Spring Health & Fitness
2 • Friday, April 12, 2013
New You « Celebrit y By Lisa Iannucci for the herald-tribune
n athlete dedicates herself to her sport, hoping for those golden moments, whether it’s winning a game, breaking a world record or winning the epitome of sports competitions, such as the World Series or Super Bowl, or even earning a medal in the Olympics. Then what? Once the lights have dimmed, the crowds have dispersed and the fanfare is over, what happens next? For Shannon Miller, one of the most decorated Olympic gymnasts in the sport’s history, the end of her gymnastics career meant facing some of her worst fears and, ultimately, her biggest battle. You might remember the Fierce Five girls gymnasts from the 2012 Olympics, but Miller lead the Magnificent Seven at the 1996 Olympic games, winning five medals, two silver and three bronze. The team went on to win the US Women’s first-ever Team Gold and Miller captured the first gold on the balance beam for an American gymnast. She is also the only American to rank among the Top 10 AllTime gymnasts and is the only female athlete to be inducted into the US Olympics Hall of Fame – twice. (Individual in 2006 and Team in 2008.) But when her gymnastics career was over, Miller faced with difficulty what other athletes might have found to be a reward for her years of hard work and success.“I was painfully shy growing up and gymnastics was helpful because I blocked out the crowd,” she says.“But I couldn’t see myself speaking to thousands of people. After I retired from the Olympics, speaking jobs came along and I was terrified.” She plunged into her new opportunities with the same dedication and aggres-
sion with which she did her gymnastics and discovered that she enjoyed public speaking. She became passionate about talking about health and fitness.“As a woman, I felt like that was where I needed to be,” she says.“I needed to be a voice for women and children’s health.” Today, she hosts her own radio show, Shannon Miller Lifestyle Radio, on Newstalk Radio WOKV in Jacksonville, Florida, was a reporter for Yahoo Sports during the 2012 Olympic Games in London and hosts "The Wish List With Shannon Miller" on the Health & Wellness Channel, where she travels the country granting wishes of children and young adults with life-threatening medical conditions. She has published many books and DVDs and started her own foundation, The Shannon Miller Foundation, which brings awareness to childhood obesity. “No matter what the topic we discuss on the radio, obesity comes up because it causes so many other issues and, to some degree, we have some control over it,” she says. But finding the strength to face an audience was nothing compared to her next challenge in life, when her career and her new dreams came to a screeching halt at her doctor’s office in December 2010. “I was thinking about having another baby and I wanted to have an exam and make sure all was OK, but I almost skipped the exam,” says the mom of son Rocco. Unfortunately, the doctors found a seven centimeter cyst on Miller’s left ovary.“I went into a whirlwind of tests and exams,” she says.“By January, I was at the oncologist’s office talking about tumors and malignancies.” She was diagnosed with an ovarian germ cell tumor. According to the National Cancer Institute, Ovarian Germ Cell Tumor is a disease in which malignant (cancer)
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“No matter what the topic we discuss on the radio, obesity comes up because it causes so many other issues.”
cells form in the germ (egg) cells of the ovary. Ovarian germ cell tumors usually occur in teenage girls or young women and most often affect just one ovary. Although she wanted to have another child, Miller also wanted to be around for her son. “As I was being put under, I didn’t know what I was going to wake up to,” she says. “I wanted to be completely safe and put our trust in God,” she says.“I woke up and they had removed only one tube and ovary so I had a good chance of getting pregnant again.” Miller completed eight weeks of recovery followed by chemotherapy, but she admits that she went through an emotional self-exam of her own.“What was it about me or what did I do?” she asked herself.“I didn’t want to do it again, but with some of the cancers we just don’t know why it happens. That was a little difficult to understand, but instead I just focused on moving forward and being.” Although she regained her emotional strength, she still needed to recuperate physically. After losing 10 percent of her bodyweight from the surgery, she also lost her stamina. “I had to get calories back in me and start exercising again, but even a five-minute walk, particularly in those rough weeks of chemo, was difficult,” she says.“When I could do 10 minutes of gentle yoga, it empowered me and I started feeling a little like my old self.” She relied on her husband for both physical and emotional support.“He runs his
own business and was taking care of his father who had stage four colon cancer at the same time,” Miller says.“He was there for his father, mom, me and our son; he’s the one who kept everyone together.” She has since written an e-book, “Competing with Cancer: My Journey, My Mindset, My Mission” about her comeback and, when it comes to helping others to rebuild their life again after cancer, Miller says that it comes back to priorities and goal setting. “Living was the ultimate priority and what would I have to do to get there?” she says.“I needed to learn it was OK to ask for help. I don’t have to do it all; dishes are fine and people can bring you food. Think about yourself and figure out what you’re OK with letting go of.” Today, Miller is cancer free, but will be observed and regularly tested.“When I was going through my battle with cancer, I felt out of control,” she says.“Now I can do something positive with myself. My work shows people that it’s OK to take care of yourself. It’s not selfish to take a 30-minute walk or take a little longer to prepare a healthier meal. She says to remember to do what it takes to get yourself healthy, such as staying hydrated, taking medication, keeping doctor appointments and keeping your faith.“God has a plan; it’s a good one, so try to hang on for the ride and control what you can control.” For more information on Shannon Miller, visit shannonmillerlifestyle.com.
