it appears that while the AMA (American Medical Association) is not supporting GMO labeling, they are advocating for testing of genetically engineered foods—which is not happening at the rate that food-like substances are hitting the shelves,” said Rutledge.

The GMO and labeling controversy is so important locally and nationally that the SFC Board of Directors approved a GMO policy statement for the organization.

cally Modified Organisms (GMOs), even as a growing body of data confirms the negative impact of GMOs on ecosystems, human and animal health, agricultural production, rural economies and vulnerable societies. Sustainable Food Center advocates for stricter testing requirements, stronger regulatory standards, and accurate labeling for Genetically Modified Organisms.

Without full implementation of these changes, the use of GMOs will continue to undermine community food security and sustainability of food systems.

To learn more about the Sustainable Food Center, visit their website at www.sustainablefoodcenter.org. afm

S u s t a i n a b l e F o o d C e n t e r GMO Policy Statement: SFC believes that communities can achieve food security without the use of GMOs and that not enough is being done to educate consumers and producers about the risks. Aggressive industry practices and bias towards genetic engineering technology by governmental agencies and educational, research, and extension institutions have led to increased use of GenetiW i ll i e N e l s o n

55

(Continued from page 54)

Shamrock Corporation, Dow Chemical Company, Hercules, Inc., T-H Agricultural & Nutrition Company, Thompson Chemicals Corporation, Uniroyal Inc. and Monsanto Company, which at the time was a chemical manufacturer. Monsanto manufactured Agent Orange from 1965 to 1969,” according to Monsanto’s website.

The big issue, and the focus of worldwide “Occupy Monsanto” events in September 2012, is about labeling GMO foods.

Proposition 37 (read the text at www.carighttoknow. org/read_the_initiative) is on the November 6 ballot in California and is being watched very closely by farmers, grocers, and consumers around the country because, as Rutledge said, “Many times, as California goes, so goes the country.”

Her question, and the question of many organic and sustainable farm advocates and health-conscious consumers is, “If [GMO foods] aren’t bad, then why not tell us what’s in [them]?”

The battle heated up over the summer with Monsanto spending $4.2 million to

defeat California’s Proposition 37, according to Truthout, a nonprofit organization “dedicated to providing independent news and commentary on a daily basis.” The Sacramento Bee newspaper characterized the situation as “a battle between oganic farmers and food manufacturers on one

pesticides and genetically modified seeds as those on the “no” side that had raised $32.5 million. On the organic side, the paper listed manufacturers including Lundberg’s, Nature’s Path, Clif Bar, and Amy’s Kitchen who have raised $4.3 million in support of the proposition. Whole Foods endorsed the proposition, but most grocery stores are opposed. It is a heated topic .

“I’m not willing to kill my child,” said Annie. “It’s not just low energy [food], it’s toxic. I need to know [what’s in the food I feed my family].

It’s still not okay. It seems to be more expensive [to buy organic produce]. ... As long as it’s poor people, there will be poor kids dying. We need to force [GMO producers] to label the fruit,” Annie said. “When you educate people, they don’t mind spots on their [organic] food.

Why would you give your kid a piece of fruit that even a bug wouldn’t want to eat? ” In addition to their opposition of GMOs and “industrial ag,” the Nelsons are also active in supporting alternatives to petroleum and petrochemical-based products. Their buses and trucks run on biodiesel.

“The diesel engine was invented to run

Why would you give your kid a piece of fruit that even a bug wouldn’t want to eat? side and, on the other, conventional grocery store brands and the biotech companies that make some of their ingredients.” The paper listed parent companies for Cheerios, Chef Boyardee, Nestle, Coke, and Pepsi, as well as Monsanto, DuPont, and Bayer that make

Highlights 1975 "Blue Eyes Crying in the Rain" First number one single

1969 Bought his famous Martin guitar, named Trigger

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austinfitmagazine.com November 2012

1975 The first of seven Grammy Awards

on peanut oil,” Annie explained. “It was modified to be able to use petroleumbased diesel fuel.” They get their biodesel from a variety of sources. “We get it from restaurants,” she said. “We haul it back to the plant.” The oil used in fryers at restaurants can be used for biodiesel fuel rather than being thrown out after use. “That oil would end up in landfills or animals.”

“There’s no need to go around starting wars for oil,” Nelson said.

Nelson has formed Willie Nelson Biodiesel Company to distribute his own blend of biodiesel fuel called BioWillie.

It’s available at various locations in Texas and along the Eastern Seaboard.

“We’re talking about doing something on the Lincoln highway, 180, as you move from San Francisco to New York,” he said. “The government wants to make that a biodiesel highway. It’s the 100th anniversary of the Lincoln Highway and they’re trying to do the whole highway with alternative fuel, which is a great idea. And build plants along the way. They have the government supporting that so we’re going to do a tour there. We’re going to get Neil Young to start it out in San Francisco and bring it on. And we’ll get Jimmy Johnson or Luke [Bryan] somewhere along the way. Vegas along the way. We’ll do a final one in either New York or Washington and promote the whole thing with biodiesel.”

1985 First Farm Aid concert in Champagne, IL., with yearly concerts following (last one was on September 22, 2012)

“The Obama administration facilitated it,” Annie said. “This has been a while, so now from Times Square to Lincoln Park in San Fancisco you can get a minimum of B20 on a trip.”

“We’re trying to coordinate it with my 80th birthday,” Nelson said, “which is April 30 next year. Somewhere along the way we’ll do a birthday bash, try to tie it all together.

Nelson is known for his support of hemp, and he notes that drafts of the Declaration of Independence were likely written on hemp.

Much of the paper used in the 18th century was made of hemp, as well as sails, rope, and many other products.

“Anything that used to be made of hemp is now made out of chemicals,” he said. “There’s a huge push and drive in the States to bring back hemp. You can buy the material. You can bring the seed. There’s a huge market we’re not getting any money from, and it’s not just the drug. There’s a lot more involved.”

In addition to his music and activism, Willie Nelson has written a new memoir which will hit shelves November 13, Roll Me Up and Smoke Me When I Die, from William Morris Publishers.

What would Willie like Austin Fit Magazine readers to know? “Family farmers kick ass. Find your farmer, not sharecroppers that grow for Monsanto.” afm

Me m o i r h i t s s h e lve s N ove m b e r 13 Willie Nelson is one of the most prolific songwriters of all time, and he’s no slouch when it comes to cranking out books. His latest memoir, Roll Me Up and Smoke Me When I Die, is scheduled for release from William Morris publishers on November 13, 2012. The book tells never-before-heard stories about his life, family, music, politics, Texas, religion, and his favorite recreational activity. Contributions from family and friends, artwork by his son, Micah, and a forward by author, musician, and friend, Kinky Friedman, are included. This is his latest of more than five books published since his first autobiography in 1988.

2000 Second of seven books published so far

1993 Inducted into the Country Music Hall of Fame

W i ll i e N e l s o n

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Continued

(Continued from page 38)

Wining and Dining (and Racing) the F1 Way

remember driving in and everything seemed so surreal. The stadium they built was mind blowing. I remember taking off from work early to head out with my friends and all of us were speechless; it was crazy.” Reyna didn’t just enjoy the races. “Aerosmith, Beyoncé, Kings of Leon, and Jamiroquai 58

austinfitmagazine.com November 2012

all performed at the three-day event,” she explained and went on to say, “I had heard awhile back about them bringing it to Texas which I thought was very cool, and I know that Austin is the perfect city in Texas to do this event at!”

While Austin is home to big festivals

such as the recent Austin City Limits and upcoming South by Southwest, this one has an international, big-money feel that will be somewhat of a culture shock to this laidback, open city. The average F1 attendee spends $1,500—that’s excluding travel expenses—at each day of the race, and approximately 15 percent of those fans will be international travelers. Brad Leib, an AFM reader who worked for Bridgestone Tires and attended six or so Formula 1 events during that time, said succinctly, “It’s a world experience in our own backyard.”

Leib elaborated on the F1 experience: “To put it in perspective, it’s more expensive than a Texans game or NASCAR. There’s going to be some sticker shock.”

He explained that for the serious fan, F1 is a “near religious” occurrence and that these attendees treat an F1 race as a “life experience” to be fully enjoyed. He pointed out that Austinites should embrace a more European attitude, which includes dressing for the event (he plans on wearing trousers and an appropriate shirt rather than jeans and a t-shirt).

And as F1 is really like no other sporting event central Texas has experienced, that difference extends to the food and beverage found at the Circuit of The Americas.

Sodexo is managing the food and drink for the 300,000 visitors expected to move through the venue. They’ve worked with some highly pedigreed events around the world, including the Rugby World Cup, Tour de France, Royal Ascot, and (perhaps more familiar to Americans) the Rose Bowl.

Martin Thorson, the national executive for Sports, Entertainment and Convention Centers for Sodexo Leisure, explained, “We are proud of the approach we’re taking with the food and beverage at Circuit of The Americas; from feeding an immense crowd with global tastes to keeping the local flavor of Austin alive in the overall experience, the options are as varied as the F1 fan base.”

Thorson promises that fans can “enjoy a cold beverage and great food at every turn,” and that includes local fare such as Austinarea beers, CoTA’s “signature drink, ‘Texas Tea [made with Austin-based Sweet Leaf Tea],’ served in a commemorative cup,” Salt Lick barbecue, and a “Food Truck Village”

P h o t o s p r o v i d e d by S o d e xo

located close to Turn Nine that will feature Austin-area favorites such as Chi’lantro, Fresh Off the Truck, Peach Tortilla, In the Buns, Paul Quis’ East Side King, and The Butcher’s Son. “Even CoTA’s neighbor, ‘Wild Bubba’s Big Game Grill,’ will have a presence at the track,” Thorson assured.

But F1 is more than local food and part of the experience is the glamour and exclusivity that goes with big dollars, beautiful people, and fast cars. Like other F1 venues around the world, there will be the traditional champagne service; Thorson said that “bartenders will be waiting at each turn to provide the fans with the libation of their choice as they settle in and watch the excitement of F1 racing in a world-class venue unlike any other.” A team of 32 chefs and hundreds of support staff will work to serve a wide variety of areas, from kiosks to in-seat service and premium seating to club boxes with catering.

Leib, an experienced spectator, explained that, while there are many food options available, he’ll probably wind up snacking at CoTA. “I wouldn’t expect to sit down for a full meal unless I had a hospitality pass,” he reasoned. The Hospitality Areas at CoTA include privately owned spaces in the main grandstand that serve 30-100 fans with special ticket packages.

