SPRING & SUMMER 2014
for military & their families WEIGHT LOSS SUCCESS STORIES
5
Need-To-Know
SUPER
FOODS
Hampton Roads
WALKING, HIKING & BIKING TRAILS
YOUR LOCAL GUIDE TO LIVING A HEALTHY LIFESTYLE FOR SERVICE MEMBERS, VETERANS & THEIR FAMILIES
WEIGHT LOSS SUCCESS PGS 8, 14
RACES PG 3
SUPER FOODS PG 7 SUMMER RECIPE PG 13
EXPERT TIPS PG 10
Spring/ Summer 2014 Published by Military Newspapers of Virginia
The contents of this special section are not necessarily the official views of or endorsed by the U U.S. government, S government the DoD, the DoT or the U.S. Coast Guard. Opinions of contributing writers do not necessarily reflect the opinions of Military Newspapers of Virginia or The Flagship®. The availability of these newspapers and the appearance of advertising in these publications, including any inserts or supplements, do not constitute endorsement by the federal government, the DoD, the DoT, the U.S. Coast Guard or Military Newspapers of Virginia of products or services advertised. Military Newspapers of Virginia is a private firm in no way connected to the Department of Defense or United States Coast Guard.
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MILITARY NEWSPAPERS OF VIRGINIA
HEALTHY LIVING
| SPRING/SUMMER 2014
WANT TO SUBMIT YOUR STORY, RECIPE, OR FITNESS TIPS? Email healthyliving@ militarynews.com or scan the QR code below with your smart phone!
THE MILITARY CHALLENGE July 26 @ Virginia Beach Sportsplex
Run with the Chiefs 5K, Photo by MC1 Molly Burgess
Labor Day 5K, courtesy of Fleet Readiness Regional Marketing
MWR RACES Spring/Summer 2014, www.discovermwr.com Spring Fever 5K @ NAS Oceana, April 24 Teal Ribbon 5K @ NSAHR Norfolk, April 28 The Great Race @ NNSY and NSAHR, May 22-23 Summer Fever 5K @ NWS Yorktown, June 13 Run For Glory 5K @ JEB Little Creek, June 19 Floyd Carter Memorial 10K @ Cheatham Annex, Aug. 15 Run with the Chiefs 5K @ NAVSTA Norfolk, Aug. 22 Labor Day 5K @ JEB Fort Story, Sept. 4
Learn more at www.themilitarychallenge.com
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LOCAL HIKING, BIKING, & WALKING PATHS By Wanda Long, 757lifestyle.com The Noland Trail at Mariners’ Museum Park features 14 bridges. Its five miles stretches along the shoreline of Lake Maury, providing a scenic walk or run. The most famous stop on the trail, Lion’s Bridge, has magnificent views of the James River. You may want to bring a bike to Newport News Park. This large municipal park is a biker’s dream with more than five miles of unpaved trails. Don’t want to bike? Enjoy the park’s more than 30 miles of trails for jogging, hiking, or walking.
HAMPTON ROADS RUNNING CLUBS By Cathy Heimer Lace up your running shoes and get involved with one of the local clubs that promote fitness while having fun and meeting others with a similar interest. Tidewater Striders: The Tidewater Striders is one of the largest running clubs in the United States and promotes fitness-related activities including running, walking and multi-sport events. The club is for every one of all fitness levels, from the social fitness walker to the most competitive racer, as well as multi-sport participants. For more information, contact Tidewater Striders Membership Chairperson Bob Brunner at membership@tidewaterstriders.com or visit www.tidewaterstriders.com. New Energy Youth Running Program/ P.O.W.E.R.: The Tidewater Striders also offer the New Energy Youth Running Program for ages 6 -16. For more information, contact Coach Angelo Celesia at acelesia@aol.com or Dan Edwards, chairman of the Tidewater Strider Youth Committee at lionrun@aol.com. New Energy also sponsors an outreach program, P.O.W.E.R. (Program Of Wonderfully Exceptional Runners) a running group designed especially for special needs children and their parents. For more information, contact Todd Humphrey at btodd.humphrey@gmail.com or follow them atwww.Facebook.com/NewEnergyPower.
Some of the most historical habitats in the country are located along the Dismal Swamp Canal Trail. The recreational area, located in Chesapeake, stretches over eight miles and borders the Dismal Swamp Canal. The historic path is linear and flat, therefore perfect for all ages, whether you want to bike or walk it.