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N e w Y o u ÂŤ Wa l k i n g
Ask the Expert: Walk The Walk Author and walking aficionado, Alexandra Horowitz, trumpets the joys of paying attention to the everyday sights and sounds around us
â€œI was interested in seeing what we miss â€“ the things hidden in plain sight. When you see the same landscape with different eyes, itâ€™s invigorating.â€? By Anne E. Stein for the herald-tribune
s we walk through our neighborhoods on any given day, weâ€™re tuning out up to 80 percent of the sights, sounds and smells surrounding us, says animal behaviorist and psychology professor Alexandra Horowitz. In order to discover what sheâ€™d been missing, Horowitz took walks, mainly around her Manhattan neighborhood, with experts ranging from a sound designer and geologist to a doctor, a typographer, a wildlife researcher and a blind woman. Eleven of these walks are described in Horowitzâ€™s newest book, â€œOn Looking: Eleven Walks with Expert Eyesâ€? (Scribner, January 2013). â€œI was interested in seeing what we miss â€“ the things hidden in plain sight. When you see the same landscape with different eyes, itâ€™s invigorating.â€? What are your tips for increasing our awareness of the ordinary? Take on one thing at a time â€“ for example, when youâ€™re walking look just for animals, or see where shadows are falling or where other people are looking. Or walk more slowly than usual, and youâ€™ll realize thereâ€™s
a different population walking slowly and youâ€™ll notice things that youâ€™d usually miss. Or look up â€“ in the city people forget to look up and youâ€™ll notice something you hadnâ€™t seen before. Or take a walk and just pay attention to sounds.You donâ€™t need to walk with an expert â€“ I walked with my 18-month-old son and my dog and everyone had a perspective that allowed me to see another layer. Whatâ€™s wrong with plugging in ear buds or fixating on our cell phones and shutting the world out? Iâ€™m not trying to make the case that everyone should pay close attention and notice as much as they can on walks, but I think itâ€™s like traveling, like lighting a fire in your head or reading a book. Suddenly you have a different landscape to consider and thatâ€™s what living is â€“ retaining your curiosity. And itâ€™s interesting to me that you can find something different in a landscape thatâ€™s already known. I think people have forgotten that thereâ€™s a choice. What sparked your interest in writing this book? I got interested in the idea from the experience of writing my last book (â€œInside of a Dog: What Dogs See, Smell
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What else did you learn from the experts you walked with? The geologistâ€™s observations on limestone were surprising to me â€“ there are huge numbers of limestone buildings in the city and if you look closely at them, theyâ€™re really formed of the sediment of 300-million-year-old sea creatures and you can see their shells distinctly. Sometimes they look like a little disc or a fan â€“ that was incredible, that you can zoom closer to something you think you already know and see something millions of years old. I loved the doctorâ€™s ability to diagnose a malady by someoneâ€™s approach â€“ through our gait or how we hold our body. And although I donâ€™t have his expertise, the physical therapist I walked with gave me the ability to look at other people approaching and see whatâ€™s different about them. I noticed people with similar back injuries to mine; you notice people who have beautiful walks with no physical maladies and people who are slow and have some type of invisible physical disability. Iâ€™m an observer of behavior professionally and I thought I was pretty much seeing whatâ€™s there. And I really wasnâ€™t.
