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Sunday, February 12, 2012

Calorie-burning daily activities See page 6F

Team photos See pages 8F-18F

Gold Sponsors:

Silver Sponsor:

McMullen Ford

A special supplement to The Daily Nonpareil

9 ways to eat better now See page 23F

2F Sunday, February 12, 2012

Get Fit 2012

The Daily Nonpareil

Get ready to lose to win TIM JOHNSON

What you gain by losing


The third annual Get Fit Weight Loss Challenge is under way, and there are more would-be losers than you can shake a spatula at. More than 500 people weighed in for the contest during the health fair on Jan. 28, said Dan Collin, event coordinator. “It was a good turnout,” he said. “It seemed like those who signed up were very passionate about having some sort of regimented weight-loss program.” The 10-week contest helps keep participants motivated, because their teammates encourage them to lose weight, Collin said. “Being part of a team is certainly helpful, and then being part of an overall competition,” he said. “And a lot of people have told us it’s simply fun to do this.” This year, The Daily Nonpareil will send out health tips periodically to participants who gave their email addresses, Collin said. “I think what we’re doing kind of dovetails with what the state is trying to do with the Healthiest State Initiative,” he said. Last year, 241 teams started the contest and 101 teams finished. The winning teams were El Cuatro Grande, I Used to Be Fat and Determinators. In all, 463 individuals completed the challenge and lost a total of 5,569 pounds, or 5.42 percent body weight. Individual winners in the men’s and women’s divisions last year were husband and wife Mike Redmon and Debi Redmon. Mike lost 28.26 percent body weight, and Debi lost 20.43 percent. More than $3,000 in cash prizes will be awarded in April to the teams and individuals losing the greatest percentage of weight during the challenge. Winners will be determined

Boost your energy For those who feel energy drinks or another cup of coffee is not the ideal solution to increasing their energy levels, consider the following tips. ■ Exercise. While it might seem counterintuitive to exercise if you're feeling fatigued, that fatigue might very well be a result of lack of exercise. Daily exercise helps increase energy levels and improve mood. ■ Drink plenty of water. Dehydration can make people feel lethargic. Drinking the recommended daily amount of water can boost energy levels, especially after a workout when the body often craves fluids. ■ Carefully monitor sugar intake. Sweet foods with lots of sugar will provide an initial energy boost. However, that boost is fleeting, and blood sugar levels will rapidly drop after it. ■ Check magnesium levels. Constant feelings of fatigue could be indicative of a magnesium deficiency. Studies have shown that women with magnesium deficiencies expend more energy to do physical tasks than they did when their magnesium levels were restored. Almonds, hazelnuts and cashews are good sources of magnesium, as are whole grains and fish. ■ Don’t skip meals. Skipping meals, according to studies published in the journal Nutritional Health revealed, leads to greater feelings of fatigue by day’s end. Make eating all your meals a priority, and energy levels are likely to improve. – Metro Creative Connection

Prizes totaling $3,300 are up for grabs in this year’s Get Fit Weight Loss Challenge. A $1,600 cash prize will be awarded to the winning team. Prizes of $800 and $400 will be given to the secondand third-place teams, respectively. Prizes of $250 each will be awarded to the top male and female individuals in the competition. A number of attendance prizes were given away at the health fair, including a $650 Schwinn Fastback bicycle courtesy of the Endless Trail Bike Shop. Another attendance prize to be given away was a household membership to Costco. As a bonus gift, all participants received a complimentary two-week pass valid at any metro-area YMCA.

by the percentage of total team weight lost. The final weighin is tentatively slated for April 7, Collin said. Individual weights will remain confidential. Only team weights will be released. The use of commercial diet pills is prohibited. No team members can be added, subtracted or replaced during the challenge. Individuals must wear similar clothing at both weigh-ins. The Council Bluffs YMCA offered everyone who signed up a two-week complimentary pass that will be honored at any metro YMCA location. The Get Fit Challenge is being sponsored by Alegent Health, the YMCA, Jennie Edmundson Hospital, Hy-Vee Food Stores, McMullen Ford and The Daily Nonpareil.

As many people start their exercise programs this time of the year, it’s normal to experience discomfort as you start using your muscles. As you work out, you might feel muscle strain or pull producing common symptoms such as swelling, bruising or redness pain at rest or pain when using a specific muscle group. It’s time to see an orthopedic sports medicine specialist when you have persistent pain or if you heard a popping sound during the injury and cannot walk.

It’s Not Just Quality ... It’s Quality of Life!

Daniel J. Larose, M.D. Kent Boese, M.D. Huy D. Trinh, M.D. Thomas M. Atteberry, M.D.

Roy Abraham, M.D. Caliste I. Hsu, M.D. Inderjit S. Panesar, D.P.M. Theresa Gallo, PA-C, MPAS 712-323-5333

The Daily Nonpareil

Sunday, February 12, 2012 3F

Jennie at 125 …

History and Innovation

Jennie Edmundson H ospital is proud to celebrate 12 5 years of service to southweste rn Iowa and to be a part of many i mportant healthcare breakthrou ghs for the region. Jennie was fou nded on the principle of providing excellent and compassionate medica l care, and will continue to in th e years ahead.



Jennie Edmundson



Hospital – 1918

Today’s 255-bed hospital, with more than 225 physicians on staff representing more than 20 medical specialties

Laying the fir st

brick of the

wing - 1920

4F Sunday, February 12, 2012

Get Fit 2012

The Daily Nonpareil


Submitted photo

A personal trainer can help men and women acclimate themselves to a new exercise regimen.

At the dawn of a new calendar year, many people decide it’s time to turn over a new leaf and shed those extra pounds that accumulated over the previous 12 months. The resolve to lose weight is perhaps never stronger than at the beginning of a calendar year, when the holiday season has passed but those added inches on the waistline remain. Though it’s noble to want to lose weight and improve health, regardless of what time of year it is, there are precautions men and women should take before beginning a new exercise regimen. ■ Visit your physician. It’s best to get a full physical before beginning an exercise regimen. A full physical can reveal if you have any health problems that might limit what you should and shouldn’t be doing at the gym. If anything turns up, your physician can develop a plan of attack for you to address the issue. If nothing turns up, then your doctor will probably give you the green light to go forward with few, if any, limitations. ■ Conduct a self-assessment. Once you’ve visited the doctor and received the go-ahead to start working out, do an honest self-assessment to see where you are in terms of fitness. Walk a mile and time yourself. Do as many pushups and sit-ups as possible, but be careful to stretch and not push yourself. This self-assessment should not be demanding. Instead, the goal is to gauge where you are and how your body feels when doing some simple exercises. ■ Establish your goals. The goal of most people beginning a new exercise regimen is to lose weight. However, there are other incentives as well. For example, some people might be starting to train for a marathon or another sporting event. Whatever the reason, know why you’re getting started, as such goals can help you monitor your progress as the year goes on. ■ Start slowly. Caution should reign supreme when beginning an exercise regimen. Diving into the deep end at the onset increases the risk of injury, which could limit activity for months to come. First get your body acclimated to exercise, then gradually challenge yourself as you see fit. ■ Leave time to recover. Though it might feel rejuvenating to get back to exercising, it’s important for everyone, but especially those who are just starting, to allow themselves some time to recover. Allow your muscles and joints to recover between workout sessions. Frequency of sessions can increase as your body gets acclimated, but at first allow a day or two between sessions so your body can recover. ■ Listen to your body. Exercising after a long hiatus from routine exercise won’t be easy, and your body is likely going to tell you that through certain aches and pains, if not nausea, dizziness or shortness of breath. If any of these symptoms appear, take a break. This could be your body telling you that you’re asking too much and you need to take your foot off the gas pedal for a little while. ■ Consider hiring a personal trainer. Many people are overwhelmed when entering a gym after a long time away. If you find yourself intimidated or simply don’t know where to begin, hire a personal trainer. Many charge bythe-session, so you can learn which machines to use and how to use them after a session or two and then continue working out on your own. If joining a gym as a new member, the gym might offer a couple of complementary personal training sessions. If so, take full advantage of this offer. When beginning a new exercise regimen, don’t forget to let caution reign until your body has adjusted to this healthy lifestyle.