Colonial Road Runners: The Colonial Road Runners are a non-profit educational organization dedicated to the promotion of running, walking, health and fitness in and around Williamsburg. For more information, visit colonialroadrunners.org. Annual memberships are available for individuals, $15; families, $15 or students, $10.
You can hike, bike, or walk the 20 miles of trails at First Landing State Park in Virginia Beach. Virginia’s most visited park possesses nine trails, including the popular Bald Cypress Trail — a one mile path that crosses ponds and dunes. Bike rentals are available at the Bay Store for a journey on the Cape Henry Trail.
United Athletics Williamsburg: United Athletics’ mission is to pair local athletes and individuals who require physical assistance to participate in a variety of events — swimming, biking, running, and triathlon races. For more information, visit www. unitedathleticrva.com or email unitedathleticswilliamsburg@gmail.com
Pick your choice of one of the six trails at Chesapeake’s Northwest River Park, or choose to hit all of them. Every one of the park’s trails is less than three miles and ideal for getting a closer look at natural life. For a view of the Northwest River, take the Marjorie Rein Memorial Walkway.
Peninsula Track Club: Founded in 1955, PTC is the oldest running club in Virginia and is currently involved in more than 35 events annually, from 5Ks to ultramarathons. There are currently more than 600 members and serves the Virginia Peninsula and surrounding communities. For more information, email samarillo@cox.net; phone: (757) 873-1968 or visit www.peninsulatrackclub.com.
Moms Run This Town: MRTT is a free nationwide running club with local chapters to support and motivate women in their running journey. It doesn’t matter if you are a walker or runner... a mom to humans or a mom to pets — or not a mom at all. To find a club near you, visit momsrunthistown.com, click on the local chapter’s page and enter your zip code to find the nearest location. Running F.A.M: Running F.A.M (For All Military) is a running group, started in 2012 and based at Joint Base Langley. We are out here running everyday and we do it “for all military” past and present. For more information, email running_fam@hotmail. com or visit www.facebook.com/RunningFam#!/RunningFam. Girls on the Run South Hampton Roads: For girls in grades 3rd through 8th, the 24-lesson Girls on the Run curriculum combines training for a 5K running event with lessons to inspire girls to become independent thinkers, enhance problem solving skills and make healthy decisions. For more information, visit www.gotrshr.org. 4
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HEALTHY LIVING
| SPRING/SUMMER 2014
MILITARY SPOUSE RECIPE Fettuccine Alfredo Ingredients: 1 (9-ounce) package refrigerated fresh fettuccine 1 tablespoon extra virgin olive oil 1 teaspoon minced garlic 1 tablespoon all-purpose our 1 cup 1% low-fat milk 2/3 cup (about 2 ½ ounces) grated Parmigiano-Reggiano cheese ½ teaspoon salt 2 tablespoons chopped fresh parsley ½ teaspoon freshly ground black pepper Directions: Cook pasta according to package directions, omitting salt and fat. Drain in a colander over a bowl, reserving 1/4 cup cooking liquid. While pasta cooks, in a large nonstick skillet add oil; swirl to coat; bring to medium high heat. Add garlic to drippings in pan; sautÊ 1 minute, stirring constantly. Sprinkle our over garlic; cook 30 seconds, stirring constantly. Gradually add milk, stirring constantly; cook 2 minutes or until bubbly and slightly thick, stirring constantly. Reduce heat to low. Gradually add cheese, stirring until cheese melts. Stir in salt and reserved 1/4 cup cooking liquid. Add hot pasta to pan; toss well to combine. Sprinkle parsley and pepper.
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HEALTHY LIVING
- please be sure to mention this ad to receive your military discount. | SPRING/SUMMER 2014
KNOW THYSELF Keeping your own training journal
A TOOL FOR HEALING, HAPPINESS AND WELL BEING. LEARN THE WAYS OF “JOURNALING” AT HTTP://YOUTU.BE/UA3X6WCU9ES.