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4 • Friday, April 12, 2013
N EW Y o u « B e a u t y
You Are What You’re Not Eating
By Dawn Klingensmith for the herald-tribune
t one time, sailors aboard ships with no access to fresh fruit often came down with swollen gums and spotty skin – all early signs of scurvy, a potentially lethal disease caused by vitamin C deficiency. More recently, you may have heard someone say brittle hair or nails is a sign you are lacking something in your diet. It still holds true that skin, hair, nail and mouth problems can be outward signs of vitamin and mineral deficiencies. However, in the U.S. and other developed countries,“with the exception of iron, few people have true deficiencies that bring on outward symptoms because our food is fortified,” says dietician Lauren Graf of Montefiore Medical Center in New York City. Dr.Tony Nakhla says another exception is vitamin D, which the body produces naturally in response to direct sunlight. Sunblock, which many use religiously to guard against skin cancer, prevents this process from occurring. Since the 1920s, nutrients have been added to staples like bread, milk and cereal to help Americans meet our daily recommended allowance for vitamins and minerals. Still, people’s intake of certain vitamins and minerals can be suboptimal, Graf says. But will those shortages show up on their outward appearance? “Deficiency of either vitamin A or beta-carotene can lead to excessive formation of keratin, a skin protein that can clog the pores to produce a goose-bump effect usually most obvious on the back of the upper arm,” says Dr.
Few are truly at-risk for dangerous vitamin deficiencies, but many could benefit from a diet rich in hair, nail and skinnourishing foods
Michael T. Murray, a naturopathic physician and co-author of “The Encyclopedia of Natural Medicine” (Atria,Third Edition, 2012). Sore or bleeding gums can point to a vitamin C deficiency,“lifeless” hair to a lack of essential fatty acids (“good” fats) and dry, scaly skin to a biotin deficiency, he adds. Brittle or streaked nails are associated with several vitamin and mineral deficiencies, including iron, but that does not mean a person’s first stop should be the supplement aisle.“The first thing they need to do is be seen by their dermatologist because the more common cause of these symptoms is nail fungus, which needs to be ruled out or treated,” says Nakhla, author of “The Skin Commandments” (Reedy Press, 2011). Other potential causes or underlying problems could be thyroid disease, renal failure and lung cancer. Lank hair, scraggly nails and dull skin may indeed be signs of a poor diet, but not necessarily in terms of deficiencies.“People over-associate nail, skin and hair problems with nutritional deficiencies but they are more likely caused by an excess of bad things in processed foods” such as trans fats and additives, Graf says. The two most concerning deficiencies in America, iron and vitamin D, don’t have telltale outward signs. “A lot of people associate iron deficiency with being tired, weak, fatigued and pale. All of these are symptoms,” Graf says,“but it can also cause rapid heart rate and shortness of breath, which people may not realize.” Chronic fatigue and recurrent infections may signal a vitamin D deficiency, but the only way to diagnose it is with a blood test. While most supplements won’t hurt,“many won’t help,
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Friday, April 12, 2013 • 5
NEw You « Nutrition
Eat well and manage your diabetes with these top-notch eating ideas
By Bev Bennett for the herald-tribune
f you think you need to eliminate appealing foods such as buttery nuts, rich salmon and chic kale to manage your type 2 diabetes, health experts can put your mind at ease. Your culinary options are more delightful and varied than you may imagine. As an added bonus, the foods you enjoy may boost your wellbeing. Here are five foods to help you thrive:
3. Fish and seafood
Fatty fish such as salmon, tuna, sardines and mackerel are high in omega-3 fatty acids, which may support heart health. Fish and shrimp are sources of lean protein. “Add protein to your meals to increase insulin sensitivity,“ says Ginn, certified diabetes educator. Of course, the advantages of fish depend on the cooking method, says Smithson, certified diabetes educator. Try baking, broiling or poaching. Batter-dipped, deep-fried fish strips don’t count.
“These are one of my favorite foods to recommend,” says Toby Smithson, registered dietitian, spokesperson for the Academy of Nutrition and Dietetics. Nuts are rich in monounsaturated fat, which may have heart benefits. The fat, dietary fiber and protein in nuts helps you feel satisfied, quieting a growling stomach. Although dietitians don’t recommend sugarcoated nuts, you can choose your favorite variety of raw or roasted nuts. If you’re watching your sodium intake, avoid salted nuts, says Smithson of Vernon Hills, Ill. Nuts, however, are high in calories. Limit your intake to a quartercup a day, says Angela Ginn, registered dietitian, from Baltimore, Md.