Other Hospitality Areas are located at Turns 19 and 20 (fans with tickets to these sections can see the track while enjoying their food). The Paddock Club is the premier F1 club suite, which features a four course meal as well as a view into the pit lane. “This is where you’ll find your A-list celebrities, guests of manufacturers, and other notable fans,” said Leib. “It’s right in the heart of the action and truly stunning.

What Austinites might not be prepared for is that F1 isn’t open like other events we’re used to; you’ll have to pay to have access to special areas and views of drivers, garages, and the pit lane.”

While not everyone may get to the Circuit of The Americas for the November F1 race, the venue and its hospitality staff will continue to provide refreshment for the many different events to come there.

Thorson pointed out that “the upcoming F1 event will only debut the beginnings of

the food and beverage services available to CoTA. It will be a destination for special events, meetings, corporate functions, and community events throughout the year.” He went on to outline Sodexo’s Better Tomorrow Plan, which “lays out a journey to sustainability that begins with local sourcing. Dairy is something that is most often a local purchase; often produce as well, but our farm-to-table initiatives take seasonality into consideration and adapt to ensure we are getting the best, freshest ingredients possible.” It seems that event attendees will have many more options beyond stadium nachos, sodas, and a soggy sausage wrap no matter what the draw to the Circuit of The Americas track.

Baumunk will be there for the debut: “To say I am exited is an understatement.

My family is going to Cancun (Playa del Carmen), leaving on Saturday, November 17. I am staying behind to attend the race.”

Leib will be there at the inaugural U.S. Grand Prix as well. “I’d like to see people come out and embrace F1,” he said. “My advice is don’t spare expense, embrace the culture, and treat it like an experience.

Austin has the opportunity to be the toast of the world on November 19.” afm

(Continued from page 30)

Taking Food from Fuel to Obsession difficulty with training that used to be no problem, it’s time to reach out. Contact a registered dietitian. R.D.s are trained nutrition professionals who can help to create an eating plan that works for specific individuals, all while keeping the individual’s goals and lifestyle in focus. An R.D. will be able to help identify which eating habits and patterns lead in a healing direction. There are many dietitians in the Austin area who focus on wellness, sports, and eating issues who would be happy to help create a personalized plan that keeps you fit, healthy, and most of all, well-balanced. afm

Continued

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(Continued from page 26)

Spice Up Your Heath and Fitness fatigue. Simply smelling cinnamon is said to boost cognitive function and memory.

Eating cinnamon and local honey on an empty stomach is the best way to start your day in allergy season since this combination helps cure colds, congestion, and runny noses.

If you believe in fitness inside and out, you will also appreciate that cinnamon helps relieve arthritic pain and inflammation while lowering your triglycerides, blood sugar, and cholesterol.

Cinnamon can be dusted on cakes, puddings, breads, and cereals and on beverages such as eggnog, hot chocolate, mulled wine, coffee, and tea to add extra zing. Cinnamon sticks or garam masala (an Indian ground spice made from a combination of cinnamon, cardamom, and cloves) can be added to flavor meat, curries, and stew.

Cinnamon Quick Facts: • Known to reduce inflammation and give relief in arthritic pain.

• Lowers blood sugar, triglycerides, and LDL cholesterol.

• Is said to help digest foods, reduce acidity, and aid in fat burning when combined with honey and eaten before food (this combination is also said to reduce gas in stomach and flatulence and improve energy, vitality, circulation, and decrease fatigue).

• Boosts cognitive function and memory when regularly smelled.

• Helps reduce colds caused by allergies, congestion, and bronchial infection in lungs with one half spoonful is combined with local honey.

• Treats gastrointestinal problems, bladder infections, yeast infections, thrush and even stomach ulcers with its antibacterial and antifungal properties.

Garlic

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popular ingredient in Indian, Italian, and French cuisines, garlic has been known for its medicinal purposes for many centuries. It has antibiotic, antifungal, antimicrobial, hypotensive, anticatarrhal (dis60

austinfitmagazine.com November 2012

solving and eliminating mucous), expectorant, stimulative, and vulnerary (useful in the treatment of wounds) properties.

While garlic may leave you with bad breath, it’s working hard to lower your blood pressure, triglycerides, and cholesterol. Its volatile oils are an effective agent against colds and bronchial ailments and on viral and bacterial parasites.

Garlic can be eaten in many forms but it’s most potent when eaten raw. When cooking with garlic, maximize its health benefits by chopping or crushing the garlic and then setting it aside for 10 to 15 minutes before using. This process triggers an enzyme reaction or releases active phytochemicals that boosts the healthy compounds in garlic. If you cannot handle raw garlic, it also comes in tablet form.

Garlic Quick Facts: • Has antibiotic and antifungal properties.

• Lowers cholesterol levels and triglyceride levels in blood.

• Lowers high blood pressure when eaten in mornings on an empty stomach.

• Acts as blood thinner and prevents clotting, which benefits heart patients.

• Relieves colds and bronchial ailments. Is a good medicine in syrup form for asthma, hoarseness, coughs, difficulty of breathing, and most other disorders of the lungs, including chronic bronchitis.

• Stimulates good supply and flow of breast milk in lactating mothers.

• Reduces arthritic and rheumatism pain when combined with honey.

• Reduces risk of developing several types of cancer.

• Cures digestive ailments.

• Disperses hard swellings and acts as an antiseptic when juice expressed from crushing garlic is applied externally to wounds.

• Soothes ear aches when heated olive oil with garlic is strained, cooled, and placed in the ear with cotton balls.

• Cures hysteria when crushed and sniffed.

Ginger

G

inger root is a spicy herb with many antioxidant, anti-inflammatory,

anti-viral, carminative, and rubefacient (increasing blood flow to the skin) properties.

By adding fresh chopped or crushed ginger in your cooking, you are putting natural digestive tonics into your food.

A great cure for cramps is to drink a ginger decoction (boil a spoonful of chopped ginger in water). Ginger has rubefacient properties and as such helps in arthritis pain, inflammations, swelling, and fibrositis.

You can slice, grate, and smash ginger into a paste and use it in marinating and cooking meat and vegetables. It can also be sugared or soaked in honey and then eaten or dropped into a tea decoction and drunk.

Ginger Quick Facts: • Reduces arthritis pain and swelling.

• Acts as an anti-flatulent and antacid.

Helps in treating upset stomachs, gastrointestinal disorders, gas, and bloating.

• Cures sore throats and colds when combined with honey.

• Decreases motion sickness and nausea.

• Helps in reducing menstrual cramps, bloating, and is an emmenagogue (agent that promotes menstrual discharge), too.

• Helps to promote perspiration and cure water retention in the body.

If you look at health as wholeness—being fit inside and out—you need to live your life with sport and spice. Adopt these natural holistic herbs and spices in your diet (try the Spicy Shrimp Curry recipe included here) and enjoy good food and good health while achieving total body health. afm Birjis Adeni Rashed is a food writer, culinary instructor and consultant.

Follow her blog and recipes on www. hotsweetspicyrecipes.com or follow her updates on www.facebook.com/ hotsweetspicyrecipes or www.twitter.com/ HtSwtSpcyRecipe

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Fit After 40

Food That's Feast-Ready

Whole Foods Market Starting November 1, you can place an order in the store for your Thanksgiving meal. All dinner options feature choices from the Whole Foods Market initiative “Health Starts Here,” which boasts whole, unprocessed, and nutrient-dense foods. All turkeys are free-range from farms that follow PETA guidelines. Side dishes include delectable options like harvest summer squash, garden salad with a tangerine vinaigrette, and herb barley stuffing. Vegan meal options are also available. Pick up is available the day of Thanksgiving; delivery is available for an additional fee.

Wholefoodsmarket.com

By Madie Leon

Do you have crowds of family coming into town? Is the thought of cooking a big meal creating anxiety rather than pleasure? Avoid the stress of playing chef this Thanksgiving holiday with these choices of prepared meals for your turkey day.

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Threadgill’s Open 365 days a year, local restaurant Threadgill’s offers to-go meals for your holiday table. Features like turkey and dressing are available for the big day. Side options include hearty choices like garlic cheese and grits, black-eyed peas, mashed potatoes and gravy, home-style macaroni and cheese, and more. Order early to ensure your meal will be ready for dinner, and be ready to loosen the belt after enjoying.

Threadgills.com

n

xMex, Half Souther

COME ON IN! Half Cajun,Half Te

Hoover’s Cooking With items like Jamaican jerk chicken, smokehouse brisket, and garlic cheese grits, Hoover’s Cooking is an option for Southern comfort food this Thanksgiving. An Austin owned and operated restaurant, Hoover’s Cooking will feature local farmers’ produce. Food is available for pick up the day of Thanksgiving. You can order by phone or in the store during the month of November.

Hooverscooking.com La Madeleine The “Turkey Feast” featured at La Madeleine is ideal for a group ranging from four to six people. Customers get an option of honey-baked ham or turkey breast as well as the traditional sides of green beans, sweet potatoes, mashed potatoes, and a choice from a variety of other side dishes. In addition to your meal, the package comes with your choice of pumpkin or pecan pie. Order your meal near the end of October.

Lamadeleine.com

Wheatsville Coop Alongside traditional Thanksgiving options, this local grocer offers an impressive variety of vegan and vegetarian choices for your meal. Your culinary wish list can include coconut mashed sweet potatoes, green bean almandine, corn bread stuffing, rosemary biscuits, and tofurkey for your main course.

While the menu is available online, orders need to be placed in the store or by phone.

If you suffer a last-minute change of plans, the store usually still has food available on Thanksgiving Day. Wheatsvillecoop.com

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Other Places to Check Out Alamo Drafthouse All locations are open for football viewing, film watching, and Thanksgiving dinners while you enjoy holiday showings on a movie screen. Drafthouse.com Randalls You can also place advance orders for pick up here. Randalls.com Chez Zee and Upper Crust Bakery These restaurants offer sweet treats to order in advance for the big day.

Chez-zee.com, Theuppercrustbakery.com Rudy’s BBQ Order ahead of time for smoked turkey breast and other meats. Rudysbbq.com

ALL NATURAL MEAT NOT ONLY DOES OUR FOOD SATISFY YOUR STOMACH IT’S ALL NATURAL.