Get Fit 2012

The Daily Nonpareil

Sunday, February 12, 2012 5F


Fitness-conscious men and women have no doubt noticed the growing popularity of core exercises. Core exercises are those that focus on the body’s core muscles, or those around the trunk and pelvis. These exercises are a focus of fitness center programs and have even been integrated into the workout regimens of professional athletes in all sports. But those unfamiliar with core exercises might not understand why they have become so popular, or why they have proven so effective. The following are some of the reasons core exercises have become such a significant part of many training regimens. ■ Core exercises help improve balance and stability. Core exercises require the core muscles, including the abdominals, hips, lower back, and pelvis, to work together. When muscles work together, the result is improved balance and stability, which helps athletes perform better and non-athletes better cope with the physical demands of everyday life. ■ Core exercises improve the appearance of abdominals. While it might not be the best reason to workout, physical appearance is a significant reason many people have such a strong commitment to exercise. Core exercises strengthen and tone the underlying muscles of the abdominals. When coupled with aerobic activity that burns abdominal fat, core exer-

When coupled with aerobic activity that burns abdominal fat, core exercises help turn flabby abdominals into the envy of fellow fitness enthusiasts. cises help turn flabby abdominals into the envy of fellow fitness enthusiasts. ■ Core exercises impact everyday life. Another reason many people commit to working their core muscles is the impact such activity has on everyday life. Core exercises help improve posture, which can reduce, if not eliminate, lower back pain and other muscle injuries. Eliminating that pain can greatly improve quality of life. In addition, core exercises can make it easier to excel in sports such as golf, a benefit that, to golfers, is worth its weight in gold. ■ Core exercises are free. Core exercises can be done without any costly machinery, and men and women can do them at home without having to pay for a monthly gym membership. However, it helps to get some instruction before beginning a core exercise regimen, as the exercises are not easy and the risk of injury is high for the inexperienced who don’t have anyone to show them what to do.






Scott McMullen

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Dan McMullen

3401 South Expressway, Council Bluffs, IA Take the I-80 Lake Manawa Exit, Turn South

Store Hours: Mon.-Fri. 8am-9pm; Sat. 8am-6pm | 800-509-9426 | 712-366-0531

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Get Fit 2012

6F Sunday, February 12, 2012

The Daily Nonpareil


Submitted photo

Clean rain gutters and burn 372 calories in one hour.

Daily activities can burn calories METRO CREATIVE CONNECTION

Some people think they have to spend hours at the gym sweating on the treadmill or elliptical trainer in order to burn calories and lose weight. As it turns out, the things you do every single day could be burning more calories than you realized. Some discipline with your diet and certain healthy habits can make the difference for those attempting to lose weight. Getting eight hours of sleep can burn more than 300 calories for the average person. But there’s a good chance you are interested in what activities you can do while awake to help burn calories. Courtesy of Discovery Health and Harvard Medical School, here are common everyday activities and how many calories can be burned depending on weight. These figures are based on a person weighing around 150 pounds and a duration of one hour of activity. ■ Supermarket shopping: Pushing a wagon around the supermarket for an hour can burn 240 calories or more. Up the ante by bagging groceries yourself and packing and unpacking them from the car. ■ Raking leaves: If you spent time manually raking leaves this past fall, you were doing something good for your body. In addition to working several muscle groups, you may have spent 300 calories. ■ Dusting: Spring cleaning is right around the corner, and that can be good news for your health. Dusting alone can burn as much as 160 calories. ■ Cooking: Here’s a reason to get fired up about cooking. Making a simple meal can add up to 200 calories lost. Just don’t sabotage those lost calories by cooking up a fattening dinner. ■ Moving: Packing and moving may seem like a big task one rarely looks forward to, but carrying boxes can burn 460 calories an hour. Packing, moving and unpacking yourself may be the diet plan you’ve been seeking. ■ Painting: Perhaps you’ve been procrastinating on that house painting project. Here’s inspiration to break out the rollers and brushes. Spending an hour painting can burn 350 calories. After several hours applying a primer and then top coat, you may find you painted yourself thinner. ■ Community service: If you want to help the environment and your health, spending time picking up trash from a park or seaside can shed some serious calories – 450 an hour. ■ Playing with kids: Engaging in some fun family time can burn around 400 calories. Plus, it’s a great way for parents and children to bond.

The weather and temperature outdoors can have a large impact on energy levels and motivation to exercise. Warm, sunny weather can beckon one outdoors, while cold or rainy weather could keep one hibernating inside – which is not good for the spirit or the body, including cardiovascular health. Staying active when the weather seems to be pitted against you can be challenging. However, there are many things you can do to make the best of things and still get the exercise needed for a healthy heart. Here are a few ideas to get you started. ■ Head outdoors: Instead of the regular workouts you do, consider something that makes the most of the weather outdoors. Unless you are the Wicked Witch of the West, a little rainfall will not make you melt. Don a raincoat and take a brisk walk around the neighborhood. If it’s cold outdoors or if there’s an residual snow, sledding or skiing remain fun ways to burn calories. All of these activities count as moderate to vigorous exercise, which is recommended daily for most people. ■ Workout indoors: This doesn’’t necessarily mean head-

ing to the nearest gym. It’s possible to get recommended exercise at home or at another location. Walking briskly around a mall is good exercise and you can window shop in the process. Lift heavy items around the house in place of dumbbells. Doing regular household chores with more vigor is another way to get blood flowing and your heart pumping. ■ Eat right: It’s far too easy to indulge in comfort foods, but they tend to be fattening. Eating the right foods to maintain a healthy weight goes a long way toward protecting the heart. Be sure to eat breakfast every day, and choose fruits and

vegetables as snacks over sweet and salty items. Canned varieties are just as healthy as fresh produce and can offer a variety of flavors when certain foods are not in season. Be sure to include plenty of foods high in fiber. Not only will they help keep cholesterol levels in check, but it will also help you to feel full faster and longer. ■ Dress appropriately: Weather is often unpredictable. Therefore, dress in layers so you can remove or add clothing as needed to remain comfortable. Children and older adults are more susceptible to the effects of cold weather. According to Jersey Shore University Medical Center, when temperatures are low your heart works harder to keep the body warm. Dressing warmly can help avoid taxing the heart. The same caution applies when the temperature is extremely warm. It’s easy for the elderly to overheat and become dehydrated. Dress in light clothing and remember to drink plenty of water. Before starting any exercise regimen, it is important to discuss your plans with a physician. He or she can determine if you are physically capable of moderate exercise or if any illnesses may impede your ability.

Optimism may improve your health, success STATEPOINT MEDIA

People don’t often think about how optimism impacts their lifestyle, career and relationships. But a positive attitude can help you avoid stressful situations, maintain better health, and may even allow you to heal more quickly when you aren’t feeling well, according to some experts. “Optimism and the desire to be successful are the basis for a person’s happiness and good health,” said Elena Korneeva, a psychophysiologist and author of the new book “Breath of Life.” As a specialist, Korneeva promotes a happier, healthier life with these guiding principles: ■ Joyful inspired and outspoken people make great company. These traits will attract people to you in both professional and personal settings. ■ Laugh. People with a good sense of humor are the life of any party, at any age and in any social stratum. ■ One who can sincerely laugh at his or her own mistakes can overcome most difficulties. A sense of humor is a trait of a harmonious person.

■ Make an effort to truly understand and empathize with your conversation partners. ■ Don’t be afraid of situations that haven’t even happened yet. By avoiding fear of the unknown, you can better focus on a positive solution, rather than the problem. ■ Optimism and humor will make you a better parent. With these tools, your children will bring you joy rather than try your patience. Positive and creative parenting yields positive and creative children. ■ An integral part of success is a healthy lifestyle, absent of bad habits. Eat varied, small meals four-to-five times a day, get sound sleep, and take part in sports and leisure activities you love. ■ There are no boundaries or limits to your pursuit of self-perfection. Success is often very close at hand, but by emphasizing difficulties in our lives, we neglect to focus on our strengths. “With optimism we fill our life with new meaning, and it helps us find a way out of a circle of troubles,” said Korneeva. “The key to happiness is in our hands.”