2. Citrus fruits
You probably know oranges, lemons and limes are high in vitamin C.The vitamin acts as an antioxidant protecting against cell damage in your body. It also helps support your immune system. Citrus fruits also have a practical culinary role. “Use citrus juice as a flavoring and cut back on salt,” says Ginn, also an Academy of Nutrition and Dietetics spokesperson.
The dark leafy green is rich in vitamin K, which may have a beneficial role in glucose metabolism, according to recent research. It’s also a good source of dietary fiber and is “packed with antioxidants,” according to Ginn. Then there’s the volume. If you like a full plate, kale, which is low in calories and carbohydrates, is your kind of green.
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The nutrition picture is compelling as well. Beans are high in dietary fiber, which slows down digestion and the release of sugar into the blood stream, according to Ginn. The fiber in beans also means you’ll feel fuller longer, she adds. Here are some ideas for using these five healthful foods in meals and snacks: • Add kale to vegetarian bean chili. • Puree beans with a little olive oil, garlic and herbs. Add a pinch of crushed red pepper flakes and a dash of lemon juice. Serve as a dip for steamed vegetables. • Stir together two tablespoons chopped walnuts, almonds or pecans and a halfcup of low-fat, low-sugar
crunchy breakfast cereal. Munch. • Bake a salmon steak. Drizzle on fresh orange juice, minced fresh mint and fresh ground pepper to taste. • Combine steamed shrimp, orange segments and baby spinach in a salad; toss with low-fat dressing and sprinkle on two tablespoons chopped pecans.
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6 • Friday, April 12, 2013
New You « Diabetes
By Bev Bennett for the herald-tribune
on the Brain Managing type 2 diabetes can feel like a full-time job, especially keeping weight in check. A new study reveals the key to a long, healthy life with diabetes might be brain retraining. Here’s what you need to know
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f you have type 2 diabetes and are overweight, you’ve probably tried dieting to manage the disease. Maybe you’re a yo-yo, gaining and losing the same 10 pounds every year on the popular diet of the day. It’s frustrating. But, if you think bariatric surgery is your only option to keep weight off, you may want to consider a non-invasive alternative that’s been shown to work in recent research. If you’re taught a healthful eating and exercise regimen and given professional support to address psychological issues that cause you to overeat, you may be able to keep pounds off on your own. That’s the finding of Dr. Osama Hamdy, medical director of the Obesity Clinical Program and director of inpatient management at the Joslin Diabetes Center, Boston.He and his colleagues recently announced the results of a long-term study on weight loss maintenance. The Why WAIT (Weight Achievement and Intensive Treatment) program at Joslin enrolled 120 patients with diabetes for 12 weeks.The volunteers were then expected to follow the regimen by themselves. Half maintained an average 9.5 percent loss at four years; the total group kept a loss greater than 6 percent. That’s significant, says Dr. Hamdy. By keeping the weight off, you’ll feel better, improving your blood pressure and cholesterol levels. In addition, you may require less diabetes medications and cut other healthcare costs as well. However, preventing weight creep is a relatively new focus for medical professionals and their patients. “We used to think of weight loss and weight loss maintenance as the same,” says Dr. Holly Wyatt. “Some of the strategies to lose weight may not be the same to keep it off,” says Dr. Wyatt, associate director of the Anschutz Health and Wellness Center at the University of Colorado’s Anschutz Medical Campus, Aurora, Colo. When you’re dieting you get compliments and positive reinforcement on your accomplishment; not so when you’re maintaining your weight loss, according to Dr. Wyatt. You’re not likely to hear,“Wow, you still haven’t regained weight.” She suggests approaching a diet in a stepwise fashion may help. Lose weight for six months, maintain for another six and then diet again. Having a rigorous and thorough introduction to weight loss, exercise and behavior modification can be beneficial as well, as the Joslin research indicates. During the Joslin intervention, patients had a change in their diabetes medications to enhance weight loss.They followed a meal plan with lower carbohydrates and more protein.Their exercise routine emphasized strength training.The group also participated in education and support sessions. The patients were then followed for four years, though they were no longer in a structured program after the 12 weeks. The first year was the deciding one, according to Dr. Hamdy.