Kerbey Lane, Hyde Park Bar and Grill, Hill’s Café Prefer to go out? These restaurants are open Thanksgiving day and provide a safe bet for a satisfying holiday dining experience. afm

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65

Gear + Apparel + Gadgets + Goodies

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Goodie Lifesize Portion Control System Where to find it: www.lifesizeportions.com; www.amazon.com; www.hsn.com

T

he Lifesize Portion Control System is designed to help you eat what you want in the portions that are correct for your body. The founders, Steven Kates and Myles Berkowitz, designed the program with the intention of helping customers

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take the guesswork out of portion control while promoting a healthier lifestyle in America. Including a “meat device” and “two toppings device,” the kit contains eight Lifesize measuring products to help control the portion sizes of commonly consumed foods.

Lifesize Portion Control System is not a diet, so that means no giving up your favorite foods. Instead, the system teaches

What Makes It Cool:

how to size meals to fit healthy dietary needs. The kit comes with an instructional DVD and book with information on how to portion meals throughout the day to avoid those long hours of hunger that can follow a low-calorie fix. Since the program has portioned out correct sizes, there’s no guesswork or calorie counting involved.

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or runners who are tired of wearing more water on them than ingesting, HydraPouch is the perfect fix. The flexible pouch conforms to the shape of a runner’s hand and keeps water from splashing to allow for more hydration. The pouch can also be opened and refilled with one hand, convenient for a quick stop on the racecourse. When not in use, the cup conveniently clips to the waistband of your shorts for easy carrying while running.

Not only does the HydraPouch keep the splash factor down for racers, but it also helps the environment by limiting the number of paper cups used at a race or when running at Lady Bird Lake. Made in the United States, the pouch is also BPA free.

WHAT MAKES IT COOL:

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ess expensive than other common heavyduty cases, this industrial-looking case is bulky but effective for the outdoor type who tends to abuse a phone. IPhones and iPods will be housed safely in this water-resistant, crush-proof, and dust-proof container.

Extra perk: a carabineer is included for the convenience of hooking the case onto a belt loop or backpack.

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FIT FINDS

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SPECIAL ADVERTISING SECTION

Food

Drink

GUIDE

Austin is known for its innovative restaurants, creative chefs, and fine local food products.

Whether a food trailer suits your taste or you're more the dress-up and sit-down dinner type, there's something here for everyone. November is a month with a focus on food and family, so take a moment to peruse AFM's Food & Drink guide. You may find a new restaurant to try, something tasty to add to your table, and a little liquid to wash it all down. Bon appĂŠtit!

Resta ur a nts, re cipe s, products & more !

SPECIAL ADVERTISING SECTION

TEXAS BEEF COUNCIL 512-335-2333 | www.TXBeef.org

T

Total Recipe Time: 1-1/2 to 1-3/4 hours

Classic Tenderloin with Cranberry Drizzle

he Texas Beef Council (TBC) is a non-profit organization representing Texas cattle ranchers. In addition to providing nutritious beef recipes, TBC works to educate the public on lean beef ’s role in a nutritious, balanced diet. Through partnerships with organizations such as American Heart Association & American Diabetes Association, TBC helps raise awareness about the 29 lean cuts of beef – such as Sirloin Steak, Strip Steak and 95% Ground beef – and how beef, when paired with fruits, vegetables and whole grains, fits into a healthy, active lifestyle.

Additionally, TBC sponsors The Texas BEEF Team, a community of

runners, triathletes and health enthusiasts who recognize and are passionate about the nutritional benefits of lean beef and the vital role this high-quality protein plays in their training. As each member strives to reach his or her nutrition and physical goals, the Texas Beef Council is enthusiastically cheering them on and supporting their activities.

To learn about using lean beef to fuel your performance, or for more great recipe ideas like the incredible tenderloin dish featured here, visit us at TxBeef.org.

Ingredients: 1 center-cut beef tenderloin roast (about 2 to 3 pounds) 2 pounds cipollini onions, peeled 2 pounds small Brussels sprouts, trimmed 1 tablespoon olive oil 1-1/4 teaspoons salt, divided 2 tablespoons chopped fresh thyme 1 tablespoon pepper

Sauce: 1/3 cup balsamic vinegar 3 tablespoons finely chopped shallots 1 can (16 ounces) whole berry cranberry sauce

1. Heat oven to 425°F. Combine onions, Brussels sprouts, oil and 1 teaspoon salt on metal baking pan; toss to coat.

Set aside.

2. Combine thyme and pepper; reserve 1 teaspoon thyme mixture for sauce. Press remaining thyme mixture evenly onto all surfaces of beef roast.

3. Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover. Place vegetables in oven with roast. Roast beef in 425°F oven 35 to 40 minutes for medium rare; 45 to 50 minutes for medium doneness.

Roast vegetables 45 to 50 minutes or until tender and lightly browned.

4. Meanwhile, prepare sauce. Combine vinegar and shallots in small saucepan; bring to a boil. Reduce heat; simmer 3 minutes. Stir in cranberry sauce; bring to a boil. Reduce heat; simmer 6 minutes to blend flavors, stirring occasionally. Remove from heat; stir in reserved 1 teaspoon thyme mixture and remaining 1/4 teaspoon salt. Keep warm.

5. Remove roast when meat thermometer registers 135°F for medium rare; 150°F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10°F to reach 145°F for medium rare; 160°F for medium.)

6. Carve roast into slices; season with salt, as desired. Serve with vegetables and sauce.

Nutrition information per serving, 1/8 of recipe: 370 calories; 9 g fat, 67 mg cholesterol; 458 mg sodium; 44 g carbohydrate; 8.1 g fiber; 30 g protein

®

FOO D & D RIN K Gu i d e

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SPECIAL ADVERTISING SECTION

CANNOLI JOE'S 4715 U.S, Hwy 290 West Austin, TX 78745 | 512-892-4444 | www.CannoliJoes.com

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est described as a gourmet Italian feast, Cannoli Joe’s is located at 4715 Hwy. 290 West in South Austin, on the eastbound frontage road, one third mile east of Brodie Lane.

Throughout Cannoli Joe’s there are seven separately themed dining areas, each with it’s own cozy personality, including the Fully stocked Bellini bar featuring an extensive wine list, Italian beers and signature cocktails like Joe’s famous Texas Bellini Swirl!

Cannoli Joe’s offers a unique dining experience, superior quality food, and an atmosphere that is unmatched by any other restaurant in Austin. From the tromp l’oeil mural and Tuscan landscaping that

Ingredients: 1 pound cleaned and trimmed squid (tubes and tentacles) 3 thin slices of Prosciutto Ham 2 large oranges zested Juice from those oranges

‘greets’ people when they drive up, to the backlit images of Italy and hand painted art in the dining areas. Our goal is that customers feel like they are on vacation when they are here. Wow is a word we here all the time. From Wow this place is really fun, to Wow the food is amazing, it reminds me of my grandmother’s cooking.

Cannoli Joe’s is open for lunch and dinner Wednesday through Sunday as well as Brunch on Saturdays and Sundays.

For more information just go to www.cannolijoes.com or call 892-4444.

Orange supremes from 2 more large oranges ½ cup Feta cheese crumbles 3 tablespoons of Balsamic vinegar 3 tablespoons of honey

Grilled Calamari & Baby Spinach with Orange-Balsamic Vinaigrette

1. Place slices of Prosciutto on a baking tray lined with parchment paper

and place in a pre-heated oven at 350° and bake for about 10 minutes until they are crispy. These can be set aside as they cool and stored for later use.

2. Zest your first 2 oranges and add the zest to a blender or food processor. After you have yielded the majority of the zest from the oranges, cut them in half and squeeze the juice into the blender, carefully straining out any seeds. Add the balsamic vinegar, honey, garlic, salt and pepper and blend until smooth. While the blender runs on a low setting, slowly add the olive oil so that it emulsifies with the juice and vinegar. Once all the olive oil has been added, store vinaigrette in a proper container in the refrigerator. Should yield approximately 2 cups.

3. With the other 2 oranges, cut off both top and bottom of the oranges and discard. Using a sharp paring knife, remove all of the peel. Carefully cut in between each membrane and release the orange supreme with just the flesh of the fruit. Continue until all of the wedges have been removed.

Store in the refrigerator.

1 tablespoon of chopped garlic 1 teaspoon kosher salt 1 teaspoon black pepper 1 cup of extra virgin olive oil 4 cups Baby Spinach

4. Place squid into a mixing bowl and add 1 cup of vinaigrette. Toss to

cover squid completely. Place in refrigerator to marinate for at least 2 hours (or up to 24 hours, for next day preparation).

5. Fire up the grill, and let it get medium-high hot. Place tubes and tentacles on the grill perpendicular to the grill bars. Cook for approximately 1 ½ minutes before flipping and cooking the other side. Tentacles will retract during the cooking process, but that’s ok. When flipping the tubes, allow excess water to drain out. While calamari cooks, season with kosher salt and pepper to taste. After calamari has grill marks and a reddish tint around the edges it is ready to come off the grill. Allow to cool, and then cut tubes into rings but tentacles can be cut or left intact.

6. Add Baby Spinach, squid and ½ cup of vinaigrette to a mixing bowl and toss well to coat evenly. Serve on a nice platter and sprinkle with broken up pieces of Prosciutto and garnish with orange supremes and Feta cheese crumbles. Serves approximately 4 people.

SPECIAL ADVERTISING SECTION

DIESEL BODY SHOP P.O. Box 161302 Austin, TX 78716| 512-553-8350 | www.DieselBodyShop.com

F

ounded in 2012 by Frances Smith, Diesel Body Shop is dedicated to preparing healthy meals for athletes that strive to take their performance to the next level and people that want to lead active lifestyles through proper nutrition. All meals are specially customized for each individual’s specific diet needs.

As an NPC Physique competitor, full-time Exercise Physiology Master’s student and Strength and Conditioning Coach intern with football at the University of Texas in Austin (UT), Frances aspired to create a business that offers specialized meals for those that follow a strict diet prepared by a coach or nutritionist or may have an individual goal to lose body fat or gain muscle mass.

Individuals can either send their current diet plan to Diesel or have a consultation to develop a personalized program. Meals are cooked by a professional chef, weighed, portioned, packaged and delivered fresh twice a week directly to the client or gym.

Currently, her all-star client list includes “World’s Strongest Man” and WWE wrestler, Mark Henry; IFBB Pro, Steve "Kingsnake" Kuclo; Kansas City Chiefs linebacker, Derrick Johnson and other professional athletes/coaches.

Follow Diesel for nutrition tips, recipes, interviews with pro athletes and workouts!

Twitter @dieselbodyshop Instagram @dieselbodyshop Facebook.com/DieselBodyShop

BLENDERS AND BOWLS 206 E. 4th St. Austin, TX 78701 (inside the Wanderlust Live Yoga Studio) | 512-537-8481 | www.BlendersAndBowls.com

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lenders and Bowls is Austin's first açaí café, located in the heart of downtown Austin. Serving up exotic-meetshealthy eats featuring fresh fruit blenders (smoothies) and organic bowls of açaí—a Brazilian superfruit that makes you feel super good!