The Daily Nonpareil

On a

Sunday, February 12, 2012 7F

Mission to make healthcare Healthier.

At Alegent Health, you’ll find medical experts who offer advanced knowledge and the best tools to heal you – while at the same time making it simple, comfortable, and practical. Alegent Health Clinic provides several convenient locations for primary and specialty care services for family members of all ages. Mercy Hospital is a leader in our community with emergency medicine, trauma, chest pain center, diagnostic services, cardiac care, joint replacement and maternity. For more information on Alegent Health and our services in Southwest Iowa, call 1-800-ALEGENT or visit

Mercy Hospital 800 Mercy Drive • Council Bluffs

Council Bluffs • Oakland • Dunlap • Logan Missouri Valley • Woodbine • Glenwood

Alegent Health is a faith-based health ministry sponsored by Catholic Health Initiatives and Immanuel.

8F Sunday, February 12, 2012

Get Fit 2012

The Daily Nonpareil

#1 Brat’s Tammy McCormick, Betty Clark, Amy Gardner and Jessicah Gagney. Total: 856 pounds

3 Bulls and an Angry Cow Jeff Dimon, Matt Huffman, Bill Epps, Debbie Epps. Total: 867 pounds

3 Hens and a Chick Tina Donnelly, Jessica Donnelly, Laurie Boarts, Debbie Ferguson. Total: 815 pounds

4 Fab Mamas Lorraine Walker, Wendi Christo, Lorinda Sorensen and Amanda Murray. Total: 997 pounds

4 Fabulous Ladies Sandy, Lea Smith, Denise Rassmussen and Angela Johnston. Total: 771 pounds

70% Lean Dave Little, Audrey Little, Lori Pazzi and Mark Ross. Total: 941 pounds

AL-LBS-OFF Kristi Waller, Dirk Waller, Aileen Hatcher and Mindi Richardson. Total: 1,154 pounds

Another Bunch of Losers Sutton Christiansen, Donalyn Christiansen, Helen Christiansen, Stan Dierks. Total: 1,007 pounds

Beefy Banks Bunch Jason Banks, Janette McQueen, Elizabeth Banks, James Banks. Total: 1,047 pounds

Beginner Beach Bodies Shawn Bleha, Christy Hicks, Jeff Lowe, Rich Walters. Total: 981 pounds

Berthas Bar Da Winning Scott Porter, Tim Geerhart, Craig Steppahn, Sara Watt. Total: 872 pounds

Big Fat Losers Chad Pratz, Sally Prange, Pam Quandt, Steve Stott. Total: 892 pounds

The Daily Nonpareil

Get Fit 2012

Sunday, February 12, 2012 9F

Buddy System JoAnn Maurer, Amber Gran, Kris McLaughlin, Dustin Gran. Total: 882 pounds

Button Poppers Melanee Day, Marcy Day, Maureen Day, Nichola Noble. Total: 791 pounds

CB’s Swinest Sandi Green, Gina Primmer, Jennifer Madsen, Stacey Beaman. Total: 791 pounds

Chubby Cakes Shannon Burgstrum, Amber Scully, Carrie Meyer, Sam Hathaway. Total: 937 pounds

Chubby Changas Horatio Perez, Sarita Perez, Alyssia Waugh, Jorge Wiebold. Total: 903 pounds

Chubby Chasers Lea Ballenger, Nicole Masek, Misty Swotek, Jaime White. Total: 859 pounds

Chunky Dunker Supremes Michelle Maxwell, Buffy Maxwell, Bev Dross, Teresa Hartmann. Total: 962 pounds

Chunky Dunkers Jeff Payton, Vicki Payton, Walker Payton, Dani Petersen. Total: 849 pounds

Cupcake Babies World Tour Steve Mattox, Cindy Mattox, Trey Hughes, Rick Jones. Total: 983 pounds

Dirty Thirties Bryan Weidner, Misty Weidner, Molly Leaders, Gretchen Cunningham. Total: 767 pounds

Drop It Like It’s Hot Michelle Minor, Deanna Church, Diana Davis, Lori Carlson. Total: 846 pounds

Born to Lose Fancy Clapp, Carrie Looper, Violet Daub, Tricia Daub. Total: 915 pounds

10F Sunday, February 12, 2012

Get Fit 2012

The Daily Nonpareil

Dunder Mifflin Lincoln John Mathews, Andrew Mathews, Kenny Waskel, Derek Waskel. Total: 1,011 pounds

Fat Busters Missy gore, John Nolan, Tristan Nolan, Angie Collins. Total: 937 pounds

Fat Busters 2 Toni Colton, Erica Vanlaningham, Trent Price and Megan Howard. Total: 856 pounds

Fat Panda’s Kathy Niemann, Tim Hayden, Sarah Heartland, Brenda Allen. Total: 1,022 pounds

Fantastic 4 Deon Mosley, Melanie Mosley, Sonya Ross, Sam Ross. Total: 940 pounds

Flab 4 Seanna Mayer, Shannon Allen, Karen Jones, Lori Starr. Total: 982 pounds

Flabawalkeez Scott Watts, Heather O’Shea, Christi Holderness, Sheila Bernhards. Total: 748 pounds

Flabber-Blasters Andy Diller, Marilyn Heitman, Rhonda Diller, Andrae Covington. Total: 939 pounds

Flab-U-Less Dyan Frank, Jeannie Hannan, Jenny Stom, Kelly Waller. Total: 741 pounds

Flabuslous 4!! Denise Arbogast, Julie Nielson, Rose Bennett. Not pictured: Laura Snyder. Total: 1,049 pounds

Four Play Doug Cox, Cindy Cox, Kelli Gann and Lydia Schulte. Total: 912 pounds

Fun Size Cheryl Benavidez, Marie Stevenson, Brenda Branson, Paige Branson. Total: 938 pounds

The Daily Nonpareil

Get Fit 2012

Sunday, February 12, 2012 11F

Get Ton$ Emily Trotter, Sean Trotter, Kathy Yutesler, Patrick Tracy. Total: 1,067

Heavy Never Again Agreed? Heather Hiller, Nichol Moss, Ashley Cunningham, Adete Haas. Total: 780 pounds

Hungry Hungry Hippos Cindy Rasmussen, Jeff Rasmussen, Lisa Roberts, Tiffany Belieu. Total: 855 pounds

Jelly Bellies Jessica Shanno, Cheryl McAtee, Katrena Flanagan, Josh Funkhouser. Total: 924 pounds

Junk in the Trunk Samantha Kehm, Jessi Figueroa, Randy Scott. Not pictured: Sindy Kafka. Total: 757 pounds

Lady Bugs Deb Bellows, Emily Bellows, Jessica Figueroa, Nikki Lostaglia. Total: 710 pounds

Lipid Liquidators Cindy Osborne, Karen Clark, Michelle Price, Beth Harris. Total: 818 pounds

Lite Brigade Devin Schoening, Erin Shoening, Melissa Taylor, John Taylor. Total: 869 pounds

Lots-a-Chub Jamie Mass, Nicole Knowles, Heather Olson. Not pictured: Al Fuller. Total: 817 pounds

Mad Fatters Barbara Gomez, Nanette Zastera, Samantha Townsend, Lorraine Corrill. Total: 637 pounds

McMullen Ford Meltaways Shawn Barrett, Roxie Daffer, Tim Parnell, Jessica McCowan. Total: 760 pounds

McMullen Ford Minis Rich Bentley, Laura Weatherill, Julie Jenson, Skip Marsh. Total: 1,050 pounds

