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SPRING 2014

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Volume 4, Number 2

San Antonio’s Guide

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Fitness in the Park Gets SA Moving

How’d they do it?

Mutual Support Helps Couple Lose Big

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Health & Wellness

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GLUTEN:

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wHAT’S tHE dEAL?


GUSTO 2014 SERIES MARATHON TRAINING & READINESS 5 Races

Training

Meetups

Infosessions 5K/10K

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BENEFITING

Children’s Hospital of San Antonio

AUG

8K/12K

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BENEFITING

American Heart Association

5K/10K/15K

SEP

BENEFITING

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Habitat for Humanity of San Antonio

OCT

5K/12K/13M

12 NOV

15 Register at

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San Antonio Food Bank

5K/10M/20M BENEFITING

Children’s Bereavement Center of South Texas PROMO CODE

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Cover Story

Fitness in the Park— Fun, free fitness classes available in parks near you!

contents

10 6

Hot Workouts in SA

18

Get Your Move On!

8

Two-Wheelin’

19

Find a Personal Trainer

12

Bonus

20

Ask the Dietician

16

Success Story

21

Recipe

17

Get on a Roll

22

Heart Health

Exercise your option to shake-up your workout routine this spring.

There’s a bicycling boom in the city. Learn how to stay safe on your cycle.

Howard W. Peak Greenway Trails Map—Explore San Antonio’s trails with your family!

Local couple, Hank and Debra Salinas work together to lose nearly 100 pounds!

Try foam rolling to help your body recover after a workout.

Staff Publisher and Editor-in-Chief: Dianne Glover, MPH Director of Sales: Kym Zimmerman Art Director: Pete Morales
 Managing Editor: Donna Budjenska Interns: Melanie Martinez Gabriella Villarreal Cover Photo: Scott Smith Alamo City Photography

Incorporate activity into your daily routine to boost your health!

Simple steps to find the best trainer for you.

Confused about gluten? Jennifer Meachum,RDN has the answers.

Simple, delicious and healthy chicken tostadas that you can prepare in a flash

Know your numbers to keep your heart healthy!

PeakLife SA Advisory Committee Rudy Acevedo, Owner - R+R Fitness Lisa Cruz, Executive Director - San Antonio office of the American Heart Association Mary Ullmann Japhet, SVP - San Antonio Sports and Chair, Mayor’s Fitness Council Louis Lopez, District Vice President - YMCA Elizabeth Luna, Marketing Director - Southwest General Hospital Jennifer Meachum, RDN, LD, Director of Community Outreach and Employee Wellness - North Central Baptist Hospital Julia Murphy, Program Manager, San Antonio Bikes - City of San Antonio Suzanne Parker, RD, CPT, Owner - Nutrition Matters Jeff Skelton, Total Health Consultant - Humana PeakLife SA Magazine is published by PeakLife Wellness. Please send all press releases and other information related to PeakLife SA to: 418 Mesa Hill, San Antonio, TX 78258 Phone: 210-399-1791 Email: dianne@peaklifewellness.com www.peaklifewellness.com For advertising information: sales@peaklifewellness.com Opinions expressed or facts supplied by its authors are not the responsibility of PeakLife SA Magazine. Copyright 2014, PeakLife SA Magazine. All rights reserved. Reproduction in whole or in part without written permission is strictly prohibited. Pea k life SA Maga zine S P R I N G 2 0 1 4

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Letter from the editor

Happy Spring San Antonio! Springtime represents many different things to different people, but the most common symbols include life, renewal and birth. In the winter, the weather is harsh and unpredictable for us southern Texans, but spring brings a renewed growth of plant life. I believe that San Antonio is in a metaphoric springtime. When I moved to the city in 2010, SA was on many of the “worst of” lists that cities want to avoid. We were one of the fattest cities and the least active cities. Today, four short years later, there has been a Renaissance. Our obesity levels have drastically declined. The city’s infrastructure is being renovated to support daily activity. We have B-cycle bikes all around the city. Our beautiful parks are constantly being upgraded to entice us to bring the kids outdoors. We have won statewide physical activity challenges and even made it on a “fittest city” list. Amazing, free, public events, like Siclovia and the Fit Family Challenge, have motivated families to move together and have transformed lives. Indeed, spring has arrived in our fair city. Perhaps there is no better time than spring to get out of the house and get moving. In this issue, we are proud to feature a map of our greenway trails as well as a potpourri of ideas to change up your normal physical activity routine. From surfing class to fencing, there’s something new and fun for everyone. You don’t have to spend a lot of money to get fit either. On our cover, we feature Fitness in the Park, which hosts free fitness classes all over the city. No excuses, people! My wish for you is that this spring brings an abundance of new blessings. Renew, recommit and get moving! Let’s Get SA Healthy(er)! Best,

Dianne Dianne Glover, MPH, Publisher 4

Pe a k l i fe S A M ag a z ine S P R I N G 2 0 1 4


PeakLife SA Contributors

Volume 4, Number 2 Dr. Joanne Eash received her Doctor of Chiropractic from Palmer College of Chiropractic’s Florida Campus in 2007. She has 20 years of bodywork experience and is currently employed by Airrosti Rehab Centers in San Antonio, Texas. She can be reached at drjeash@airrosti.com.

Dr. Joanne Eash

Laura Esparza, MS, CHES applies her professional expertise and personal interest in physical activity promotion by serving as the Vice Chair of Active Living Council of San Antonio. For more information about Active Living Council contact: activelivingcouncil.info@gmail.com.