By Roger Whiteway Originally published in The Flagship At the gym recently, there was a young man using the pulley machine. After each set, he would walk over to a logbook and write the number of reps he had done. heir training activity. Many athletes keep log books of their With my cycling GPS, I can download all kinds of data from nd analysis over time. a ride onto my computer, then run trend I know runners who do the same with their training runs. As I watched this young man, I got too wondering ... since I’m interested in the role of our thinking on our health and athletic performance, would there be a value in recording my thoughts? Turns out, there is. Dr. Wayne Jonas, a family physician and president and CEO of the Samueli Institute in Alexandria, Va. has a new YouTube video on the benefits of “journaling” — keeping a journal, writing down thoughts daily. He provides three techniques for doing this: split page, split person and dream journal. His short video (http:// youtu.be/uA3X6Wcu9es) does a good job in explaining how to do each. Jonas said journaling is the “path to awareness, control and wholeness.” James W. Pennebaker’s research at the University of Texas at Austin supports this. In a paper he coauthored with
JOURNALING BENEFITS In an article on PsychCentral titled “The Health Benefits of Journaling,” Maud Purcell lists these benefits: Clarify your thought and feelings Know yourself better Reduce stress Solve problems more effectively Resolve disagreements with others 6
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HEALTHY LIVING
James D. Seagel and published in the Journal of Clinical Psychology titled, “Forming a Story: The Health Benefits of Narrative,” he writes: “The guiding assumption of the present work is that the act of constructing stories is a natural human process that helps individuals to understand their experiences and themselves.” (Pennebaker is chair of the Psychology Department). The act of writing down my thoughts and then returning later to review and analyze them is helping me with my training. It provides a perspective that is hard to achieve otherwise. If, over time, I can better understand the thinking and praying that goes with my best performances, I can build on that foundation. If I can’t remember what I was thinking about (thus, writing it down helps), I may miss key elements that bring me increased strength, endurance, speed and freedom in my performance. Sports performance and health is as much about what we think, as it is about the number of pull ups we can do or our time for the mile. Why? Because we are what we think. Modern studies confirm this, but we’ve known it for a long time. Henry Ford said, “If you think you can do a thing or think you can’t do a thing, you’re right.” And, a long ago writer said, “As a man thinketh in his heart, so is he.” I have an idea that the better I get at exploring the thoughts I’ve written down and understanding which leads to improvements, this information might be even more important than how fast my times or how far my distances were. Whether we choose to use a pen and paper or a journaling app on our smart phones, journaling gives us an opportunity to get to know ourselves better. Roger Whiteway is a former Navy A6 pilot, masters state track champ and life-long competitor. He now serves as spokesman for Christian Science in Virginia. | SPRING/SUMMER 2014
TOP5
3. Kale | Recommended: every day In addition to vitamin K, important for bloodclotting/healthy bones, kale is packed with vitamins A, C and E, calcium and fiber. The veggie also contains loads of carotenoids, which are great for eye health. “I love to steam kale a drizzle with olive or toasted sesame oil and a and lit tamari sauce,” said Uliano. “I eat it warm or little as a cold side in the summer.”
super foods with a powerful health impact
Brandpoint 1. Goji berries | Recommended: every day These little berries are a very rich source of antioxidants: flavonoids, polyphenols and carotenoids. They also contain vitamins C, E and A. Goji has a whopping 500 times more vitamin C than an orange and 19 amino acids. They are also anti-inflammatory, anti-bacterial and anti-fungal. “I recommend eating them in the same way as you would cranberries or raisins,” said Sophie Uliano, New York Times best-selling author and healthy living advocate. an a week 2. Sardines | Recommended: one can ional If you avoid sardines, their nutritional profile may change your mind. Sardines contain B vitamins, phosphorus, potassium and iron. They are rich in the heart-healthy omega-3 fatty acids, which are also important for their anti-inflammatory effects. “Canned sardines are just as healthy and rich in nutrients as fresh sardines,” said Uliano. “If you dislike the taste and texture, try mashing them up with spicy mayo and eating as you would tuna salad.”
4. Coconut oil | Recommended: 1 to 3 TBSP per day Raw virgin coconut oil has a plethora of health benefits. It must, however, be raw, not hydrogenated. It has been found to increase metabolism, fight bacteria and viruses, lower cholesterol, stimulate the thyroid and is good for the brain. “My favorite ways to eat coconut oil include adding a tablespoon to smoothies or oatmeal, and using it in place of butter when baking,” said Uliano. 5. Maca | Recommended: every day Maca is usually sold as a nutty powder, but it also comes in capsules. “It is an adaptogen ... which helps the human body adapt to change and stress,” says Uliano. Perfect for vegans, maca is also a rich source of vitamin B12, minerals, protein and amino acids. “I like to bake with it or use it in smoothies. I add one heaping tablespoon of maca to my smoothie daily,” said Uliano.