12F Sunday, February 12, 2012

Get Fit 2012

The Daily Nonpareil

Melting M.A.R.S. Marcella Peltz, Amanda Koffie, Roseann Cockcroft, Sue Wittwer. Total: 974 pounds

Mission Slimpossible Angela Jensen, Nancy Sweeny, Tina Tomoson, Cheryl Gerharter. Total: 880 pounds

Mission Slimpossible 2 Keven Ferguson, Marla Todd, JoLynn Bradley, Paul Flynn-Neff. Total: 1,139 pounds

Mission Slim Possible 3 Bob Olsen, Kelly Olsen, Mark Burns, Rick Olsen. Total: 931 pounds

Mosaic Days Wendy Hite, Mary Plott, Lynda Karley, Jami Conn. Total: 676 pounds

No Foil Eric Johnson, Blake Johnson, Erin Lanza, Brandon Lanza. Total: 973 pounds

Nothing Butt Trouble Aaron Poland, Andrew Frieze, Missy Wisniewski, Mark Wisniewski. Total: 1,088 pounds

Phat Eliminators Anthony Lacy, Patty Lacy, Steve Krewson, Gena Krewson. Total: 972 pounds

Phat Masses Cindy Pittz, Vaughn Pittz, Jessica Barrineau, Monte Kay. Total: 905 pounds

Puffin Muffins Loni Neve, Tiffany Wurtz, Danielle Goldsberry, Tami Neve. Total: 736 pounds

Quatro Shrinko Kristine Sorenson, Liz Sorenson, Tracy Huggins, Shane Huggins. Total: 1,042 pounds

Quattro Shrinko Steve Fowler, Michelle Fowler, Deb Malterer, Kris Reicks. Total: 1,228 pounds

The Daily Nonpareil

Get Fit 2012

Sunday, February 12, 2012 13F

Sassy by Summer Kathy Lewis, Shelley Synowiecki, Jill Citta, Lisa Simons. Total: 875 pounds

Serious This Time Tisha Moore, Brandie Bates, Carrie Wilcoxen, Amber Dyer. Total: 699 pounds

S.T.O.P. Sparetires of Pottawattamie Linda Wilson, John WIlson, Dawn Wilson, Joe Shubert. Total: 1,303 pounds

Struyk Turf Weight Wackers Pat Tinley, Mike Meiers, Josh Weis, Zack Peterson. Total: 776 pounds

Team Hungry Melissa Pollock, Jeff Pollock, Larry Payne, Helen Pollock.Total: 800 pounds

Team MOM Rebecca Schmazer, Kristen Denzlinger, Nicole McDonald. Not pictured: Carolyn Strohl.Total: 813 pounds

Team Omaha Ann Parry, Michelle Sorenson, Patricia Allmon, Holly Love. Total: 818 pounds

Team Wals Angie Stoufer, Lisa Bandow, Steph Slattery, Wendi Brown. Total: 710 pounds

TGIF (Teachers Getting Into Fitness) Joyce Tiarks, Pat Schreiber, Jeff Privia, Melissa Way. Total: 763 pounds

The 4 Muscleteers Doug Whittington, Erin Whittington, David Whittington, Sandy Brooks. Total: 830 pounds

The Biggest Losers Rita Coachanour, Jeannie Disalvo, Dan Disalvo, Karen Gilsdorf. Total: 978 pounds

The Bod Squad Mike Redmon, Jody Miles, Debi Redmon, Monica Makinde. Total: 885 pounds

14F Sunday, February 12, 2012

Get Fit 2012

The Daily Nonpareil

The Chubb Club Marty Furmauski, Lucas Beedle, William Caton, Aaron Henderson. Total: 1,142

The Downsizers Deb Robertson, Pam Gannon, Evie Arnold, Kristie Behrens. Total: 893 pounds

The Feierless Bakers Mike Feierfeil, Elise Feierfeil, Josh Baker, Kelli Baker. Total: 908 pounds

The Hungry Hammy Hippos Pam Casey, Trent Casey, Bryce Casey,Troy Casey. Total: 857 pounds

The Justice League Tony Spidell, Dan McCoy, Kristy Millage, Scott Millage. Total: 873 pounds

The M&M’s Kyle Maher, Michelle Maher, Caitlyn Maher, Dalton Maher. Total: 838 pounds

The MaMa’s & the PaPa’s Nancy Pietrzak, Kandy Haubrich, Kiersten Haubrich, Mike Haubrich. Total: 797 pounds

The Old Hens & Chicks Mary Ann Nutsch, Kristy Rollins, Lori Rocha,Vicki Rollins. Total: 870 pounds

The Phat Four Michelle Westcott, James Westcott, Christina Chavarria. Not pictured: Leslie Wrinkle Matheson. Total: 866 pounds

The Reluctant Biker and His Old Ladies Frank Jozwiak, Theresa Jozwiak, Stephanie Jozwiak, Cinda Rachow. Total: 951 pounds

The Ugly Sweaters Pat Galloway, Colin Eppenbaugh, Jeremy Eppenbaugh, Donn Galloway. Total: 1,050 pounds

The Umpa Lumpas Denise Sprinkel, Tammy Ellis, Teresa Hiers, Jean Hiers. Total: 908 pounds

The Daily Nonpareil

Get Fit 2012

Sunday, February 12, 2012 15F

TONEd-TE-caSH in Neil Wilson, Sharon Dike, Teri Tillman, Toni Wilson. Total: 833 pounds

Totally Waisted Jenny Guill, Angie Christianson, Brandon Juon, Kandace Meeker. Total: 949 pounds

Treadmill Skippers Jesse Rose, Heather Rose, Julie Smith, Dawn Kirchert. Total: 883 pounds

Truffle Shufflers Bob Turk, Mike Perkins, William Stawowczyk, Jake Toman. Total: 1,122 pounds

Voluptuous Vixens Renae Graves, Kimberly Clark, Mariah Clark, Lisa Clark. Total: 977 pounds

Waist Not, Want Not Matt Schmitt, Tiffany Schmitt, Debbie Marsh, Lloyd Marsh. Total: 859 pounds

Waist Removal Laurie Renshaw, Chuck Renshaw, Matt Renshaw, Sara Renshaw. Total: 862 pounds

We Can’t Weight Tim Kaiser, Julie England, Julie Ludwick, Jake Dunham. Total: 972 pounds

We FIT Robbie Chollett, Jamie Lorenz, Jamie Smothers,Dorie Avis. Total: 830 pounds

We R TUF-E-NUF! Jenny Smedra, Michaela Long, Dale Schmidt. Not pictured: Julie Walling. Total: 758 pounds

Weapons of Mass Reduction Lauren Adams, Kim McKeone, Stacie Shoemaker, Shanin Heitert. Total: 1,325 pounds

Weapons of Mass Reduction 2 Jacque Duitman, Beth Long, Erin Keller. Not pictured: Brooke Stender. Total: 752 pounds

16F Sunday, February 12, 2012

Get Fit 2012

The Daily Nonpareil

Weeble Wobbles Emmalee Adams, Jennifer Burgess, Jami Burgess, Keith Yeoman. Total: 1,164 pounds

Weigh Outta Control Nick Weatherill, Kim Weatherill, Ashley Kunze, Mindi Kelley. Total: 896 pounds

Wii Getting Fit Justin Williams, Deanna Krug, Emily Fisher, Sarah McMahon. Total: 944 pounds

Wii Not Fit Tom Burroughs, Misty Burroughs, Janet Lewis, Jeff Walker. Total: 1,142 pounds

Wii Un-Fit Holly Ross, Mercedes Cunningham, Jeanne Cunningham, Amy Knowlton. Total: 706 pounds

Winslow Radcliff Tamara Winslow, Greg Winslow, Jeff Radcliff, Juli Ras. Total: 820 pounds

WIT George Yochum, Susan Adkisson, Lori Cornelison, Deb Yochum. Total: 860 pounds

In it to Win It! Nikki Mulder, Anisa Taylor, Molly Arnold, Sara Cleek. Total: 650 pounds

Losin it Esteban Flores, Cheyenne Lawton, Kim Lawton, Dena Lawton. Total: 910 pounds

Flabs of Steel Todd Brayman, Arnette Brayman, J.C. Chambers , Monty Brayman. Total: 909 pounds

Super Stars Nicki Yound, Kathay Rachow, Susie Jones, Cassidy, Kymberli Rachow. Total: 843 pounds

Lone Wolves Jim Rieck, Mike Brownlee, Megan Parrott. Not pictured: Cheryl Todd. Total: 840 pounds

Get Fit 2012

The Daily Nonpareil

Delete Cookies Darin Lohman, Vicki Busch,Larraine Pannhof, Susan Peterson. Total: 856 pounds

Sunday, February 12, 2012 17F

Withering A Weigh Linda Jensen, Jennifer Bentley, Robin Kelso, Denise Carle. Total: 853 pounds

The Valinators Stacey Denker (left), Rod Evans, Dusty Williams, Mandy Focken. Total: 770 pounds

Ameristar Get Fit Team Johnny Pratt. Not pictured: Steve Galadt, Cathy Schermerhorm, Jon Keck.