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Friday, April 12, 2013 • 7
New You « Diabetes
What You Should Know About Losing Weight If you can’t match the losses your non-diabetic friends achieve on diets, you may feel defeated. However, you may have to accept these discrepancies, according to one health expert. Clinical trial results suggest that diabetics tend to lose less weight, according to Dr. Holly Wyatt. “Something with diabetes may make weight loss more difficult on average, according to [clinical] trials,” says Dr. Wyatt, who is also a clinical researcher at the Center for Human Nutrition at the University of Colorado Denver School of Medicine.
Now health experts are changing their recommendations. “We used to want [people with diabetes] to get to a normal weight. We don’t have that goal any more,” Dr. Wyatt says. Instead, you’ll be advised to lose 5 to 10 percent of your body weight.That range can have a positive impact on your health. “A lot of programs have been at 7 or 8 percent; 5 percent is minimum,” Dr. Wyatt says.
“People who rebound or fail to maintain their weight loss; you’ll see it in the first year. People who maintain their weight loss after one year are still following the weight loss/exercise plan.” — Osama Hamdy, MD, PhD., Joslin Diabetes Center, Boston
“People who rebound or fail to maintain their weight loss; you’ll see it in the first year. People who maintain their weight loss after one year are still following the weight loss/exercise plan,” he says. Dr. Hamdy is pleased with the results. “It sends an optimistic message,” he says. Bariatric surgery isn’t the only way to achieve permanent weight loss, according to Dr. Hamdy. Could you achieve the same results dieting on your own, say by reading a book or asking your dieting friends for tips? Not according to Dr. Hamdy. Just the advice, without the support of health professionals, results in a two to 3 percent weight loss that you regain, according to the diabetes specialist.
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“I’m talking about an optimal lifestyle intervention,” Dr. Hamdy says. Although Dr. Wyatt doesn’t see one best diet for people who have diabetes, she agrees that a program that offers structure and accountability is beneficial. Having to own up to backsliding, whether it’s the extra roll at dinner or the morning jog you slept through, helps you stick to a healthy routine. “Accountability definitely adds a layer to maintenance that’s not there for the average person,” she says. When searching, look for a class that fits your lifestyle, includes both diet and exercise and is something you can see doing for an extended time, says Dr. Wyatt.
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8 • Friday, April 12, 2013
New You « Fitness
Getting Ripped, No Gym Required By Jeff Schnaufer for the herald-tribune
At-home fitness programs such as P90X and Insanity are extraordinarily popular. How well do they work for the average person and what are the risks and benefits of doing these extreme fitness programs without a trained professional?
program on 10 DVDs created by fitness guru Shaun Thompson and incorporating explosive cardio circuits that blasts between 600 to 1000 calories per 40- to 60-minute session, featuring plyometric drills atop nonstop intervals of strength, power, resistance and ab and core training. P90X is a 90-day program in 12 DVDs containing a comprehensive diet guideline and a regimen of weight training, conditioning, cardio, martial arts and flexibility workouts such as Plyometrics, Kenpo X, Yoga X, Chest & Back, Legs & Back, Ab Ripper X, Cardio X and more, all ranging in time from under an hour to 90 minutes. Insanity and P90X are advanced level workouts designed for graduates of the company’s other DVD fitness programs, such as Power 90 and Slim in 6, Edwards
f sitting on the couch in front of the television all night is your excuse for not getting your exercise, then you may have just run out of excuses. From Insanity to P90X, a plethora of DVD workouts promise to help you get in shape without leaving the comfort of your living room. “You can do the workouts in the time that it takes to drive to the gym and get into your gym clothes,” says Steve Edwards, head of fitness and nutritional development for Beachbody LLC, which makes the intensive P90X, Insanity and other DVD workouts. Insanity is a 60-day, full-body workout
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Friday, April 12, 2013 • 9
New You « Fitness
“Plyometrics is pretty intense stuff. You start doing all that jumping around, it’s always better to start with a trained professional. It’s always better to work one-on-one with somebody.”