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HEALTHY LIVING
| SPRING/SUMMER 2014
WEIGHT LOSS SUCCESS STORY Consistent approach pays with 60 pound weight loss for retiree
Retired Lt. Manuel Ramos works out at the Dam Neck Annex Fitness and Sports Center. Ramos has lost more than 60 pounds. His goal is to lose 20 pounds and stabilize his weight between 200 - 210.
By Cathy Heimer Manuel Ramos, a retired Navy lieutenant, has used a combination of exercise at the Dam Neck Annex Fitness Center, and regular attendance at the local Weight Watchers, to drop more than 60 pounds in the past 14 months. “I’ve basically lost a four-year-old,” joked Ramos about his accomplishment. His approach of “being consistent and doing it slowly,” has paid off for him. Ramos, a former Arabic linguist, retired in 2007. While on active duty, it was always a priority to maintain physical fitness standards. His final two years were spent at the Navy and Marine Corps Intelligence Training Center on Dam Neck Annex, where mandatory physical training was part of his daily routine. But following his retirement, the lieutenant’s priorities shifted and he took a job as a DoD civilian at Navy Cyber Forces, located in Suffolk. He found himself gaining weight. “I found myself spending time that I would originally spend on PT, doing on other things,” said Ramos. One of those “other things” was finishing his degree. “It wasn’t until I was getting close to finishing my degree, that I started focusing more on my health,” he explained. Although encouraged to participate in the civilian health and wellness program, without a gym where he worked, his workouts normally waited until evenings — or not at all. But when his weight reached a high of 280 pounds in January 2013, Ramos knew he had to take control of his health. That number was an “eyeopener, game changer” for Ramos, who now weighs in at 219. Also spurring him into taking charge of his health was his mother’s heart attack six months earlier in June 2012. “After her heart attack, she encouraged her family and friends to live a healthier lifestyle. I took that message on board. I didn’t say it was easy but I’m trying,” he said. From his active duty days, Ramos was familiar with what Dam Neck Fitness Center offered. He was comfortable coming back and found the staff, especially Cheryl Krieger, a recreation assistant at the fitness center, very supportive of his goals. In the beginning, Krieger showed him how to use the equipment at the gym and made suggestions to prevent injuries, such 8
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Photo by MCSN Kayla King
After her heart attack, she encouraged her family and friends to live a healthier lifestyle. I took that message on board. I didn’t say it was easy but I’m trying.” -Manuel Ramos, about how his mother’s heart attack changed his attitude on health
HEALTHY LIVING
as easy jogging on the treadmill, which he described as “less wear and tear on his knees.” Dam Neck is close by to his home in Red Mill Farms and Ramos has made it a point to be a regular visitor, especially on Mondays, his day off. Whenever possible, Ramos now jumps on one of the bikes during Krieger’s spin class. His workouts at the gym now incorporate all the machines and he admits to “actually looking forward to workouts.” Along with making time to hit the gym at least two or three times a week, Ramos has made many changes to his diet. Although he still enjoys red meat, he’s added more salads, fresh vegetables and homemade soups. He has also completely cut out soda and doesn’t miss it. The one thing he hasn’t given up is “a lot of black coffee … it’s a hangover from my Navy days,” he laughed. Because of the necessity of medication to control his elevated cholesterol, his doctor encouraged the weight loss. “I’m in my forties and this is the time to start making those changes,” said Ramos. Given his family history, Ramos will need to continue his medication, “regardless of my weight loss,” but is happy to not have to increase the dosage, an accomplishment he attributes to his weight loss. Encouraged by his doctor to join Weight Watchers, Ramos found support during weekly meetings at Red Mill Commons, where he learned about healthy eating and the portion size, as being instrumental to his success. He also began documenting his daily weight, hopping on the scale each morning at the same time, as well as recording his food intake and discussing both at the support meetings. In addition to the fitness center, he stretches and does basic calisthenics at home to maintain flexibility, and enjoys bowling on the weekends with his family, which includes his wife and 14-year-old twin daughters.