Alenabwa Jeff Haas, Ben Moss, Josh Owens, Chris Congdon. Total: 1,081 pounds

Paper Weights Brent Davis, Kevin O’Neil, Alex Skovgaard, Linda McManigal. Total: 953 pounds

Flab-u-Less Four Becky Dickey, Mark Dickey, Bridget Buck, Nick Buck. Total: 928 pounds

Recycle Yourself, Girls Charity Chrystal, Madonna Plank, B.J. Driver, Sheryl Fish. Total: 974 pounds

Guts & Butts Doug Nice, Brandi Nice, Cliff Bradley, Trisha Bradley. Total: 780 pounds

Skinny Dippers Michaela Taylor, Melissa Martin, Isela Herrera-Gonzalez, Janene Huntley. Total: 895 pounds

Mackie-Hansen’s Leo McIntosh, Nicole McIntosh, Jolene Kephart, Jesse Hansen. Total: 776 pounds One More Rep! Dan Grandick, Scott Carlson, Steve Michael, Nancy Michael. Total: 831 pounds

The Honey Badgers Alexander Grant, Judy Grant, Pam Debban, Nicole Kovacs. Total: The Waist Watchers Jeannie Hargis, Tammi Lear, Kristi Hargis, Kelly Phillips. Total: 944 pounds

Healthy eating, weight loss can be all-year goals HAROLD REUTTER WORLD-HERALD NEWS SERVICE

GRAND ISLAND, Neb. – Eating healthy and exercising should be forever, not a New Year’s resolution. But Maureen Hildebrand, a registered dietitian with St. Francis Medical Center in Grand Island, Neb., said most people continue to fall into the trap of making a pledge to lose lots of weight each January. “Many people will say, I’m going to lose 20 pounds this month,’” Hildebrand said. “That’s not reasonable, it’s not healthy and it’s probably not going to happen.” Hildebrand said the problem with the word diet is too many people view it as something that has a distinct beginning and a distinct end. When people have that attitude, they usually are not successful at maintaining the weight loss

The problem with the word diet is too many people view it as something that has a distinct beginning and a distinct end. When people have that attitude, they usually are not successful at maintaining the weight loss they do manage to achieve. they do manage to achieve. Hildebrand said it is probably more important for people to resolve to start eating a healthy diet and exercising for the rest of one’s life than it is to have a weight loss goal, especially an unrealistic goal. One thing that may work against people leading a healthier lifestyle is trying to do too much at once. Hildebrand noted that if a person sets too many simultaneous goals, it’s easy for that person to get discouraged or even overwhelmed. Hildebrand cited the hypothetical example of the smoker who

ends up in the hospital with a heart attack. The heart attack victim will be told to quit smoking, eat a low-fat diet and use a lowsodium diet, Hildebrand said. If the patient tries to make all three changes at once, “that person can feel overwhelmed.” She said it might be better to tackle one goal at a time, starting with the most important: stop smoking. Then, they can move on to the other goals. If a person begins with the idea of losing weight, then it is best to set a reasonable goal, Hildebrand said. In addition to setting an

achievable weight loss goal, people can also set other goals, such as lowering their blood pressure, or if they’re diabetic, lowering their A1C, or average blood glucose level. Fortunately, losing weight can go hand-in-hand with lower blood pressure or A1C. If a person needs to lose 20 to 30 pounds, they should not underestimate the health benefit of losing just 10 pounds to start, Hildebrand said. Even that small loss might be enough to lower a person’s blood pressure or their A1C, if they’re diabetic. However, if a person needs

to shed 100 pounds, then it might be necessary to lose much more then 10 pounds before he or she sees a positive impact on blood pressure, cholesterol or A1C, Hildebrand said. Healthy eating and exercise go hand-in-hand when it comes to living a healthy lifestyle. Hildebrand said exercise is the more difficult of those two to accomplish. She said exercise is the thing most people will procrastinate on the most. It is also the most difficult thing to work into a person’s daily routine.

Live better. Every WEEKEND. Sundays in ... The Daily Nonpareil Newspaper name

Get Fit 2012

18F Sunday, February 12, 2012

Fish: What’s sustainable, what’s not METRO CREATIVE CONNECTION

Believe it or not, our daily diets can have a profound impact on the environment. This is especially true for seafood lovers, who can choose to buy specific types of seafood that are more eco-friendly. In 2009, Americans spent billions of dollars on fish at restaurants and grocery stores. Many environmentalists want consumers to heed the warning that the world’s oceans are being overfished and certain types of seafood are endangered and facing extinction. Experts from The International Union for Conservation of Nature warn that bluefin tuna are among the more than 40 species of fish in the Mediterranean alone that are under threat of vanishing from the region. The Monterey Bay Aquarium’s Seafood Watch lists several breeds of seafood in its “avoid” column, indicating that these are overfished and/or fished or farmed in ways that harm other marine life or the environment. Some seafood on the list include imported king crab, grouper, spiny lobster, farmed salmon, many different shrimp, and tilapia from China and Taiwan. To help make smart purchases, some consumers would like to see warning labels on certain seafood packaging to indicate if the species is threatened. A poll conducted by Greenpeace in Japan several years ago found that 68 percent of consumers were in favor of the warning labels. Ninety-one percent of Canadians feel seafood should come from sustainable sources, according to a June 2011 poll by the World Wildlife Fund. Some retailers are already stepping up their conservation efforts. In March 2011, Costco, the popular warehouse center, stopped selling 12 species of fish that have been identified as threatened by overfishing. Other stores are doing the same. Public awareness of overfishing is on the rise through grassroots organizations and major environmental outfits. As such, consumers often want to know where to turn to find sustainable seafood for their dinner tables. Through smart purchases, consumers can help protect the world’s oceans. Seafood Watch lists these species as their “Best Choices” in sustainability Arctic Char (Farmed in recirculating systems) Barramundi (U.S. farmed in fully recirculating Systems) Catfish (U.S. farmed) Clams (Farmed) Cobia (U.S. Farmed) Cod, Atlantic (Iceland, Northeast Arctic hook-and-line) Cod, Pacific (U.S. bottom longline, jig, trap) Crab, Dungeness Crab, Stone Halibut, Pacific Mackerel, Atlantic (Canada) Mussels (Farmed) Oysters (Farmed) Perch, Yellow (Lake Erie) Salmon (Alaska Drift Gillnet, Purse Seine, Troll) Scallops (Farmed off-bottom) Striped Bass (Farmed) Tilapia (U.S. Farmed) Trout, Rainbow (Farmed) Tuna, Albacore (U.S. Pacific, Canadian Pacific Troll, pole-and-line) Tuna, Albacore (Canned) White (U.S. Pacific, Canadian Pacific Troll, pole-and-line) Tuna, Bigeye (U.S. Atlantic Troll, pole-and-line) Tuna, Skipjack (Troll, pole-and-line) Whitefish, Lake (Trap-net)