What's an açaí bowl?

It's a super thick blend of organic açaí topped with organic hemp granola, fresh fruit and drizzled with local honey. Our bowls are a great source of clean energy, fueled by the purest nutrients and packed with antioxidants. This super meal is perfect for breakfast, lunch on the go, post-workout recovery or a just a yummy snack.

We also offer healthy grab-n-go items, pre/post workout pick-me-ups, plus coffee, yerba mate, and daily specials.

Good vibes and real good food now being served:

Mon-Fri 7am-6pm Saturday 9am-4pm Sunday 9am-2pm

FOO D & D RIN K Gu i d e

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SPECIAL ADVERTISING SECTION

FONDA SAN MIGUEL 2330 W. North Loop Austin, TX 78756 | www. FondaSanMiguel.com

F Ceviche Veracruzano

onda San Miguel Restaurant opened its hand-carved wooden doors more than 35 years ago, inviting Austinites to experience Mexican culture through art, ambience and authentic cuisine.

Its vibrant, green-streaked stucco and ornate, mosaic-framed doors welcome you to explore and celebrate the rich dynamism of Mexican culture.

The indoor atrium is lush with tropical plants and flowers, and the walls of the entire building boast hand-painted frescoes and a rotating selection of Mexican art. It was recently named one of Austin’s “iconic dining rooms” by Eater Austin.

Fonda’s menu offers gourmet Mexican fare in healthful dishes like tangy

ceviche, Veracruz-style pescado, achiote shrimp or a sizzling platter of tender chicken and vegetables, all served with fresh, handmade tortillas.

The on-site garden provides a constant stream of seasonal inspiration in the kitchen. Fonda features organic Rancho Gordo indigenous heirloom beans—tender, flavorful and remarkably distinct from your average pinto. And along with fresh lime margaritas and cold beer, the bar serves up an impressive wine list and selection of specialty drinks, like the watermelon-infused "Silver Coin" margarita.

Expanding the cultural horizons of its diners past the gastronomical, Fonda San Miguel offers a truly immersive experience—one that blurs the lines between where Austin ends and Mexico begins.

Ingredients: 1 pound skinned black drum or redfish fillets, cut into 1/2" cubes Juice of 8 large limes (about 1/2 cup) 4-5 pickled jalapeños, drained (or fewer for a milder dish) 2 medium tomatoes, seeded and chopped 1/4 cup olive oil* 1/2 tsp dried Mexican oregano 1/2 tsp salt 1/2 tsp ground black pepper leaf lettuce for lining dish Avocado slices Lime wedges

Place fish cubes in a non-reactive bowl and pour lime juice over them; toss to coat well. Cover the bowl with plastic wrap and refrigerate for at least 5 hours. Stir occasionally with a wooden spoon. Chop jalapeños and add them to the fish, along with tomatoes, oil and seasonings. Toss well and drain.

Serve chilled in a bowl or footed glass lined with lettuce leaves and garnished with avocado slices and lime wedges. Serves 6.

*FSM uses high quality olive oil from Con 'Olio in all of our cooking.

WINFLO OSTERIA 1315 W. 6th St. Austin, TX 78703 | 512-582-1027 | www.WinfloOsteria.com

W Winflo Wedding Soup

inflo Osteria is an Italian style eatery with a casual atmosphere featuring moderately priced fresh food made from locally sourced ingredients. Offerings include a wide variety of wines from around the world as well as signature cocktails. The menu has a classic Italian influence made simply.

Our eye catching Italian style brick oven bakes Neapolitan style pizzas

Chicken Meatballs: 1 lb Ground Chicken Salt and Pepper A pinch Dry Oregano 1 Tbl Minced Parsley

1/2 Tbl Minced Shallots 1/2 Tbl Minced Garlic 1 Egg 1/3 cup Breadcrumbs 1/2 Tbl Extra Virgin Olive Oil

Chicken Meatballs Mix all seasonings, parsley, garlic, and shallots into ground chicken. Add egg and breadcrumbs to chicken mixture and combine well. Roll chicken mixture into quarter size meatballs. Add EVOO to sautee pan and heat on medium. Brown chicken meatballs on all sides and continue to cook until internal temp hits 165 oF, about 10-12 minutes.

to perfection. Additional menu items include fresh salads, soups, appetizers, homemade pastas and more.

Winflo Osteria is housed in a 1922 craftsman style bungalow. Upstairs you can enjoy a glass of wine at the bar or dine inside. Downstairs, a private event space and a listening room featuring small intimate acoustical performances.

Outdoors, relax under a 300 year old live oak that shades our large terraced patio.

Soup: 1/2 Tbl Extra Virgin Olive Oil 2 cup Diced Celery 1 cup Diced Carrots 1 cup Diced Onion 1 Tbl Minced Shallots

Soup Cook Orecchiette pasta according to directions. Heat large pot over medium heat and add EVOO. Add celery, carrots, onions, shallots, and garlic to pot and cook, stirring frequently for 5-7 minutes. Add fresh basil, oregano, salt, and white pepper and cook for another minute. Once veggies are softened, add chicken stock, crushed tomatoes, and meatballs to pot and stir. Simmer soup for 7-10 more minutes then turn off heat. Immediately add fresh spinach and cooked orecchiette pasta and let rest for 5-10 minutes to wilt spinach. Top with shaved parmesan and serve.

2 lg cloves Minced Garlic 1 Tbl Chopped Fresh Basil A pinch Dry Oregano A pinch Salt A pinch White pepper 8 cups Chicken Stock 3/4 cup Crushed Tomatoes 5 oz. Spinach 4 oz. Dry Orecchiette Shaved Parmesan (optional)

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with cozy interior seating as well as tables under the covered patio. Their love of the Texas Hill Country and devotion to inventive cuisine inspire an assortment of delectable culinary creations that are featured in the restaurant’s daily soups and entrée specials. Open for lunch every day except for Tuesday, the eatery also serves dinner on Friday and Saturday evenings.

pears into the pot and then add the stock. Bring to a simmer and cook over low heat for about 20 minutes or until the parsnips and pears are soft. Puree soup using an emersion or traditional style blender until very smooth. Stir in the honey, lemon juice, salt, pepper and Gorgonzola. Check seasoning and serve warm garnished with toasted walnuts, Gorgonzola and julienned pears.

Ingredients: 2 TBSP Butter 1 Large Yellow Onion, diced 2 Celery stalks, diced 1 Parsnip, peeled, diced 1 Garlic Clove, minced 6 cups Pears, peeled, cored, chopped 7 cups Chicken or Vegetable Stock 3 TBSP Honey Lemon juice – ½ lemon 4 TBSP Gorgonzola dolce, crumbled, plus additional for garnish Salt & Pepper (to taste) Walnuts, toasted for garnish

In a large saucepot melt the butter over medium heat. Add the onions and cook until translucent but not browned, then add the celery, parsnip and garlic and cook another 3-5 minutes, stirring constantly. Stir the

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ucked away in a tree-lined grotto along River Road just across the creek from the main square in Wimberley, The Leaning Pear is a local treasure offering guests creative, well-crafted soups, salads, sandwiches and daily specials. Chef-Owner Matthew Buchanan and his wife Rachel share a fresh, seasonal and local food philosophy that is carried out in a unique casual dining environment

trate; we never add sugar; we never add artificial flavors or malic acid. Just fresh, flavorful American apples. We are proud to offer our Golden blend, lightly sweet and refreshing, and our Dry blend, a full-bodied white cider for those who prefer a drier taste. We also feature seasonal ciders like Pomegranate in the spring and Strawberry in the summer, made with the same dedication to our craft as our Golden and Dry. Available in stores, bars and restaurants all across Texas.

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Ingredients: ½ jigger Bacardi Superior Rum 1 tsp Cointreau 1 jigger Pear Nectar 1 jigger Cranberry Juice 4 ½ oz Leprechaun Dry Cider

Pour both Pear Nectar and Cranberry juice in glass with Leprechaun Cider. Stir until mixed. Then add ½ jigger Bacardi Superior Rum and 1 tsp Cointreau into shaker with ice. Shake until chilled. Then strain liquor into glass with Leprechaun Cider.

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2012-2013 AFM Distance Challenge

Be in the magazine!

The male and female winners of the Distance Challenge will be featured in AFM.

Getting Your Drink on at the AFMDC

B

by Leah Fisher Nyfeler

elieve it or not, there’s not an Austin Fit Magazine Distance Challenge race in November. But that doesn’t mean runners don’t have some serious preparation to do before the Austin Runners Club Decker Half Marathon on December 9, 2012. The main thing runners will be doing is increasing their distance…and thinking ahead to race fuel.

Last year, AFM ran an article in the November issue entitled, “Running Your First Half Marathon?

Here’s What to Eat” (www.austinfitmagazine.com) which took readers through the food requirements of moving to 13.1 miles. And in this year’s October issue, one of our medical writers, Dr. Shannon Mitchel, examined the dangers of hyponatremia.

With these two pieces in mind, let’s take a look at what to drink during your race. Believe it or not, runners have many options and should thoughtfully choose their liquids on race day.

It’s generally accepted that, for under an hour, a runner really needs nothing beyond a few sips of water, if that. The hydrating that makes the difference in these short distance races was done in the days before the race. Once that runner gets beyond an hour, then all kinds of different fluids might provide additionally needed benefits. Two primary considerations are how long will I be out on the course and how much do I sweat? Both answers will help determine how much and what should be drunk.

Of course, the first option is plain water, and all racecourses will certainly provide water (though on rare occasions, aid stations do run out; the really cautious runner may carry a bottle which

she or he can fill in advance and refill whenever possible). Almost all sports gels and chews recommend drinking with their consumption (for example: Clif Bar Shot Blox “should always be followed with a mouthful of water” and Gu recommends “drinking at least 30-40 fluid ounces of electrolyte fluid to support proper hydration” when having an energy gel). Ignore simply replacing your fluids—if you’re eating over the course of your half marathon, you need to drink to support your eating. Many people prefer plain water when also using packaged energy supplements simply because of the taste. Water, however, doesn’t replace all of the electrolytes lost from exercise. For those who are heavy sweaters and prefer to drink water, pack some electrolyte replacement tablets in your shorts pocket (if you wear gloves—it could be cold one day—you can also carry your food packet and any tablets in Ziploc bags inside, next to the palms of your hands). You’ll only take one or two per hour, so you don’t need to carry much.