| SPRING/SUMMER 2014
SNACKING ON THE GO
Brandpoint IIn today’s busy world, snacking on the go is fa of life. However, delicious and balanced a fact sna snacks don’t need to be boring; or become bruised and forgotten items at the bottom of your purse. Here are some creative ways to spice up your snack routine and help y savor perfectly portioned and portable you ssnacks to help maintain a balanced diet. R Remember this rule of thumb. Sometimes it’s tough to remember portion sizes for ssnacks when you’re busy at home or at the offi office. The best tool to use when portioning you snacks is actually always with you — your you hand. The size of your thumb = a servyour ing of cheese. Two thumbs = a serving of your fav favorite nut butter. A handful = the number of nuts you should eat. A balled fist = a serving of fruits or veggies Ma it easy to grab your favorite treat and Make go. Carrying snacks in your purse can be dangerous for the other contents inside, for example, a smashed banana gets everywhere. Consider using a carrying case to keep your
Perfectly portioned snacks made simple and stylish
treats away from your phone and wallet. One option is to use a lipstick case, to bring chocolate with you when you’re out and about. Add pop — and protection — to grapes. A simple way to make grapes a grab-and-go snack is by putting them in your freezer overnight. Fill up a serving’s worth of frozen grapes before heading out the door in the morning and enjoy at your leisure — no refrigerator necessary. If you nibble on them while they’re still frozen they have a refreshing popsicle-like taste. By afternoon, the grapes will be thawed, but not bruised. Create your own 100-calorie pack. Looking for something new to snack on, but don’t want to pay extra for pre-packaged convenience? Try measuring granola, nuts, cereal or dried fruit ahead of time and packing them in small plastic bags to create your own individual snack packs. Don’t forget to label them so that reusing the bags is easy. Making these easy grab-and-go snacks will help you keep track of your snacks, even when you’re at home, and these small bites will help keep you satisfied between meals.
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HEALTHY LIVING
| SPRING/SUMMER 2014
in an EXERCISE everyday MADE EASIER world Lacey Lee (left) and retired command master chief Diane Ruhl use TRX Suspension Training during a personal training session at Lacey Lee Fitness. Ruhl lost nearly 12 percent of her total body fat during an eight-week training competetion called “Fat 2 Fit.” Learn more at http://goo.gl/VzRjRo. Photo by David Todd
NEXT TIME YOU HEAD OUTSIDE, INCORPORATE THESE TIPS 1. Use your body. Our body is a perfect piece of equipment that provides us with numerous exercises. You can simply do these exercises in the comfort of your home — mix them in with your walk/run, the neighborhood park, etc. If you are unsure what these exercises are, take to our friend the Internet to ensure safety and form. Pushups, dips, walking lunge, squats, lateral leg lifts and squat jumps. 2. Be creative. Do you live near a park? Playground? Take advantage of “equipment” around you. Most parks and/or playgrounds have benches or steps. Step ups on a bench/step — If the bench/step is low to the ground, you can turn this into a “cardio” exercise by stepping up and down as quick as you can. If the bench/step is high, turn it into a lower body exercise. Place one leg on the bench/step while keeping the other leg on the ground. Step up on the bench/ step trying not to let your other leg touch the step. Then switch legs. Planks – Place hands on a bench with toes on the ground and hold your body 30 seconds to 1 minute. Lunges – Placing your back foot onto a bench/step with your front leg on the ground, lower your body down to the ground bending both knees — do not let your front knee go over your toes — then switch legs. Dips – Place hands behind your back onto a bench or step. Keeping your elbows back, lower your body down to the ground. The further away your feet are from your body the harder it will be. 3. Take your walk/run to the next level. Don’t be afraid to swing your arms side to side as you walk, which will elevate your heart rate and get your core involved. Every two to three minutes stop and do one of these exercises for 30 seconds to one minute. Jumping jacks. High knees – Bring your knees up to your chest as high and as fast as you can. Hill climbers – Get into pushup position and alternate each knee coming into your chest going as fast as you comfortably can. 10
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HEALTHY LIVING