— Jason Karp, exercise physiologist and spokesperson for the American Council on Exercise
P90X creator, Tony Horton
“P90X contains good, sound aspects of physical conditioning wrapped in a nice package. It’s tough, it has a lot of speed and interval drills.” — Meg Jordan, editor in chief of American Fitness Magazine
says.They were created to challenge those already in good shape, allowing them to further define muscles they’ve already started to develop while helping them discover muscles they didn’t know they had. And although all the programs work, Edwards says Insanity and P90X are not for everybody. “If you watch the Insanity commercial and you think you can do that and yet you can barely walk around the block, you’re delusional,” Edwards says.“Try Tai Cheng, instead.That’s for beginners.” In fact, Edwards says, Beachbody’s approach is to target niche markets.There are workouts for beginners, seasoned athletes and those who favor bodybuilding or dance. Edwards says fitness trainer Chalene Johnson created Turbo Jam after “she was at a wedding and saw the women there dance for hours, yet these women would not exercise at home.” There are DVD exercise programs for people with even more specific tastes.
“We have something called Body Gospel,” Edwards says.“It’s geared towards Southern Christians. It’s got a live choir in the background.” Some exercise experts express concern that there may be too many gimmicks in DVD workouts. “People like gimmicks. They want to try something new,” says Jason Karp, a San Diego, Calif.-based exercise physiologist and spokesperson for the American Council on Exercise. “Every few years something new comes on the market and they want to try to do something new to lose weight. Those particular DVDs promise quick results in a short period of time.” “We have never sold anything that is a gimmick,” Edwards says.“We have test groups. We have dietary programs that go with it. We do our homework with our groups. Yes, there are gimmicks involved, like what’s going to be the hook. We have boxing programs. We have programs
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where there is dancing.” Just how effective are these DVD workouts? Edwards says simply,“They work.” Meg Jordan, editor in chief of American Fitness Magazine, says P90X contained “good, sound aspects of physical conditioning wrapped in a nice package. It’s tough, it has a lot of speed and interval drills.” Yet she also expressed a note of caution. “I think if somebody is 50 years old and out of shape they need to talk to their doctor first before trying P90X,” Jordan says. “Plyometrics is pretty intense stuff,” Karp says.“You start doing all that jumping around, it’s always better to start with a trained professional. It’s always better to work one-on-one with somebody.” In addition, Karp says,“If you throw a lot of hard intense workouts at people, of course you are going to shock your body and you are going to see results rather
quickly.The question is what are you going to do after you’ve finished the P90X? What are you going to do for the next 20 years?” In answer, Edwards points out that there are new generations of DVD workouts that have emerged, like P90X2 (see page 11). Ultimately, how can you tell which is the best DVD home workout for you? Try chatting with a few people on an online exercise forum, talk to your doctor and seek out advice from a professional trainer. Of course, another way to find out which workout is best for you is to try one. For Beachbody users, that may just be a win-win prospect, since each DVD workout has a money back guarantee. “You can get your money back even if you can’t stand the instructors,” Edwards says.
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10 • Friday, April 12, 2013
N e w Y o u « D i e t T r e nd
No Wheat, No Problems
Raspberry Chocolate Cheesecake
Pecan Streusel Coffee Cake
Dr. William Davis, author of the bestselling book, 'Wheat Belly' says cut out the wheat, feel better. Here's why By Nicky Nicholson-Klingerman for the herald-tribune
ore than a year ago, Dr. William Davis published “Wheat Belly,” (Rodale Books, 2011) a book on the health risks of wheat he discovered while working as a cardiologist.The wheat he studied was genetically altered in the 1970s and was sold in stores during the mid-to-late 80s, with unintended effects, according to Davis. “If you introduce all kinds of changes into the plant, you potentially change many other characteristics in the plant. When they sold it, they started to see all kinds of weird effects,” Davis says. The new wheat produced an opiate-like effect on people and increased their appetite. Davis also found that wheat antagonizes psychological disorders like ADHD, bipolar disorder and schizophrenia. Wheat also causes high blood sugar since it has a glycemic index of 72 compared to table sugar at 55. It can also increase risk of heart disease and diabetes, according to Davis. “It’s not really intended to be a diet so
much. When I first wrote the book it was really an articulation of what has been done to wheat,” Davis says of his research. His editor had suggested putting suggestions for a wheat-free diet. Other people also asked for suggestions on how to make meals without wheat. So on Christmas Eve 2012, he released a cookbook with 150 delicious wheat-free recipes to help people make easy, healthy meals. Davis stresses that while people lose weight by taking his advice, it comes from cutting wheat not calories. “This is an ‘eat more’ if you want to approach,” Davis says.“You’ll never hear from me, push your plate away, cut your portion size, cut your fat. Eat all you want of good foods. Eat more eggs, eat more meat and keep the fat on your pork and beef. Have more butter, have more cheese, have more vegetables, have more nuts.” In his cookbook, many of his recipes are for dessert or for things that are considered junk food, like pizza. Here are a few of Davis’ favorite wheatfree recipes: Pecan Streusel Coffee Cake and Raspberry Chocolate Cheesecake.