Like chews and gels, electrolyte replacement tablets need to be taken with (you guessed it) fluids.

austinfitmagazine.com November 2012

FINISHED

IBM Uptown Classic 10K Oct. 7, 2012

Gazelle Foundation Run for the Water 10 Miler Oct. 28, 2012

FINISHED

ARC Decker Challenge Half Marathon Dec. 9, 2012

(Continued on www.austinfitmagazine.com) 3M Half Marathon & Relay Jan. 13, 2013

See www.austinfitmagazine.com for the latest in AFMDC results and coverage!

Why? Print deadlines make information obsolete fast, so the best medium for AFMDC results is the Web. Keep checking throughout the month.

Want to make your own homemade sports drinks? Scan the QR code with your smartphone for some recipes or follow this link: http://ow.ly/ecmQp

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FiTx3

Gluten Free, Not Fun Free

by Desiree Ficker

M

y first bout of stomach issues began in college. I was running cross country for the University of Alabama and was so embarrassed about my frequent “pit stops” during our workouts.

In the years after college, I began training for triathlons and was plagued with severe stomach pain after my track workouts. I often assumed the fetal position, staying curled up in a ball for an hour after my hardest runs before I could think about eating dinner. I tried eliminating lactose, had tests run for giardia and other parasites, and attempted to lower my stress levels in the event that I suffered from “stress gut.”

When I was living in Boulder in 2003, I even had my own bathroom stall at the track that my coach at the time, Dave Scott, labeled the “Des Ficker Stall.” Charming!

At this point, Dave suggested I completely eliminate wheat from my diet. As I looked at my diet, which consisted of various forms of carbohydrates such as cereals, toast, bagels, and pasta, this feat seemed nearly impossible. The experiment of eliminating wheat only lasted two short days and put me into what felt like near starvation, so I resumed my bagel diet and my visits to the “Des Ficker Stall” at the track.

After I moved to Austin in 2004, my gut problems seemed to be increasing. I 78

austinfitmagazine.com November 2012

was embarrassed to run with new friends because I always had to stop. I had skin rashes, was fatigued, and encountered problems in my longer races with fuel and “pit stops.” Something obviously needed to be changed, and so I visited with a nutritionist and a gastroenterology doctor who diagnosed me with celiac disease. I’d been told that, as an athlete, I needed to eat for fuel but little did I know I was eating things that were basically poisoning my gut. Within a few weeks of total elimination of gluten from my diet, my symptoms abated. I was completely relieved and went on to have the best races of my career.

While I was having success on the racecourse, I had some personal remorse: the loss of pizza nights. Oh, how I loved my Home Slice Pizza with its delicious thin crust and gooey cheese after a long hard run! I began buying cookbooks and experimenting with baking, using all sorts of flour combinations and figuring out ways to incorporate other grains that would give me the carbs I needed to sustain myself. I began to find that there are many options for eating healthfully without going “carb free” (shudder).

I have since seen a gluten-free diet become a fad. People use the diet as a way to avoid eating processed carbs, which I think is wonderful. However, there are so many products out there with “gluten free” status that are

just as processed and unhealthy as the Pillsbury biscuits we all loved as kids...and maybe still do! There are several gluten-free brands that now have my loyalty, as they give me the nutrients I need without the added fats, oils, and refined sugars. I’ve incorporated glutenfree products and foods into a diet that’s also high in organic fruits and vegetables, fish, bison, eggs, and nuts without sacrificing taste. For example: I bake with Bona Dea gluten-free whole grain flour, and it gives the pumpkin bread recipe I love to make a much better consistency than I ever achieved with regular white flour.

Desiree’s List of Gluten-Free Staples Breads: Glutino flaxseed bread, Udi's chia and millet bread Grains: brown rice, quinoa, flax, sesame, chia Flour: Bona Dea whole grain baking flour Snacks: Way Better Snacks whole grain seed chips, Mary's Gone Crackers gluten-free seed crackers Other: King Soba organic buckwheat gluten-free noodles, sweet potatoes

P h o t o s by B r i a n F i t z s i m m o n s

Fitx3 T r i

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FiTx3

Kelly W. Keith, D.D.S.

General & Cosmetic Dentistry

We are so fortunate to be living in Austin where healthy, gluten-free eating is plentiful and easy. The places we frequent are Whole Foods, Galaxy Café, Zocalo, and the Snack Bar. When I crave a burger, I go to Hopdoddy for an organic buffalo burger on their delicious gluten-free buns. These folks are all very conscientious about keeping their menus stocked with items containing organic, sustainable, and local ingredients.

You can't forget dessert out on the town and for that there is Lick. Yum! Becoming gluten free has changed my race fuel as well. I have exchanged brown rice and either chicken or salmon for the pasta I used to eat the night before an event. Pre-dawn race morning, I have rice bread with almond butter and raw honey instead of a bagel. Outside of racing, I usually stick to what I do for my daily routine; I don’t “carbo load” as that has often made me feel like Jabba the Hutt on race day. However if the race is long (as in the case of a half or full Ironman-distance triathlon, on Friday before a Sunday race, I up my calories by about 20 percent.

I also add in more carbs and protein while lowering my fiber intake by eating fewer fruits and vegetables. If I am preparing to run a marathon, I keep my same routine until the day before the run and then I have a larger breakfast and lunch with lower fiber intake and make sure I am hydrating properly. During the race, I take

in either apple or vanilla Powerbar gels, which my sponsor provides. I’ve found this fueling formula has worked well for me over the past few years.

My best advice when it comes to being gluten free and racing (or for anyone else, for that matter) is stick to your routine! We have all made the mistake of purchasing some “this will make me into Superman/ woman” new product the day before an important race only to find it put us on the side of the road heaving and wondering how this could possibly have happened!

Stick to what you know, and Superman/ woman is in YOU. Outside of training and racing, my fiancé and I started a tradition of pizza night every Sunday evening. Our weekends are usually packed with rigorous exercise and activities and, as we usually have a BIG hunger on Sunday, pizza night is something we look forward to. There is little prep time except for chopping, and I make the pizzas light on the cheese. Best of all, they only take 12 minutes to bake.

Because the leftovers are good for lunch the next day, I usually make four pizzas at a time. The crust is light and airy so you don't end up feeling like you have a pizza gut at the beginning of the week.

Who said eating gluten-free has to be a not-so-fun thing? afm

Web exclusive: Visit www.austinfitmagazine to try Desiree Ficker’s Favorite Sunday Night Pizza recipe.

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Swim

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austinfitmagazine.com November 2012

P h o t o by f o t o h o g g

Where the FIT Live

Waived Application Fee When You Mention Austin Fit Magazine

Swimming with Colored Feet

by Keith Bell, Ph. D.

M

ine are black and blue.

Actually, one of mine is black and the other is blue.

No, they're not broken, though the black one has a crack and won't last much longer. These are the ones who have survived when their partners wore out. I've paired up the widows with each other. I get funny looks and the obvious questions, but they work okay. And, it saves me from having to shop for another pair. I hate shopping.

My favorite fins were a pair of blue Oceanways. I had them for years. They fit me perfectly. They were seemingly indestructible.

Unfortunately, about a decade ago, someone stole them from the deck at the end of my lane while I was swimming at Deep Eddy. I haven't been able to find another pair that fit me so well or lasted as long. What a bummer!

(By the way, if anyone out there has them, please drop them off at my place or leave them for me at Deep Eddy. No questions asked.)

When I first started using fins in the '70s, the only times I saw anyone else using them were in some swim teams' practices. Not that there were many people swimming laps at Deep Eddy, Barton Springs, Big Stacey, Northwest, Garrison, or other local pools, but the ones that were didn't have fins. Over the years, increasingly more fitness swimmers are using fins; some of them are doing all of their swimming with colored feet.

If used judiciously, fins can be great training aids. On the other hand, used otherwise, they can undermine (or should I say “defeet”) your training. (Or, then again, maybe I shouldn't say “de-feet.”)

We use fins fairly often in TeamTexas Masters practices. And, I use them in my own training. I like to use fins:

TO OVERLOAD THE LEGS Fins increase the amount of water displaced by your feet, increasing the stress put on the muscles in your legs. Swimming with fins is somewhat like doing reps with heavier weights. Adapting to this stress develops power and stamina.

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FOR OVERSPEED TRAINING If you've ever used fins, you know you can swim faster with them. Think of swimming with fins as similar to drafting behind a truck, being pulled by stretch cords, or riding a wave—only you have to do the work. There's something about going faster than you've ever gone that helps you swim faster than you've yet gone.

Even though it's not the same, your body learns how to grab the water and how to ride it more efficiently and more effectively at greater speeds.

TO INCREASE FLEXIBILITY Fins are widest at the point farthest from your ankles. As such, swimming with fins is a form of assisted stretching. As you get older, and especially if you run or bike, it's likely your swimming will benefit from stretching your toes away from your shins.

If you can't point your feet, you are putting on the brakes when you swim. Of course, some of you know that. You may even go backwards when just kicking.

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TO GET YOUR HEART RATE UP Sprinting with fins is guaranteed to get you gasping for air and pumping blood to feed your muscles faster than Takeru Kobayashi or Joey Chestnut can gulp down a Nathan's hot dog. It's the quickest way I know to get my heart rate up (well, other than looking at Sandy, that is).

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m o l P ro g ra H ig h S c h o s te L e s s o n

P ri v a

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m o o l P ro g ra M id d le S ch

Swim TO GET THE FEEL FOR DPS No, I'm not referring to the Department of Public Safety. It's distance per stroke that's at issue.

TO BUILD CONFIDENCE Confidence often comes with having done the thing before. One day, I was coaching Sandy Neilson; she was initiating her first comeback bid 12 years after winning the 100m freestyle event in the 1972 Olympics.

Toward the end of practice, Sandy looked up at me and said, “I don't see any way I can go a :58.” She had been back in semi-serious training for a short time and was about a week out from her only shot at making the 100m freestyle qualifying standards for 1984 USS National Long Course Championships. The cuts were 58.59, the exact same time with which she had won the Olympics 12 years before. “Tell you what,” I said.

“Put your fins on and go a pretty fast 100.

It doesn't have to be all out. Just go a under a minute. You can do that with fins.” She put her fins on, pushed off the wall and went a :58 100m free. Yes, from a push. Then, about a week and a half later, at her only chance to make cuts, she swam a :58.3 and qualified for Nationals.

FOR STROKE DRILLS I don't think you want to do all of your drills with fins on, but I think many swimmers are too sloppy when doing drills.