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Eat your veggies Juice it Making a fruit-and-vegetable juice can leave you with lots of pulp and the thought that good food is going to waste. Well, this tag-team of recipes tells how to make the juice and use the pulp for tea cakes. They come from juicer manufacturer Breville. 6 medium carrots, peeled and trimmed 5 crisp apples (such as Granny Smith), peeled, cored, and quartered 1 small knob of ginger, peeled Juice all ingredients and pour into glasses for serving. Save the pulp for Carrot Apple Ginger Tea Cakes. Makes 2 to 3 servings. 2 cups carrot-apple-ginger pulp 1½ cups flour (all purpose or whole wheat pastry or a combination) 2 teaspoons baking powder ½ teaspoon cinnamon ¼ cup sugar ½ teaspoon salt 1¼ cups milk or rice milk or soy milk ¼ cup canola oil 1 teaspoon vanilla extract Optional: mini dark chocolate chips Preheat the oven to 400 degrees and grease a 12-cup muffin tin. Combine the flour, baking powder, salt, cinnamon, and sugar in a large bowl and stir with a whisk or a fork. In a smaller bowl, combine oil, milk and vanilla. Pour the wet ingredients into the dry and gently combine, being careful not to over mix. Fold in the pulp and chocolate chips, if using. Scoop into muffin tins and bake for 18 to 22 minutes. Cool in pan for 10 minutes, before removing tea cakes to a cooling rack to cool completely. Makes 12 tea cakes.

Soup-er Foods When you hunker down on a cold night here’s an interesting soup recipe to fix. It comes from dietitian Keri Glassman, who writes for the canola oil website 1 tablespoon canola oil 1 cup chopped yellow onion 2 cloves fresh garlic, chopped 1-1½ inches fresh ginger root, finely chopped 4 medium sweet potatoes, peeled and cubed 3 carrots, peeled and cut into ½-inch pieces 1 small chile pepper or jalapeño, chopped 4 cups reduced-fat and reduced-sodium vegetable stock ½ cup light coconut milk 2 tablespoons fresh lime juice ½ teaspoon curry powder ¼ teaspoon ground red pepper 14 ounces extra firm tofu, cubed ¼ cup cilantro, chopped Parmesan Whole Wheat Crostini: 1½ tablespoons canola oil 3 cloves garlic, minced 10 slices crusty, whole wheat baguette 2 tablespoons Parmesan cheese In a large stock pot, heat the canola oil over high heat. Add onion, garlic and ginger and sauté two to three minutes. Add sweet potatoes, carrots, chile pepper and vegetable stock and bring to boil over high heat. Reduce to medium-low and simmer until vegetables are tender (35 to 40 minutes), stirring occasionally. Allow to cool slightly. Transfer to blender in batches and purée until smooth. Return to stock pot and add coconut milk, lime juice, curry powder and red pepper; stir well to blend. Add tofu and cook another 10 minutes over medium heat, gently stirring once or twice. Garnish soup with cilantro and serve with Parmesan Whole-Wheat Crostini. Makes 10 servings (one cup per serving). Parmesan Whole-Wheat Crostini: Combine the oil and garlic in a small bowl and brush on the sliced baguette. Sprinkle with Parmesan cheese. Broil, cheese side up, three to five minutes or until toasted. Makes 10 servings. – World-Herald News Service

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Get Fit 2012

Sunday, February 12, 2012 19F

The cleansing experiment Detox diet was difficult, not much fun SARAH BAKER HANSEN WORLD-HERALD NEWS SERVICE

OMAHA – Picture a group of friends eating dinner at a hole-in-the-wall Indian place. Picture a table, covered with food: Garlic naan. Savory bowls of spiced chickpea dal. Plates of lamb curry spooned over yellow saffron rice. Giant, steaming hot servings of vegetable biryani and vegetable masala. The friends share richly scented dishes. They tear pieces of naan off the same plates, chewing contentedly. But there’s no food in front of me. I sip umpteen glasses of room-temperature tap water out of a cheap plastic cup. The dinner seemed to last forever. My friends ate slowly, then asked for boxes, then everyone paid separately while I stood between tables of happy people devouring their dinners. The air was rich with the aroma of food. Glorious, fragrant, curry-laden food. I was on a seven-day detox diet. This was day two. Detox diets, or cleanse diets, are all the rage. Celebrities are doing them. Regular people I know are doing them. Cleanses are supposed to rid your body of toxins and promote weight loss. Many people try the diet at the start of a new year, after the holidays, when we’ve all guzzled gravy and free-based festive sugars. I figured if I was going to write about detox diets, I’d better try one myself. For seven days, I was off caffeine, alcohol and processed foods. I couldn’t have dairy, grains with gluten, soy, red meat, shellfish, fatty nuts, potatoes, tomatoes, peppers, eggplant, condiments, sugar or soda. This meant no glasses of red wine. No cheese plates. No Sunday brunch. No coffee from my friendly Blue Line baristas every morning. No after-work cocktails. No fun. I made a list of goals before I started the diet, because

cleanse veterans say that’s supposed to help along the way. If I felt like quitting, I could look at these goals for motivation. (I doubted this would work, but I decided to put “no cynicism” on my cleanse list.) My goals included to get in shape before I start training for a half-marathon this spring, to quit drinking Diet Coke and to lose a few pounds I’d gained over the holidays. I also wanted to adopt some healthier habits so that my restaurant reviewing doesn’t make me gain weight over the long term. Before I started, I decided to use the power of the press to score myself a couple of experts. Alanna Stang, editor in chief of Whole Living magazine, told me that cooking your own food during a cleanse helps you stick to the plan. That sounded good, because that’s what I planned to do. “You have to use exact ingredients, and you have to get in the habit of cooking,” she said. “It’s hard. You can’t just go out and buy something. It’s a big shift for people.” She also recommended starting on the weekend, but my schedule only allowed me to begin on a Thursday and end the following Wednesday. I also sent the diet plan I was on to Kristyn Lassek, the clinical nutrition manager at Alegent Health, for her opinion. Detox diets fall into a spectrum, the most severe being the “Master Cleanse,” also known as the lemonade diet, where people survive on water spiked with lemon juice, cayenne pepper and maple syrup for ten days or more. (Beyoncé famously did this diet and dropped 20 pounds before she starred in the movie “Dreamgirls.”) Lassek does not recommend this plan, ever. The diet I chose looked much tamer, and included soup, salad, smoothies made with fruit and protein powder, lean meats and fish. Lassek liked that the diet included lots of whole foods, like fruits and vegetables. And the last two days included brown rice and quinoa, both “good” carbs. She estimated that each day on the diet, I’d be eating no more than 800 calories. Some days, closer to 600. “I look at this diet,” she said, “and I think ‘I would be starving.’” I looked at it and thought the same thing. But I’d already promised my editor a story. It felt like

most of the newsroom knew I was cleansing. I had to do it. My typical day went sort of like this: Wake up and drink a big glass of room-temperature lemon water. Follow that with a travel mug of hot herbal tea. Around 10 a.m., I drank a smoothie that included almond milk, berries, a scoop of whey powder (for protein) and ice. Lunch was usually a salad with a carrot ginger dressing that I made at home or soup made with broccoli and arugula or beets and leeks. I got a small afternoon snack – the one I liked best was a handful of pepitas and sunflower seeds. By dinnertime, I was starving, just like Lassek predicted. I usually ate dinner around 6 p.m. because I couldn’t wait any longer. Some nights I devoured a sauteed chicken breast. On other nights, the cleanse called for more soup (groan.) On two nights, I got a treat: steamed salmon (obviously, no hollandaise. Or butter. Or salt.) Then the long hours passed between “after dinner” and “bed” and I tried not to think about eating a bowl of cereal, a cracker, a cookie, a piece of candy or anything else that sounded delicious in comparison to the steamed greens I was allowed. The weekend was by far the hardest part of the cleanse. During the day, I didn’t have much of a problem. Things got harder once the evening rolled around. On Friday night, I watched my friends eat Indian food. I’d already eaten by the time we got to that Indian place. I had a chicken breast and green beans at home, so hunger wasn’t what I felt. “You can feel superior to us,” one friend told me jokingly during the dinner. But I didn’t. I felt left out. I watched them drink cocktails after dinner. A few of them drank a dark beer that the salesman at the store had described as “the beer of the year.” Needless to say, I don’t have an opinion on whether it was good or not.