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Ingredients 2½ cups almond flour ½ cup garbanzo bean flour 1 tablespoon ground cinnamon 1 teaspoon baking soda Sweetener equivalent to ¾ cup sugar Dash sea salt 3 eggs, separated 3/8 teaspoon cream of tartar 1 tablespoon vanilla extract 4 ounces butter, melted Juice of ½ lemon Topping ½ cup almond flour ¼ cup pecans, finely chopped 1 tablespoon ground cinnamon ½ cup xylitol 1 tablespoon molasses 6 ounces butter, cut into ½-inch widths, at room temperature Preheat oven to 325 degrees F. Grease bread pan. In bowl, combine almond flour, garbanzo flour, cinnamon, baking soda, sweetener and salt, and mix. In small bowl, whip egg whites and cream of tartar until stiff peaks form. At low speed, blend in egg yolks, vanilla, melted butter and lemon juice. Pour liquid mixture into almond mixture and mix thoroughly. Pour into microwavesafe bread pan and microwave on high for three minutes. Remove and set aside. To make topping, combine almond flour, pecans, cinnamon, xylitol and molasses in small bowl and mix. Mix in butter Spread topping on cake. Bake for 20 minutes.
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Ingredients Crust: 1 1/2 cups ground pecans (or walnuts or almonds) 2 teaspoons ground cinnamon 2 teaspoons unsweetened cocoa powder 4 tablespoons butter, melted (or coconut oil) 1 egg 1 teaspoon vanilla extract Filling: 16 ounces cream cheese 3/4 cup coconut milk (or sour cream. This should be the thick coconut milk, not the thinned kind in the dairy refrigerator.) 3 eggs Juice of one small lemon and 1 tablespoon freshly-grated lemon peel 2 teaspoons vanilla extract Sweetener equivalent to 3/4 cup sugar 12 ounces fresh or frozen raspberries Chocolate: 6 ounces 100 percent chocolate (unsweetened baking chocolate) 2 tablespoons coconut oil (or butter) Powdered sweetener equivalent to 1/4 cup sugar (no liquid sweeteners) Preheat oven to 350 degrees F. Mix ground pecans, cinnamon and cocoa powder in bowl. Add butter, egg and vanilla and mix thoroughly. Pour mixture into a 10” by 2” cake pan and flatten along bottom. Spread mix up along sides for approximately 1 inch. If mix is too soft to hold its shape along the sides, refrigerate for several minutes and try again. Place in refrigerator to harden.
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Friday, April 12, 2013 • 11
N e w Y o u « D i e t T r e nd
New You « Fitness
New for 2013 The latest, greatest home workout iterations are as varied as the people who use them P90X2
For those who have already excelled at the most popular DVD workout in the country, the P90X2 “takes it to another level,” Edwards says.“It makes your body fire smaller stability muscles and keeps your body working on a better platform.Then, in the latter part of the program we have complex training that makes your muscles work more efficiently.”
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An innovative resistance cord system with a 30-minute DVD and 18 different exercises that develops core strength, flexibility and endurance. “It’s not a prepacked program like the other ones,” Karp says.“You can create your own program if you want to. It’s more of a piece of equipment right now. It’s becoming very popular. And a lot of gyms are starting to get them.” “It’s pretty decent,” Jordan adds.
“They’re pretty popular,” Karp says.“They are pretty good because it adds a balance, coordination and stability component to the workout.That makes the workout more challenging.”
“It’s not really intended to be a diet so much. When I first wrote the book it was really an articulation of what has been done to wheat.”