Doing drills correctly is paramount. Fins keep you up in the water, thereby allowing you to slow down and get the drills right, especially when first learning them.

TO EVEN THE PLAYING FIELD Throwing fins on the slower swimmers allows me to send the entire group off together on the same interval. It's fun for the slower swimmers. It increases the

challenge for all. And it better enables me to watch everyone at once.

FOR A CHANGE OF PACE (Get it?)

Most people enjoy mixing it up, playing swimming with different toys, and varying the feel. I'm for it as long as we keep it purposeful. Fins add variety, if not spice, to your routine.

TO TAKE PRESSURE OFF OF THE SHOULDERS If your shoulders are aching or sore, fins can help take the pressure off of your shoulders. They're a poor substitute, however, for taking care of injuries that might warrant medical attention.

On the other hand (or, should I say “on your feet”?) swimming or kicking easy with fins can DE-FEET YOUR PURPOSE. (There I go again.)

Unless you are lifting weights, swimming is probably one of the only things that you do in which you rely heavily on your upper body.

Throw fins on and you diminish that benefit.

That's not to say that it isn't ever okay to wear colored feet when your gas pedal is set on cruise control. But I wouldn't count that as adding much to your fitness routine or to race preparation.

Unfortunately, I see a lot of people cruising along with fins on, not getting much value from them. Many of them never swim or kick without fins.

I do see a couple of people who only swim with fins, but they stay after it pretty well. They, however, are the exceptions.

Nevertheless, they likely miss the benefits of relying on the upper body. I wouldn't recommend it. Moreover, I wonder how they would fare with naked feet. And, I wonder what color are their feet. afm

Keith Bell, Ph.D. A former University of Texas Head Swimming Coach and United States Masters Coach of the year, Dr. Bell currently coaches TeamTexas Masters, is the President of the American Swimming Association, LLC, and is a Sports Performance Consultant. As an author, he has written ten books and more than 70 articles. As a swimmer, Dr. Bell is a four-time Collegiate All American, has 36 World and 99 Masters National Records, and over the years has won gold medals in two World and in 67 Masters National Championships.

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austinfitmagazine.com November 2012

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Bike

Fit Fuel for Cycling

by B. Shiva Mayer and Robert Biard

B

ike racers and triathletes alike understand that training on a bike can be a time-consuming endeavor. Because of the inherent efficiency of riding a bike—the ability to coast downhill, the cooling effect of the passing air, and for road cyclists, the aerodynamic assistance of riders ahead—the human body can withstand far more continuous hours on the bike than it can performing nearly any other aerobic endeavor.

This ability comes at a price, however; regardless of how little impact one’s muscles have felt, the body consumes its fuel stores at a steady rate. Further, loss of body water through breathing, urination, and perspiration all accelerate as energy demands increase. In order to combat these losses, proper nutrition before, during, and after training rides and races is essential.

Before Our bodies store energy in different ways.

Immediate energy needs come from a small reserve of adenosine triphosphate (ATP) but only about five calories of energy are available this way; that’s about enough energy to ride one-tenth of a mile. Strenuous aerobic exercise is partially fueled by metabolizing carbohydrate stores—mainly though roughly two thousand calories of muscle and liver glycogen—into ATP. The rest comes from an additional one hundred thousand calories that are stored in fat, assuming they could be completely oxidized into ATP. It’s worth 86

austinfitmagazine.com November 2012

noting that fat metabolism proceeds at a slow and constant pace and, therefore, contributes less as the effort becomes higher.

When racing or training at high intensity, most cyclists find carbohydrates to be an essential part of their diet. In particular, carbohydrate-rich foods with a low glycemic index—whole grains, nuts, and vegetables among them—keep blood glucose levels stable pre-ride.

Although low-carb diets have become popular, they don’t generally meet the nutritional needs of cyclists. One potential exception is for those training under roughly 65 percent of their peak aerobic capacity; at this low intensity, the body can metabolize fat at peak effectiveness, reducing carbohydrate demands.

During For rides and races shorter than about 90 minutes—depending on intensity, of course—one can generally rely on the body’s endogenous carbohydrate reserves, assuming they were well stocked to begin

with. As the distance and effort grows, however, consuming carbohydrate-rich food on the bike becomes essential.

Exactly what kind of food to consume is almost as individual as saddle preference.

Solid or gel products, such as GU Energy Gel or Cliff Shot Blocks, are familiar to most athletes. Others prefer consuming an energydense liquid, such as First Endurance’s EFS Shots, or a more traditional drink like Gatorade. I’ve even seen racers whip “real food” out of their jersey pockets—peanut butter and jelly sandwiches, unappetizingly compressed muffins, and bottles of CocaCola. Regardless of the type of food, be sure to become acquainted with it during training instead of on race day.

When considering how much and when to eat, it helps to keep in mind that the body can only absorb about 275 calories an hour, an amount far short of the 500 to 1,000 calories an hour one might be burning in a race. The goal should not be to replace every lost calorie while riding; instead, riders should aim to eat roughly what they

can digest. From this follows the adage “eat before you get hungry” because, by the time your glycogen stores have been depleted, it’s already too late.

Equally important, especially in hot climates like Texas, is proper hydration.

While it’s tempting to assume that the corollary to the above adage is “drink before you get thirsty,” some coaches suggest that endurance athletes should instead drink whenever they are thirsty to allow the body to naturally regulate sodium concentrations. When sodium depletion is high—for example, after sweating for hours—it can be helpful to consume additional salt as well, either through salty food, a drink mix with added electrolytes (such as products offered

by Skratch Labs or First Endurance), or directly through salt tablets.

A helpful indicator of overall hydration is that one shouldn’t lose more than roughly three percent of body mass over the course of a long ride; if you’re losing more than this, then aim to consume both more water and some additional sodium.

After Post-ride, it’s necessary to rehydrate, replenish lost calories, and provide appropriate protein to support muscle development—and the sooner, the better. Cyclists should aim for a 3:1 ratio of carbohydrates to protein, which has made chocolate milk a popular choice of beverage among cyclists.

Alternatively, products like Core Power—a milk-based drink that has a 1:1 carbohydrate to protein ratio—allows athletes additional flexibility in choosing a carbohydrate source. It can be difficult to replenish one

thousand or more lost calories solely in chocolate milk!

Estimating your post-ride caloric needs is easy, given that most cyclists now ride with GPS and heart-rate monitors. The output of these devices can be uploaded to any number of free Web services, such as TrainingPeaks, to provide an estimation of the calories burned during the ride. (Cyclists with power meters can simply read off the total work done in kilojoules, which convert neatly to calories on a one-to-one basis.) By subtracting any calories eaten during the ride, the post-ride deficit can be obtained; for those seeking to lose weight, a slight deficit may be desirable.

Similar advice can be applied to hydration: by looking at weight lost during a ride, fluid replacement requirements can be estimated. The same considerations about sodium regulation that apply during a ride apply post-ride as well, although the concern is usually not as acute given that sodium is usually a part of a post-ride meal.

Eating and drinking the right quantities at the right time is essential to performing well on the bike. While the above guidelines are a good start, each rider will have unique needs and responses. To elicit the best performance, it’s imperative that each athlete finds out what works well for him or her through experience. Like physical conditioning, eating habits are best practiced and refined during training, not on race day. Consider what you should be eating before, during, and after every ride, and you’ll maximize both your enjoyment and performance along the way. afm

B. Shiva Mayer B. Shiva Mayer, 26, is a member of the Board of Directors of 787 Racing. A native of British Columbia, Canada, he has lived in Austin for nearly five years. An avid road and mountain bike racer, Mayer has competed extensively across both the United States and Canada.

For more information about 787 Racing or junior cycling in general, contact Mayer at shiva@787racing.org.

Robert Biard Robert Biard, native Texan and UT Austin graduate, is a co-founder and member of the Board of Directors of 787 Racing. Biard has been a consistent presence in road, mountain, and cyclo-cross racing, competing in more than 300 races over the last six years. Biard is a passionate advocate for the bike racing community, working with the Austin City Council and Austin Parks to promote new events and explore ways to introduce new communities to the sport. When not cycling, he and his two Weimaraners, Cooper and Tucker, can be found on the Barton Creek Greenbelt. For more information, contact Biard at robert@787racing.org.

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11/30/2012

Run

Learning to Sustain My Training, One Meal at a Time

By Dacia Perkins

M

any factors determine how efficiently and effectively you get back into shape after an extended break from training. One key factor that can sometimes take a backseat to physical training is nutrition. It can be easy to focus your attention on completing the workout, doing the necessary maintenance, and implementing the required supplemental training.

Through trial and error, I’ve discovered that, without paying attention to what I’m putting INTO my body, I will not get the most OUT of my body.

After I had my daughter, I had to learn to adapt to a new lifestyle, which included changing what I ate. I used to get away with eating whatever I wanted whenever I

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wanted, but this wasn’t the case anymore. I had quite a bit of weight to lose while still making sure I gave my body enough nutrients to feed my daughter and enough energy to start training again.

As they say, old habits die hard and mine were no exception. I have a huge sweet tooth and am practically addicted to carbohydrates. Rarely would you find a vegetable in my meal. But after months of constantly getting sick, having just enough energy to take care of my newborn (let alone ramp up my training), I knew something needed to change. I could try to work out as often as possible, stretch until I was a rubber band, and plank until I had washboard abs, but this wasn’t going to get me where I wanted to be as a professional runner. I needed

to not only pay attention to my physical training, but I also needed to pay attention to how I was fueling my body in order to sustain that training.

So how did I kill those old habits? I did it one meal at a time.

I started with breakfast. It’s the first meal of the day, so I figured I needed to start my day off right. Previously, I’d eaten sugary cereal for breakfast. As long as I had my multivitamin along with my Rice Krispies Treats cereal, I thought I was in the clear and my daughter was getting all the nutrients she needed. Wrong. How was I supposed to have enough energy to function throughout the day without any protein?

And all that sugar first thing in the morning could not have been good for my immune P h o t o by f o t o h o g g

system. So the first thing I did was substitute a yogurt for my cereal. It might have been a yogurt with crushed cookies to start, but at least I was getting some protein. Now, I have advanced and an organic non-fat yogurt with granola is usually on the menu.

Next was lunch. I usually ate a peanut butter and jelly sandwich because it was quick and easy but, again, there were no nutrients, barely any protein, and lots of refined carbohydrates. I soon learned that “quick and easy” usually meant “not so healthy.” I needed to take a few extra minutes to make a healthy lunch because the payoffs were well worth it. I was tired of getting sick and sick of being tired. A sandwich was still good a good option, of course, but maybe turkey on wheat, skip the mayo, rather than jelly on white. However, my new favorite healthy lunch is a smoothie.