DETOX/See Page 21F

Get Fit 2012

20F Sunday, February 12, 2012

The Daily Nonpareil

How diet supplements your workout routine METRO CREATIVE CONNECTION

Men and women who have successfully adopted healthy lifestyles know full well that combining exercise with a healthy diet is the key to getting and staying healthy. Simply visiting the gym won’t work if it’s not coupled with a healthy diet. But many people incorrectly assume that a healthy diet is one devoid of taste. That simply isn’t true. In fact, a healthy diet does not necessarily restrict foods, but how frequently some of those riskier foods can be consumed. The following are some of the steps men and women can take to ensure their workouts aren’t losing their effectiveness due to unhealthy eating habits. ■ Start the day off with a healthy breakfast. Many foods make healthy breakfast options, including fruit and whole-grain cereals. Unfortunately, on-thego men and women often reach for what’s readily available, and what’s readily available isn’t necessarily healthy. Avoid breakfast sandwiches that are high in fat and calories, and avoid eating fried foods for breakfast. For those men and women who prefer to workout first thing in the morning, keep in mind it’s important to eat before working out, even if those workouts are in the wee hours of the morning. Working out on an empty stomach can cause feelings of lightheadedness. In addition, many people are sluggish if they exercise on an empty stomach, which can make workouts less effective. If eating before a morning workout isn’t your thing, consider going with a small snack before beginning your routine. If even that is not ideal, then consider a snack before bedtime. However, this option won’t necessarily prove effective, as your body might just consume all of the energy this snack provides while you’re asleep. ■ Reassess your snacking habits. If greasy potato chips or sleep-inducing baked goods like brownies are your idea of the perfect snack, then it’s time to

reassess your snacking habits. Snacks should not induce sleep, but provide a little extra energy and reduce any hunger pangs. Fresh fruit, yogurt, energy bars, and even whole-grain crackers with a little peanut butter each make for a healthy snack that won’t zap you of valuable energy during the day. ■ Let food help your muscles recover. Some people feel they might negate the positive effects of their workout if they eat immediately after exercising. That’s not necessarily true. In fact, foods that contain protein and carbohydrates can actually help your muscles recover after a workout. Yogurt (Greek yogurt is packed with protein), fruit, dried fruit, and nuts make great post-workout food options, and

none will negate the effect of that grueling workout you just finished. In general, the longer you wait to eat after exercising, the longer it will take your muscles to recover. ■ Stay hydrated. Water is an essential part of a healthy diet, and it’s even more essential before, during and after a workout. When exercising, your body will lose a significant amount of water, which can cause the body to dehydrate. Drink water before and after your workout, and don’t forget to focus on staying hydrated during your workout as well. Daily exercise is essential to long-term health. But all those hours in the gym won’t pay off if they’re not combined with healthy eating habits.

A healthy breakfast is a great way to supplement a workout routine. Submitted photo

Prize Drawing Winners Lisa Simons - Millard, Ne

Costco Membership Card Congratulations to Jami Conn of Council Bluffs who won the second prize drawing...a Costco family membership for one year. Thank you to Costco for providing a drawing prize! Congratulations to Lisa Simons of Omaha, the lucky winner of the Schwinn Fastback bicycle door prize at the Get Fit Challenge/Health Fair. Simons is a team member of “Sassy by Summer.” Thank you to Endless Trails Bike for sponsoring the grand prize!

“The first wealth is health”



Get Fit 2012

The Daily Nonpareil

Sunday, February 12, 2012 21F

Seven-day detox diet was difficult DETOX/From Page 19F One friend offered, with a sympathetic tone, to make me a cup of tea or get me a glass of water. But I’d already downed more than 80 ounces of liquid that day, and even though I didn’t drink a drop that evening, I used the bathroom four times. Though I didn’t want to feel sorry for myself – I was the one who got myself into this mess – it was hard to resist. I caved to it, but just a little bit. On Saturday night, the end of day three, I seriously considered throwing in the towel. I wanted a soda. A glass of wine. To sit at a table in a restaurant covered with food and talk and eat with people I like. The target of my ire became Gwyneth Paltrow, who co-created the diet plan I was on. I hated her perfect body. Her macrobiotic habits. Her golden hair and her stupid website. Her diet with its bland food and recipes that sometimes were really gross. “(Expletive) you, Gwyneth,” I said, and my husband laughed, and reminded me that I did, in fact, sign up for this diet of my own free will. We went to a movie that night, and I drank water out of a white paper cup printed over and over with the words “courtesy cup.” It reminded me of the rinse cup at the dentist’s office. After the movie, we went to a new bar in our neighborhood. I guzzled down more water. “You’re a cheap date,” my husband said. “At least until next Wednesday I am,” I replied. People had strong reactions when I told them I was on a detox. Some supported it wholeheartedly, while others told me it was an awful idea, and dangerous. Many people asked questions: Why was I doing it? What was the point? Was it hard? My answers didn’t vary: I was doing the cleanse for a newspaper story. The point is to rid the body of toxins and though I wasn’t sure, I might lose some weight. Yes. It was hard. Sunday rolled around, and I went back to the grocery store. I felt a little superior in the checkout line with my cart full of healthy food. The person in front of me bought towers of canned soup. The shopper behind me took home many bags of chips and a few 12packs of orange soda. I bought kale, beets and baggies of unusual grains out of the bulk bin. It wasn’t until later, when I had to actually eat that food, that I felt glum. During the last three days of the cleanse, I was back at work, and the diet began to feel routine. I also noticed some changes. I realized that my skin looked better. It wasn’t as dry. My face seemed to glow. I felt good in my regular Monday night weight class at the gym, and I easily completed 35 minutes on the elliptical machine.

I started to actually enjoy drinking water. I realized I can live without a midday Diet Coke. On the final day of the diet, I weighed myself after work. I’d lost eight pounds. I was shocked. That night for dinner, I ate a piece of steamed salmon, steamed kale and brown rice. After dinner, I ate an apple. I wasn’t tempted to cheat. I wanted to finish, and I was proud of myself for making it. After the diet was over, I asked Lassek about the weight loss: Was it real? She wasn’t surprised I’d lost weight, but she also wasn’t sure if I’d keep it off. “Some of it will come back on,” she said. “But it depends on what you go back to eating and how much of the weight loss was water weight.” She said I should try to keep drinking the amount of water I’d been drinking during the cleanse – 64 to 80 ounces a day – if I could. After the cleanse, I couldn’t eat as much. At many meals, I could only eat half of a sandwich or part of an entree. Lassek said this was also normal, and that the stomach would shrink during and after any kind of a restricted diet. She said there’s still no scientific proof that cleanse diets work, and that she wouldn’t recommend buying the often expensive packaged cleanse or detox diets full of powders and vitamins. “If you’re on a daily health regimen of eating good, whole foods and lean meats, you don’t need it,” she said. Lassek said some of the restrictions – not eating gluten, dairy or soy – aren’t necessary if you’re not allergic to those things. She said I could do this type of diet on a quarterly basis if I wanted to. “People in America are not used to eating this way,” she said. “If we all could take a couple of things off this diet and make them habits, everyone will be better off overall.” I heard what Lassek is saying. I agreed with her. But I also realized during the cleanse that most of my social life revolves around two things: Eating at restaurants and hanging out at bars. Sure, I missed those things. But what I really missed was the camaraderie with my friends and family. The time spent talking and relaxing that often happens at a dinner table or over a well-composed cocktail or a glass of dry red wine. I still had good conversation and important people in my life while I was detoxing. But I found that life is definitely better when it comes with a good meal.