By Lacey Lee | Lacey Lee Fitness Originally published in The Flagship When it comes to a healthy, active lifestyle, you have to want it, know how/where to find it and what to do once you’re there. Exercise opportunities are all around us, in places you may not have thought. It does not always have to take place inside a fitness club. This time of year is an excellent time to take advantage of what nature has to offer us — the outdoors. Not only is it conveniently located, it’s free! People have all sorts of reasons for not exercising. Don’t know what to do. Have limitations due to an old injury (or current). How about the intimidation factor? Or maybe you have lost your motivation. Whatever your reason, I hope the below tips will help you. Before you begin to exercise, you need to have a chat with yourself. Ask yourself, “I want to (insert goal) … but am I willing to do what it takes to achieve it?” Whatever your goals are — remember there is no bad goal — you have to be willing to put forth the effort to achieve them. Always start small/slow and work your way to doing more. Starting off doing too much will most certainly have you stopping just as fast as you started. Look at the big picture. You want this to be a lifestyle. One of my favorite quotes for you to think about is by Edward Stanley: “Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” When people think of working out outside, they instantly think of running. While this is a great way to burn calories, it certainly is not the only way. You have many more options to burn calories. Let’s talk about something we do every day. Walk. When you apply walking to your exercise regimen, you have to remember you are exercising. You should be walking faster than you would if you were at the mall. This is the first mistake people make. The goal in doing cardio is to get your heart rate up. The ultimate goal is to get it up and keep it up for a long duration of time. Our bodies respond to change. If you find yourself doing the same exercises each time, not only will you become bored, but your body will stop producing results. Think about it: The more you do “something” the better you become, right? Therefore, we must constantly challenge our bodies in order to continue to see results. It is very easy to fall into a comfort zone with your workouts, but remind yourself that you will not know if you can do something unless you try. Visit www.laceyleefitness.com, or call 288-5444 for a free consultation. Also find “Lacey-Lee-Fitness” on Facebook. Lacey Lee Fitness is located at 1313 Redgate Ave. in Norfolk.
| SPRING/SUMMER 2014
AT A GLANCE...
FIT TIP
Estimated calorie requirements (in kilocalories) for each gender/age group Activity Level Gender
Age (years) Sedentary
Moderately Active
Active
Child
2-3
1000
1000-1400
1000-1400
Female
4-8
1200
1400-1600
1400-1800
9-13
1600
1600-2000
1800-2000
14-18
1800
2000
2400
19-30
2000
2000-2200
2400
31-50
1800
2000
2200
51+
1600
1800
2000-2200
4-8
1400
1400-1600
1600-2000
9-13
1800
1800-2200
2000-2600
14-18
2200
2400-2800
2800-3200
19-30
2400
2600-2800
3000
31-50
2200
2400-2600
2800-3000
51+
2000
2200-2400
2400-2800
Male
Do you live near a park? Playground? Be creative and take advantage of “equipment” around you. Most parks and/or playgrounds have benches or steps. Try these: Step up’s on a bench/ step — If the bench/step is low to the ground, you can turn this into a “cardio” exercise by stepping up and down as quick as you can. If the bench/ step is high, turn it into a lower body exercise. Place one leg on the bench/ step while keeping the other leg on the ground. Step up on the bench/step trying to not let your other leg touch the step. Then switch legs. – Tip provided by Lacey Lee Fitness
15
M D IL IS I CO TA U RY N T
%
Source: HHS/USDA Dietary Guidelines for Americans, 2005
TAKE ADVANTAGE OF “EQUIPMENT” AROUND YOU
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VISIT ONE OF OUR 9 LOCATIONS TODAY! 11
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Monticello Marketplace Shoppes 4655-201 Monticello Ave. Williamsburg, VA 23188 757-259-6823
SUMMER FITNESS TIPS HYDRATE
Runners stay hydrated at the Flagship Military Challenge. Learn more about the event at www.themilitarychallenge.com
Brandpoint The sun is shining longer every day, telling you that it’s time to get ready for vacations, activities with family and friends and of course, swimsuit season. To help you prepare, there are some simple fitness tips you can follow to look and feel good this summer season. Celebrity trainer and spokesman for the makers of Dr. Scholl’s®, Dolvett Quince, helps people to look and feel their best on a daily basis. “Summer is just a few short months away,” Quince says. “Getting your body ready for summer requires full involvement of one’s self. You need to be prepared mentally as much as you invest in yourself, physically. So, you need to be ready from your head to your toes - it’s a full body commitment. Hard work aside, you’ll be sure to enjoy the new you as you reach your goal.” He has a few tips to help you tackle your workout routines and get your body ready for your summer wardrobe: Stay hydrated. Drinking water helps flush your system, and as a bonus, it keeps you from feeling bloated.