A personal friend and chiropractor suggested hiding a few handfuls of spinach in with some fruit and yogurt with a little peanut butter for some extra protein. For someone who hated vegetables and lacked any protein in her diet, this was perfect.

Dinner was by far the hardest hurdle. By the end of the day, I was exhausted from taking care of an infant and squeezing in a workout. The last thing I wanted to do was slave away in the kitchen, which is what healthy meals usually meant for me. So I would throw a frozen pizza in the oven or cook up a box of mac-n-cheese instead.

But, again, this was not cutting it. So how was I going to start preparing healthier dinners? By planning. As I said before, I didn’t want to slave away in the kitchen, but already knowing what I was going to make was half the battle. So I’ve learned to plan my dinners in advance. By Sunday evening, I have a pretty good idea of what I am going

to make each night of the following week, which now includes at least one vegetable.

Then, when dinner rolls around during the week, I already know what healthy meal is on the menu and I don’t become victim to the frozen pizza again. It does take some extra time up front, but the end results are well worth the effort.

Yes, the physical side of training is very important when you’re trying to get back into shape, but you need to be careful not to neglect other factors, like nutrition. You can train all you want but, without fueling your body properly, the training will be ineffective. If you ever find yourself in a similar situation—maybe you’ve had a baby or, for one reason or another, needed a break from working out—pay attention to what you’re eating. And, if necessary, revamp your diet one meal at a time. afm

C

M

Dacia’s favorite smoothie recipe Peanut Butter Banana Smoothie

Y

CM

MY

CY

1 banana (frozen is ideal)

CMY

2 tablespoons oats

K

2 tablespoons peanut butter 1 large handful of spinach 1/2 cup milk

Blend until smooth.

The spinach will make it a greenish color, but you don't taste it at all!

Dacia Perkins Dacia Perkins is a four-time NCAA All-American and 2008 Olympic Trials semi-finalist.

She won six state championships before graduating from Lake Travis High School in 2004 and starting her college career as a University of Arkansas Razorback. After graduating from Arkansas in 2008, Perkins competed internationally before moving to Austin with her husband. She is currently training for the Olympic Trials in June as a member of Rogue Athletic Club, an Austin-based nonprofit with the goal to help aspiring Olympians reach their highest potential. Perkins is married Adam (also a former Razorback track athlete) and the mother of a rambunctious little girl. Website: teamrogue.org ; Running Blog: teamrogue. wordpress.com/news/ ; Personal Blog: daciaperkins.wordpress.com

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Culture NOVEMBER 3

FIRST SESSION HALF OFF!

Austin Raw Food and Music Festival Presented by Cosmic Intuition Productions and Onnit Labs, the festival is set to feature raw and organic foods by Chef Baba Kosan and other local suppliers such as smoothies

by Juiceland. Alongside these appetizing options is live music offering diversity from countries such as Brazil, Iran, Haiti, and Trinidad. Healing Arts classes, demonstrations, and sessions will also be available throughout the day. Admission is $10.

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Lone Star Vegetarian Chili Cook-Off For the low price of $8, you can help decide which of 20 teams will take home the People’s Choice Award at this year’s Vegetarian Chili Cook-Off. Besides tastings, there will be live music while local vendors and educators provide plenty of information and entertainment. All proceeds benefit the Texas Humane Legislation Network, the voice for animals inside the Texas Legislature. Sunday, noon4 p.m. • 6701 Burnet Road Farmers’ Market veggiechilicookoff.com 92

austinfitmagazine.com November 2012

NOVEMBER 10-11 and 18-19

East Austin Studio Tour Take a peek inside Austin’s art scene by exploring some of the 300 artist studios and exhibition spaces open to the public on two weekends. Dive into the culture of East Austin from its eclectic eateries to diverse shopping venues, learn about artists’ skills, tools, and ideas, and support local businesses all while contributing to your own art collection. Saturday and Sunday, both weekends, 11 a.m. – 6 p.m. (check website for weekday tour options) East Austin (specific locations can be found online) • eastaustinstudiotour.com

FILM NOVEMBER 1-4

Austin Polish Film Festival Featuring Polish directors born in the Cold War Era, the Austin Polish Film Festival highlights several films created in the new democracy, as well as animations and shorts.

Nine award-winning feature films as well as documentaries about the business and guest speakers will be presented. Films are subtitled, and information about each can be found on the event website. The Festival opens with a gala reception on November 1; tickets can be purchased for individual films or as a

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

VIP pass that includes all films and the gala.

Thursday and Friday, 6 p.m., Saturday and Sunday, noon. • Marchesa Hall and Theater in Lincoln Village • austinpolishfilm.com/ home/2012_ festival

and a concert by Emmy-award winning artist Darby Ledbetter on November 10 at The Nutty Brown Café. Locations vary by day and event • swingingforethefences.com

FUN

2012 Formula 1 United States Grand Prix Austin’s own Circuit of The Americas is the nation’s first purpose-built Grand Prix facility in the U.S. Nestled in southeast Austin, the new track hosts its inaugural race and one of the world’s most prestigious sporting events this month. In addition to the three-day Formula 1 race, a variety of free musical events and celebrations will turn downtown Austin into a giant party. Be a part of the crowd, which is expected to hit as many as 300,000 for the three-day weekend. Friday, Saturday, and Sunday • Circuit of The Americas • circuitoftheamericas.com

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The Twelve Days of Christmas, A Christmas Affair 2012 Palmer Event Center opens its doors to over 200 merchants from across the country as part of Austin Junior League’s annual fundraiser. Proceeds from this event sustain the Austin Junior League, which donates and contributes 100,000 volunteer hours and millions of dollars in funds to the community each year. Ticket price includes shuttle bus service to and from Barton Creek Square Mall. One day market tickets are $15 (other ticket options are available). WednesdaySunday, hours vary based on day • Palmer Events Center • jlaustin.org

NOVEMBER 7-10

NOVEMBER 10

Swinging Fore the Fences Celebrity Golf Tournament and Concert Several major league players and professional athletes have committed to play in this tournament benefitting local sports charities that work with special needs children and inner city and at-risk youth. On November 7, a meet-and-greet with all of the celebrities attending the event starts off the festivities, followed by the tournament on November 8,

11th Annual Rockin’ Around the Holiday Bazaar Unique local vendors come in droves with a variety of goods to get the holiday shopping season started at this City of Round Rock event. Look here for handcrafted Christmas goods and specialized presents. Admission is free. Saturday, 9 a.m. – 4 p.m. • Clay Madsen Recreation Center • facebook.com/ rockinaroundtheholidaysbazaar E v e n t s A r o u n d Au s t i n

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Congress Avenue Kayaks Is Open!

E. C esar Cha vez We are HERE

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105.9 Spirit Fest 2012 Back at the Dell Diamond for its second year, the 105.9 Spirit Fest features artists like Jeremy Camp, MercyMe, and David Crowder as well as nationally recognized performers and local talent. Activities for the whole family are scheduled to fill the day, and kids ages 16 and under get in free with general seating and pay half price admission in reserved seating. Family and group discounts are also available online.

Sunday, noon • Round Rock Dell Diamond spirit1059.com/SPIRITfest2012.aspx

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Rides & Races Around Austin

Forumla Run //

November November 3

Formula Run 5K

November 17

Vern’s No Frills 5K

Berry Springs Park & Preserve, Georgetown noexcusesrunning.com

Circuit of The Americas Formula 1 Race Track site.runtex.com/index.php/2012/08/formula-run/

Walk to Defeat ALS

Light the Night Walk-LLS

Wild Hare 50m/50K/25K/10K

Mueller Lake Park • lightthenight.org November 4

Susan G. Komen Race for the Cure

Downtown • komenaustin.org/komen-race-forthe-cure GSA (UT Graduate Student Assembly) 5K Run/Walk

University of Texas, Gregory Gym Plaza, utgsa5k.com November 10

Juggernaut Ultimate Extreme Adventure Race

Stunt Ranch, 13317 Fitzhugh Road, beatthejuggernaut.com November 11

Austin Runners’ Fall Daisy 5K

Camp Mabry • austinrunners.org/daisy 2012 Run for the Rovers

Old Settlers Park • bluedogrescue.com Georgetown Running Club River Relays

San Gabriel Park, Georgetown georgetownrunningclub.com

Mueller Lake Park • web.alsa.org/Austin Bluff Creek Ranch, Warda • tejastrails.com November 22

ThunderCloud Subs 2012 Turkey Trot (5 miles)

The Long Center thundercloud.com/index.php/trot

2nd Annual Thanksgiving Day Turkey Trot 5K

Lions Park, Temple • templeparks.com

2012 Tanger Outlet Turkey Trot (4 miles)

Tanger Outlet Center, San Marcos tangerturkeytrot.com November 24

Lights Spectacular 5K

Lady Bird Lane, Johnson City jcfirstchristian.org

December December 1

San Antonio 5K Santa Boogie

Hemisfair Park-Archway Plaza facebook.com/SanAntonioSantaBoogie Run Pfor Your Life Pflugerville 5K

Pflugerville Lake pflugervillerelay5k.eventbrite.com

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austinfitmagazine.com November 2012

5K Obstacle Course Zombie Race - Run For Your Lives

December 2

Jingle Bell 5K benefitting MADD

January 13

Bruises and Bandages 5K

The Domain • madd.org/local/offices/texas/ events.html

Big Longhorn Ranch, Cedar Creek runforyourlives.com

Lake Georgetown • trailheadrunning.com/ trailseries.html

December 8-9

January

January 27

Schlotsky’s Jingle Bun Fun Run

Scott and White West Campus, Temple templeparks.com

Rogue 30K (#5 in the Austin Fit Magazine Distance Challenge)

January 1

Resolution Run 5K

St. Phillips Methodist Church, Round Rock stphilipsumc.org/index.php/mission-outreach/ resolution-run

Austin Runner’s Club Decker Challenge (Half Marathon AND 5K) (#3 in the Austin Fit Magazine Distance Challenge)

Travis County Expo Center • austinrunners.org/ deckerchallenge

Cedar Park High School • rogue30k.com Hero-Thon Half Marathon Series

Alamodome, San Antonio • lls.org/herothon

January 12

Bandera 100K/50K/25K (part of the Montrail Ultra Cup)

HCSNA, Bandera • tejastrails.com/bandera.html

December 15

Sticks and Stones 16.04K

January 13

Vern’s No Frills 5K: Race #45

3M Half Marathon (#4 in the Austin Fit Magazine Distance Challenge)

San Antonio • scallywompus.com Berry Springs Parks & Reserve, Georgetown noexcusesrunning.com

Stonelake Boulevard • 3mhalfmarathon.com

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RedBlack Gym 5126 Burnet Rd., Austin, TX 78756 (512) 507-6450 redblackgym.com

Lean Lifting

by Jen Shaw Warm-up: Dynamic Drills: high knees, butt kicks, lunges, push-ups, squats Band work: Lateral band walks

Workout: (3 rounds) 2x prowler sprint (50 lbs on sled) 9-7-5 push-ups/squats 2x prowler sprint 9-7-5 sandbag ground to overhead/sandbag lunges 2x prowler sprint

Barbell Complex: 3 cleans 2 hang power cleans 1 push jerk (increase weight each set)

Finisher: Every minute on the minute for 8 minutes: 3 clean and jerks with heavy weight 5 box jumps

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Lean Lifting with RedBlack Gym

by Monica Brant

A

s usual, I was traveling the night (and the two weeks) prior to my KMB workout. Waking up early the that morning wasn’t exactly what I had originally planned but, since there was a tight deadline for Austin Fit Magazine, I was up early and heading to Austin to see what was in store for me. Since August 13, I’ve been living in Universal City just north of San Antonio with my new hubby, so it was up and out the door early to avoid traffic to make the 9 a.m. workout with Jen Shaw and her group of Lean Lifting fit ladies.