‘If you’re on a daily health regimen of eating good, whole foods and lean meats, you don’t need (detox).’ – Kristyn Lassek clinical nutrition manager at Alegent Health

Recipe for a cleanse Sarah followed a cleanse from Gwyneth Paltrow’s website called “Goop.” Find it here: The diet cost about $100 total, including groceries from Hy-Vee and a trip to the Asian market for some specialty ingredients. Sarah also used some of the recipes from Whole Living magazine’s February 2012 “Whole Living Action Plan.” Find the details at Detoxing is hard, no matter what. Whole Living magazine editor Alanna Stang offers these tips: ■ Slowly start eliminating things like caffeine and sugar the week before the cleanse starts. It’s easier than going cold turkey. ■ Clean the junk food out of your fridge and kitchen cabinets. It eliminates temptation. ■ Write down your goals, which helps keep you on track. ■ Tell people in your life that you’re detoxing. It helps to have support. ■ If you can get your friend or partner to do it with you, it helps. ■ Drink lots of water, and don’t let more than three or four hours go by without eating a meal or snack. ■ Keep a food journal to tap into what your body is going through. – World-Herald News Service

22F Sunday, February 12, 2012

The Daily Nonpareil

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Stop in the store and pick up a copy of your dietitian’s monthly events or sign up for her email list to find out about upcoming classes and events!

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The Daily Nonpareil

Sunday, February 12, 2012 23F

9 ways to eat better now METRO CREATIVE CONNECTION

Doctors, fitness professionals and nutritionists all have ideas on what men and women should and should not eat. Choosing the right foods can help save waistlines and lives. The country is growing larger, and that has nothing to do with the population. Individuals are heavier than ever before. About one-third of Americans are considered obese. No state in the U.S. has an obesity level less than 20 percent. The Centers for Disease Control and Prevention states that 36 states had a prevalence of 25 percent or more; 12 of those states had a prevalence of 30 percent or more. The obesity story is much the same in Canada, although residents of that country are slightly less obese than Americans. Statistics Canada states that from 2007 to 2009, 24.1 percent of adults in Canada were obese. Women have higher levels of obesity than men in both countries. Although it is widely known that eating a healthy diet and exercising frequently are the key ways to maintain a healthy weight, it’s easy to fall into bad habits. Some men and women find it difficult to avoid temptation and stay on track with diet. But balance and portion control are great ways to enjoy food without gaining weight. Here are some tips to live by.

1. Use a smaller plate. This will trick the eye and brain into thinking you are eating a lot. A large plate seems empty with

smaller portions, prompting many men and women to eat more than is necessary. Using a smaller dish can give the

impression of eating from an overflowing dish. 2. Make vegetables a priority, not an afterthought. Fill up on vegetables and make meat and other higher-calorie foods the afterthought, instead of vice-versa. In fact, two-thirds of your dish should be consumed by vegetables, with the remaining portion for a protein or starch. 3. Avoid family style meals. That means placing large serving dishes full of food directly on the table. It encourages going in for seconds when you really may not be hungry. It takes the brain at least 20 minutes to register feeling full. So serve yourself from the stove and wait to see if you’re still hungry before going back for more. 4. Switch to skim products. It is widely known that dairy products are an important component of healthy living. However, whole-milk varieties tend to be heavy on calories and saturated fat. Opt for skim milk whenever possible. Today, there are ultra-pasteurized varieties of skim milk that are creamy and filling. 5. Rely on seafood protein. Eating fish once or twice a week is an excellent way to cut calories and enjoy a food that is rich in essential fatty acids. 6. Experiment with herbs, not salt. A lot of sodium in a diet may not be good for blood pres-

sure and it can lead to water retention. Instead, reach for herbs to add flavor to foods. Keep a fresh selection of parsley, chives, cilantro, basil, and other herbs at the ready and chances are you won’t even miss the salt. 7. Go sparingly on dressings and sauces. You can quickly turn a healthy salad into an unhealthy meal if you drizzle on too much creamy salad dressing. Studies show that some fast food salads have more fat than other fast food fare, including hamburgers. Opt for the dressing on the side, or select among fat-free alternatives. Use only about 1 to 2 teaspoons for flavor. 8. Indulge once in a while. Depriving yourself of everything that is tasty can lead to binge eating or overeating. Just remember to keep the portions of sweets or fattening foods modest and try not to over-do it the rest of the day. 9. Don’t forget the exercise. The American College of Sports Medicine offers benefits of exercise beyond simply helping you to lose weight: ■ Lowers risk of heart disease by 40 percent. ■ Lowers risk of breast cancer by 20 percent. ■ Lowers risk of depression by 30 percent. ■ Lowers risk of hypertension by 40 percent. ■ Lowers risk of type 2 diabetes by 58 percent.

How to get your family to consume more whole grain foods STATEPOINT MEDIA

Most people want to make healthy eating decisions, but there are lots of messages vying for attention in supermarkets. This is especially true when it comes to following the U.S. Dietary Guidelines for Americans recommendation to choose products with whole grain as the first ingredient. According to Dr. Travis Stork, emergency room physician and host of “The Doctors,” shoppers can find nutritional cues on the front of food boxes, but also should read the Nutrition Fact panels on their sides. When it comes to whole grain,

look for the words “whole grain” as the first ingredient in the ingredient list. Ingredient lists detail ingredients in order of prevalence. If the first ingredient has the word “whole” or “whole grain” followed by a grain like wheat or oats, it means the food contains more whole grain than any other single ingredient. “One of the best ways to boost whole grain intake is to examine the products your family already loves, and look for the ones that have a whole grain at the top of the ingredient list,” said Stork. For example, when it comes to breakfast, more than 50 cereals with the white check, like Chee-

rios and Kix, now have more whole grain than any other single ingredient – with the same great taste. These cereals also list the grams of whole grain per serving on the side of their boxes. Whole grain is an important part of a healthy diet. In connection with healthier lifestyles, a diet rich in whole grain has been linked to healthier body weights, and it may help reduce the risk of heart disease and certain cancers. According to the Dietary Guidelines, more than 95 percent of Americans don’t get the recommended amount of whole grain. Dr. Stork recommends these tips for finding whole grain and

stocking your pantry with the right food: ■ Start Early! The Dietary Guidelines recommend people get at least 48 grams of whole grain in their daily diets. Get a jump on the day’s nutrition by incorporating whole grain into your morning routine. When choosing cereal make sure whole grain is listed as the first ingredient. One easy choice is cereal with the white check, which has more whole grain than any other single ingredient. ■ Make Simple Swaps. Choose whole grain versions of foods you love. Great options include whole wheat pasta and

whole wheat bread or whole grain crackers. Also, try different types of whole grain. Use brown rice instead of white rice as a side dish at dinner or popcorn, which is a whole grain, for a snack. ■ Don’t Judge a Food by Its Cover. The front of food packages provide good nutritional cues, but remember to read the ingredients and check nutrition labels and side labels for additional health information. Cereals with the white check even include the amount of whole grain per serving on packaging. For more about adding whole grain to your diet, visit

The Daily Nonpareil

24F Sunday, February 12, 2012

ALWAYS HERE FOR OUR COMMUNITY Every day, the Y works side-by-side with our neighbors to make sure that everyone, regardless of age, income or background, has the opportunity to learn, grow and thrive. Join the Y today and create meaningful change not just for you, but also for your community. Membership benefits: • FREE drop-in child care while you work out.

• FREE quarterly fitness challenges.

• Reduced rates on other specialty classes and programs.

• No contracts to sign.

• FREE water fitness classes.

• Reduced rates on youth sports.

• FREE wellness orientation.

• Reduced rates and priority registration for swim lessons.

• A citywide membership allows access to all YMCA of Greater Omaha branches.

• FREE group exercise classes.

• FREE senior programs.

Visit the Council Bluffs YMCA or for more information. Financial assistance is available within the resources of our organization.

Get Fit 2012  

Get Fit 2012