Swimwear, shorts and dresses show off the legs, so be sure to target that area. Do squats and lunges to help tone the thighs and glute area. Eat plenty of fiber. Remember you can get fiber from many different foods, including delicious summer fruits such as raspberries, blueberries and strawberries! Wear the right footwear. You don’t want your workout routine halted by injuries or soreness in your feet or legs. Add weights to your workout routine. They don’t have to be heavy to help trim and tone. Keep up the workout, even while on vacation. Add a little variety to the routine with yoga or a jog along the beach. Time your workouts in the morning so you can enjoy the rest of your day. As always, be sure to exercise responsibly and consult with a fitness expert to ensure you use proper form. Summer and warmer weather will be here before you know it, so get started right away to show off your physical fitness and summerready body. Put Quince’s fitness tips to use now to get your body toned and ready.
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SUMMER RECIPE Chicken Avocado Quinoa Salad Brandpoint Ingredients: (Prep Time: 45 minutes) 1 cup uncooked quinoa 1/3 cup NAKANO Seasoned Rice Vinegar - Citrus flavor 2 tablespoons safflower, canola or corn oil 1/2 teaspoon each salt and fresh-ground black pepper 1/4 teaspoon curry powder (optional) 1 large avocado, peeled and diced 2 cups diced cooked chicken 2 cups cherry tomatoes, cut into halves 1/4 cup sliced green onion or diced red onion 1/4 to 1/3 cup chopped fresh mint (optional) Lettuce leaves
WHAT IS QUINOA? While quinoa is usually considered to be a whole grain, it is actually a seed, but can be prepared like whole grains such as rice or barley.
Directions: (Makes four main-dish salads) Prepare quinoa as package directs. Allow to cool for 15 minutes, uncovered, then spread out on a shallow tray. Refrigerate until chilled. For dressing, stir together seasoned rice vinegar, oil, salt, pepper, and if desired, curry powder. Add several tablespoons dressing to a large bowl; stir in avocado to keep it from browning. Fold in chilled quinoa, chicken, tomatoes, onions and, if desired, mint. Taste, then splash with additional citrus rice vinegar if desired. Serve salad on lettuce-lined plates.
NEGATIVE CALORIE FOOD LIST Fruits: Apples Blackberries Canteloupe Melon Cranberries Clementines Grapefruit Guava Oranges Papaya Peaches Pineapple Raspberries Rhubarb Watermelon
Vegetables: Asparagus Beets Broccoli Cabbage Carrots Cauliflower Celery Cucumbers Leek Lettuce Radish Spinach Tomatoes Turnips Zucchini
Yoga For Warriors Test your cardiovascular limits in a fun, fast paced 45-minute workout that can have you burning over 800 calories. Spinning is a great workout that is easier on your joints than running or lifting heavy weights. There’s no competition, no judgment, it is just you against the bike.
Yoga is something you can do to live a healthier and happier life.Whether it is to supplement your body-breaking gym workouts or long runs, or to find those moments of peace from a hectic life or post-deployment. Hot HouseYoga provides the complete total body workout.The heat helps with stretching and the poses help to build strength and eliminate stress. Try Hot HouseYoga and feel the difference, a consistent practice will transform your life.