Training with world class body builder Sagi Kalev, this workout guarantees packing on 20 pounds of lean muscle in just 90 days.“We have a lot of people who are interested in body building,” Edwards says of the DVD workout.“It’s not just for big guys. It really appeals to skinny kids who are afraid of the gym.They can do it at home.”
— Dr. William Davis In large mixing bowl, mix cream cheese, coconut milk, eggs, lemon juice and lemon peel, vanilla, sweetener and six ounces of the raspberries. Mix with blender at low to medium speed until it begins to thicken. Melt chocolate (Microwave in 15-20 second increments.). When melted, stir in coconut oil and sweetener. Note that the sweetener must be non-aqueous, i.e., a dry powder, because a water-based sweetener such as liquid stevia will not mix with the oils of the chocolate.
Remove the pie crust from the refrigerator and pour chocolate mixture on top, reserving one to two tablespoons for topping.Tilt pie pan to spread chocolate evenly. Place in freezer for 10 minutes. Remove piecrust and pour filling mixture into pan. Bake for 45 minutes or until knife or toothpick comes out clean.
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12 • Friday, April 12, 2013
N e w Y o u « A l t e r n a t i v e H e a lt h
Evolution Stretch, hang, stroke, spin, bark. Yoga is evolving to fit the spiritual and cardiovascular needs of fitness buffs. From the bizarre to the furry, here's a look at the latest trends in getting bendy
By Anne Burkley for the herald-tribune
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oga has been around for centuries; in fact, millennia. Although it has been adapted and modernized through the ages, yoga remains a practice that is meant to enhance the mind-body-spirit connection. How people achieve this connection varies, and more and more instructors and students are taking their practice off the mat, or out of the studio entirely. Dozens of yoga styles that fuse elements of dance, martial arts and strength training with more traditional forms of yoga are popping up in gyms and studios across the country. From high-flying to furry, here’s a look at the latest trends in being peacefully flexible:
Aerial yoga does more than take yoga to a different level, it takes it off the ground completely. A fabric hammock (picture the beautiful, flowing material of a circus aerialist) is used to support yogis in a number of poses, both on and off the mat. Practicing yoga midair may seem like a break from tradition, but Michelle Dortignac, founder of Unnata Aerial Yoga, based in New York City, doesn’t think so. “I don’t really see aerial yoga as completely different from traditional yoga at all,” she says.“The hammock is a prop, just like bricks, blankets or bolsters.” Not only does the hammock help students reap the benefits of poses that they couldn’t do without the support of the fabric and help of gravity, but aerial yoga also decompresses the spine, increases flexibility, strength and breathing capacity and reduces stress.
Stand-up paddle board (SUP) yoga
For yoga instructor and outdoor enthusiast Mary Lou Cerami, of ChicagoSUPYoga.com, using a stand-up paddle board as a yoga mat was a natural evolution. Cerami teaches SUP yoga on Lake Michigan.“When you are standing on a paddle board, you really feel a huge
connection with nature,” she says.“It all comes together to create this really amazing experience.” Stand-up paddle boarding itself is a great cardio and core workout. When you are on an unstable surface you have to use every muscle just to stand, explains Cerami.The instability really helps yogis remain aware of their body in each pose.“It’s like yoga, plus 80 percent,” she says. You don’t have to have yoga experience – or even know how to paddle board – but you do have to be open to getting wet.
If you were to find two fitness genres that are least alike, it might be spin and yoga.This is precisely why classes that fuse the two are becoming popular. People want the stress-reducing benefits of yoga, but they also want to see changes to their body, says Patsy Juarez, owner of The Spinning Yogi, Lakewood, Colo. Spinning tones the body and torches calories.“People will drop clothing sizes if they come on a regular basis,” Juarez says. Because of the yoga element, they will also increase flexibility, balance and strength while diminishing physical and mental stress.
There are dog people and then there are dog people. Suzi Teitelman, founder of Doga Dog, is definitely a dog person. Her Jacksonville, Fla., company specializes in teaching owners how to include pets in their yoga practice. Doga shows owners how to massage and stretch out their pooch in a variety of standing and seated positions. It offers the same physical and mental benefits of yoga, with the added benefit of bonding with your dog. It’s a great workout for home, but if you can find a local class, it can be a lot of fun.“You get to meet people who love yoga and love dogs,”Teitelman says.“What could be better?”
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