I arrived easily enough and, yes, was awake! I was intrigued with the workout and looking forward to learning the moves as I have been reading more about Olympic lifting as a way to increase my speed and strength for sprinting. Sprinting is a huge part of me; I’m competing in the Master’s Track and Field division with my first big meet of the year in March 2013. So I’ve been focusing my training and time solely on what will increase my technique and ability for the sprints. With all this in mind, I was quite excited to have a trainer help put me through some lifts and make sure I have the form down so I could continue on my own.

Jen had a great beginning circuit for us that completely warmed up our entire bodies. After the warm-up section, we moved into the lifts, which included descriptions like “clean,” “hang to clean,” and “jerk” (I love the names; they make me giggle). To make sure my form was correct, Jen kept my weight light, increasing it slightly as I became more comfortable. The other ladies in the class were all moving fast and knew exactly what was happening so Jen could take extra time with me and critique

each set/rep for me. I believe it’s critical to get these lifts down correctly and learn to use the hips and momentum to lift heavier weights properly.

Jen has an easy but motivating way about her coaching and I thoroughly enjoyed my hour attending her class at RedBlack Gym. I would absolutely love to go back and try the workout again, though this may be harder now since my move from Austin. So I will be working on these movements at home, incorporating them into my routine (hopefully) at least once a week. My only regret was that I wore orange instead of red.

Thanks, Jen, for some new movements that will complement my track endeavors!

Ladies, be sure you check out her Lean Lifting classes for some variety in your workouts…I promise you will not regret it! afm Special thanks to my sponsors: Hair Goddess (http://hairgoddess.net) for continual great hair design CryoStudio of Austin www.cryostudioofaustin.com/index.php Orange “I train like a Girl” tank and Naked Capris from http://belezabrazilclothing.com K i ck M o ' s Bu t t

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Muscle Movement of the Month

Diversify Your Training with Some Urban Moves

by Diane Vives, MS, CSCS | photography by Brian Fitzsimmons

H

ere in Austin, we have some really great creative environments to train in and in this month’s column, we are sharing some movements that are being used with some unique training strategies. With access to creative exercise tools and the re-emergence of portable equipment to spice up the outdoor workouts, it’s especially important to maintain purpose behind the movements. Doing this helps us not only add diversity to a fun workout but also makes

1 Clean + Press – Ultimate Sandbag • Start this modified version with a hip-width stance, sandbag in hang position in front of the lower leg, and emphasizing a hip flexion with just a little knee bend. Brace the core by engaging the muscles around the hips and torso.

• Push through the ground with the heels to extend the ankle, knee, and especially the hips to accelerate the sandbag vertically. Path of sandbag should stay close to the body and not swing out.

• Once the body is fully extended, pull yourself under the bag and catch in a front carry position across the arms and over the chest. The feet finish a little wider at shoulder-width when you finish the catch, with lower body in athletic flexed position.

• Extend the lower body again and press the sandbag directly overhead with arms fully extended.

• The sand will shift and create a stability challenge, so you must work to stay on path with the movements.

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sure that we are still getting the most out of our training.

The first two movements use a method of training that is termed “active resistance” because the training equipment offers a dynamic quality that challenges you to maintain the path of movement while adding resistance. Jay Dawes, Ph.D., CSCS, co-wrote an article for the Australian Sports Institute that focused on how this kind of active resistance is great for injury prevention and for developing strength through the full range of motion (extremely

valuable in injury prevention for many athletes). This is found to be especially true of water-filled training tools; the vibration caused by the “splash” on the inside of the equipment increases core engagement more than a static object. Take a look at the following two movements.

Web exclusive: Visit www.austinfitmagazine.com to discover more about this unique urban art project.

2 Lunge with Rotation – H2O Ball • This is a stability ball that has been filled with 5-15 pounds of water. This is easily done with a water hose and then pumping air into ball until surface is tight. Sports teams and military groups, among others, have used these implements for several years.

• Start by holding water-filled ball in front of torso and standing tall.

• Step out into a lunge with ankle, knee, and hip vertically aligned. While maintaining a stable lower body, rotate the shoulders with ball to the outside of the forward leg.

• Reverse the rotation back over front leg. Push off the front heel to return to a standing position.

• Always keep core braced with a vertical torso position. Don’t let the water-filled ball pull you out of position or pull your lower body out of a stable position.

Mu s cl e M o v e m e n t

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Muscle Movement of the Month

3 Next is a new version of the battle ropes that we have been using for wave training. Using long 1- to 2-inch diameter shipping ropes has added diversity to the total body movements that create a wave, which moves the weight of the rope either together or in an alternating pattern. Stroops Battle Ropes not only offer a safe alternative (the band is encased in a cloth sleeve) but they are light to transport while recreating the resistance of the heavy ropes. This is great for versatility and using varying levels of resistance for the needs of different levels of athletes. Let’s look at a simple but great move in wave training.

Giant Waves – Battle Rope • Start in an athletic stance with feet shoulder-width apart and holding the ends of the anchored rope just outside the knees.

• Push your heels through the ground and extend the lower body as you lift the ends of the rope overhead.

• Once the body is fully extended, reverse the motion by pulling down on the ends of the rope that has built resistance on the upward momentum. This creates a giant wave in the rope.

• Once you reach start, you repeat.

This creates continuous giant waves in the rope and total body movements that make this exercise a true metabolic challenge.

4

The last movement is an example of “junkyard” training, where you find objects available to be used for the purpose of loading or challenging movements. We literally found on the ground two bricks in good condition and used them to load a dynamic upper body movement. Check this out.

Squat with Punches – Bricks • Using a shoulder-width stance in a partial squat, hold the bricks with one arm extending directly out from the shoulder and the other arm flexed with brick close to shoulder.

• Maintain the athletic partial squat for lower body isometric work while alternating punching movement.

• Rotate the shoulders and torso just enough to allow a complete extension of arm in front of the body. While doing this, allow the heel on the same side as punching arm to lift and slightly rotate to release the heel and allow hip to turn with the torso. This helps to protect the lower back.

• Alternate punches and make the movements that are loaded with the light resistance of the bricks smooth and fluid.

These movements introduce you to some creative and fun ways to add diversity to your exercise menu. Just remember: don’t

lose focus on movement technique, quality, and purpose while you are having fun.

There is so much you can do with active

resistance and wave training, so ask your professional trainer or coach! afm

Diane Vives, MS, CSCS, is an Advisory Member of the Under Armour Performance Training Council. An internationally recognized fitness expert, she has appeared in several publications such as Women’s Health, Shape, and Muscle & Fitness Hers.

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By the Numbers

Counting calories? Get out your calculator for Thanksgiving, as we found some nutrition numbers that may surprise you.

1941

972

Year Congress decided to make Thanksgiving an official national holiday

3

Number of recommended ounces in one portion of both red and white meat

37

Number of different types of Marie Callender’s pies

3,000

396

91

Calories burned in an hour by a 150-pound person taking a walk (male or female)

Average number of calories consumed by Americans on Thanksgiving

Percentage of Americans who find it easy to get fruits and vegetables

1,088

29

Number of restaurants within Austin’s city limits

Grams of protein in a 100gram piece of turkey breast

Number of people served by the Capital Area Food Bank in any given week

43

1,053

Number of people in millions who travelled for Thanksgiving in 2011

Average cost of food per month in Austin in dollars, including groceries and eating out

150,000

49

8

Average price paid in dollars by shoppers for a Thanksgiving dinner

Percentage of 18- to 29-yearold Americans who eat out four or more times a week

33

128

Percentage of Americans who have eaten Indian cuisine

63

48,000

Pounds of garbage, including food, packaging, and glass, produced annually by the average American restaurant

Number of sweet potatoes in millions produced by North Carolina for Thanksgiving in 2010, more than any other state

18

Number of total pounds of turkey consumed by Americans every year, second only to Israel (which eats 28 pounds of turkey annually)

7

Millions of people who watch “A Charlie Brown Thanksgiving” each year

7

Number of vegetarians in America in millions (turkeys can give a sigh of relief)

27

Number of floats in the Macy’s Thanksgiving Day Parade

44

Millions of people who watch the Macy's Thanksgiving Day Parade every year

Number of restaurants on or near the University of Texas campus

Percentage of Americans who think a low-fat diet is more important than a low-carb diet

45

Number of turkeys, in millions, consumed in America every Thanksgiving S O U R C E S L I S T E D O N W W W. A U S T I N F I T M AG A Z I N E . C O M

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Before NeriumAD

After NeriumAD

AUSTIN FIT MAGAZINE

AUSTIN FIT MAGAZINE

NOVEMBER 2012 + THE NUTRITION ISSUE

The Nutrition Issue

SPICE UP YOUR HEALTH INDIAN FOOD FLAVORS THAT PREVENT AND HEAL DIET DIATRIBES CAN YOU GO OVERBOARD? EST. 1997 ISSUE #182

FORAGING FOR FOOD AT THE FORMULA 1 GRAND PRIX

Willie Nelson Talks Food, Fuel, and, yes, Hemp

by MELANIE P. MOORE

NOVEMBER 2012