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WEIGHT LOSS SUCCESS STORY Retired officer winning battle of maintaining weight loss
AFTER
By Cathy Heimer In the pursuit of getting healthy, losing weight can be only half the battle; keeping that weight off often presents as much — if not more — of a challenge to many. Retired Air Force Lt. Col. David P. Hawkins has been winning both those battles for several years now. Not only has he lost and kept off nearly 75 pounds, his pursuit of a healthy lifestyle has resulted in no longer requiring medication for both high blood pressure and high cholesterol. “It’s almost like a pattern, a habit,” said Hawkins on Feb. 10 about his healthy routine. While admitting there are times he would like to skip his daily exercise, he knows “I know I’ve got to. It’s self-motivating.” His weight loss was first profiled in a 2012 Jet Observer story, at which point he had lost nearly 60 pounds and decreased his waist size from 44 to 32 inches. Since that story, Hawkins has lost an additional 15 pounds but more importantly, has maintained his healthy lifestyle, making it part of his daily routine. Hawkins’s transformation began in July 2009, nearly a year after his retirement from the Air Force. As he prepared to at-
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BEFORE Courtesy photos tend the retirement of his former boss, the director of Air Force Intelligence, at the Pentagon, Hawkins looked in the mirror was embarrassed about what he had become. In nearly 12 months, his weight had ballooned to 230 pounds and his blood pressure averaged 130/80. His physician, Dr. Melvin S. Farland from the Oceana Branch Health Clinic, had been warning Hawkins since his retirement that he needed to take better care of himself. Farland was several in a string of doctors who had given him that warning and finally, it was at that point the retired officer decided it was finally time to heed that advice. And Hawkins had another reason for changing his lifestyle; his father had a major heart attack at age 49, and a second one killed him at age 68. He shared other similarities with his dad — both were retired military and both had high blood pressure. Although “we had the same lifestyle,” Hawkins admitted he wasn’t concerned about the family history until he ended up in the emergency room early in 2009, with a serious case of dehydration from a diuretic he was taking. “It was one of those where the ‘lights came on’ and I said, ‘You know, if you don’t change your way, you won’t see 60,” explained Hawkins, who is now 56. But even with a history of high blood pressure throughout his military career, Hawkins fought the idea of medication until late 2001, where the flight surgeon in the Air Force’s Office of Intelligence finally broke through his resistance. But by 2009, his dosage of Lisinopril had slowly crept up from the starting point of 5 to 40 milligrams daily. Also by 2009, Hawkins was taking 40 milligrams of Lipitor for his high cholesterol, which was averaging over 200. So with Farland’s guidance, Hawkins “went back to the basics” by increasing his physical activity and watching his diet. He knew he had to severely cut back on alcohol consumption. “I did not want to believe how bad it messed with your blood work numbers,” he said during the first interview. Hawkins shared how during those first few weeks, he wasn’t seeing significant changes and he often asked himself, “Why am I doing this?” He joked how his wife Carol told him he would succeed because of his stubbornness. But three months into it, Hawkins noticed the amount of “bulk” he was losing from his body. As his waist and neck sizes decreased, so did his blood pressure and cholesterol numbers. That meant fewer visits for | SPRING/SUMMER 2014
blood pressure and cholesterol monitoring, going from monthly to quarterly to every six months and now annually. By October 2010, he was off of Lisinopril and monitoring his blood pressure at home, which averages 112/78. By December 2011, he could stop taking his Lipitor and his fasting glucose level also returned to normal. Every day after he finishes up work with Spectrum Comm Inc., on Naval Support Activity Norfolk, Hawkins makes time to work out. Only taking a break for bad weather, he enjoys riding his bicycle up to 40 miles a week. Also a mainstay of his outdoor activities is daily training and playing with the dogs that he breeds as part of his business “Waggn’ Tails Labrador Retrievers.” Because the large dogs are bred to be family dogs, Hawkins ensures they are fully socialized with his own family before going to their new homes. That includes plenty of outdoor activities, running the dogs and walks with them. While “I watch what I eat,” Hawkins refuses to call his meal plans a diet. His meals are high in fresh fruits and vegetables and he has decreased the amount of red meat he eats. He confesses to a weakness for sweets, joking “I still have a pretty bad sweet tooth,” but watches how much of that he consumes. He has also given up any type of soda, even his favorite brand of the diet ones. “I’ve had two in my bottom desk drawer for about two years now, maybe three,” he said. With support from his wife and daughter, including meal planning and not bringing junk food into the house anymore, Hawkins said “It’s a family effort,” which benefits the entire
One of the ways that retired Air Force Lt. Col. David Hawkins maintains his 75 pound weight loss is by daily physical activity, including training one of his Labrador retrievers, Zeke. By managing his diet and regular exercise, Hawkins has reduced his weight and no longer needs blood pressure and cholesterol medication. Photo by Harry Gerwien | MNV family’s health. His family is also his motivation, explaining “They rely on me. I need to be around for a while.” During the first interview Hawkins stressed how his transformation wasn’t easy but the results have been worth it. “You’ve got to make time to take care of yourself. By making time now, you’re probably making more time for yourself in the future,” said Hawkins at that time and it’s a sentiment he still agrees with.
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