Laura Esparza, MS, CHES

Julia Karlstad, M.Ed., CSCS is the Founder & President of JK Fitness. Julia Karlstad has been in the health and fitness industry for more than 10 years. JK Fitness specializes in weight loss.

Julia Karlstad, M.Ed., CSCS

Amber Ketchum, MDS, RD is the Registered Dietitian for the Shane Diet and Fitness Resorts where she educates guests on how to eat well and continue a balanced eating plan when they go home.

Amber Ketchum, MDS, RD

Kelly Irvin Jennifer Meachum RDN, LD is the Director of Community Outreach and Employee Wellness for North Central Baptist Hospital. Jennifer’s passion stems from her personal triumph of achieving over 100 pound weight loss through healthy lifestyle changes.

Jennifer Meachum RDN, LD

Hank Salinas is the Assistant Parks and Recreation Manager for the City of San Antonio. He and wife, Debra, a teacher at Judson ISD, have been married for nearly 25 years. They are the proud parents of two girls, and their new lifetime goal is to stay fit and live healthy.

Julia Murphy hails from the City of San Antonio’s Office of Sustainability. She is a certified urban planner with a background in business and marketing and runs the award-winning “San Antonio Bikes” program.

Julia Murphy

Kelly Irvin, a former newspaper reporter, has been in public relations with the San Antonio Parks and Recreation Department for more than 20 years. She is also the author of eight published novels.

Hank Salinas

News and events in the San Antonio area

News Briefs

By exercising as few as 30 minutes each day, you can reduce your risk of

Teams. Tailgating. Tug of War. Need We Say More? San Antonio Sports

heart disease and stroke. Wednesday, April 2, is National Walking Day, a nationwide call-to-action to adopt a healthy lifestyle as part of the American Heart Association’s My Heart. My Life platform. Learn more at www.facebook.com/ahasanantonio.

Corporate Cup, presented by H-E-B, brings employees from a variety of businesses together for a day of blood-pumping fitness, friendly competition and employee camaraderie. It’s loads of fun, fierce-divisional battles and a chance to reward employees’ healthy efforts and to celebrate your company’s culture of wellness. Visit SanAntonioSports.org.

Camp Shane, the longest running children’s weight loss and fitness camp in the world is launching a summer camp right here in San Antonio. Open from June 14 – July 26, boys and girls ages 7-17 boys and girls and young women ages 18-22 attend for two, four or six week sessions. For more information go to: http:// campshane.com/texas, call (914) 271-4141 or email office@campshane.com.

May is American Stroke Month, the American Heart Association/American Stroke Association’s campaign to increase awareness of the disease and that stroke is largely preventable, treatable and beatable. Together we can end stroke. Learn more at www.strokeassociation.org or get involved locally at 210-810-3100. Pea k life SA Maga zine S P R I N G 2 0 1 4

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Fun Options To Keep Exercise Fresh Remember wishing you could be an athlete or a dancer when you grew up? Now is the time to make those wishes come true! Train like a warrior. Become a surfer. Fence like a pirate. Balance like a ballerina or just get buff! Experience some of the new, innovative workouts that our city has to offer.

Barre Class workouts

Fitness Boot Camp

Description: Barre is a fitness concept that fuses the principles of ballet, Pilates and yoga, using isometric movements to fatigue muscles in order to achieve the long, lean look of a dancer’s body.

Description: Outdoor fitness boot camps can be tailored for all fitness levels. This muscular endurance-based workout involves running, plyometric training, interval training and functional training.

Benefits: Appropriate for any fitness level, Barre provides intense workouts with added benefits of stretching, overall toning — particularly in areas women often struggle with (arms, thighs, glutes and core) — and improved strength and flexibility. Barre also can help with weight loss.

Benefits: Boot camps increase your overall fitness by increasing your aerobic endurance.

Where you can try it: Smart Barre Studios in Alamo Heights, 6426 North New Braunfels, 78209, OR Alon Town Centre, 10003 NW Military HWY, #3103 78231

Where you can try it: Camp Gladiator has more than 20 locations in the San Antonio area. Visit campgladiator.com for all the listed locations, times and days or call (210) 816-2472. Cost: Receive $50 off your first month with the code CGPEAKLIFE!

Cost: $19/class special for new clients or $100 for unlimited classes for a month. Mention this article and receive one free class!

CrossFit Description: CrossFit is a fun and energetic workout that provides strength training and conditioning. Every session focuses on different movements and time domains in a challenging format that can be modified for any fitness level. Benefits: CrossFit increases muscle strength and muscle tone as well as improves cardio respiratory conditioning. Where you can try it: CrossFit Optimistic, 16675 Huebner Rd. #207, 78248. You can also visit CrossFitOptimistic.com or call (210) 708-7472 for more information.

Fitness in the Park Description: The Fitness in the Park program offers a wide variety of free fitness classes ranging from Zumba and boot camps to circuit training and yoga in city parks. This allows them to find the activities they most enjoy and explore new fitness options. The classes are offered year-around. Benefits: Participants can select classes for strengthening, cardio and stress relief. Having classes outdoors often gives participants an added boost because of the beautiful park setting, fresh air and sunshine. Where you can try it: Locations are available throughout the city. Check the schedule at sanantonio.gov/parksandrec. Cost: Free

Cost: Your first class is FREE! Mention PeakLife SA Magazine to receive 10% off first month of membership!

Fencing Description: The Olympic sport of fencing. Benefits: Fencing promotes cardiovascular fitness because it demands fast movements and tremendous amounts of energy in a short period of time. The fast pace of the fencing bout and intense footwork drills serve to improve blood flow which helps strengthen the heart.

Individualized Exercise Prescription Description: Every person is different! We all have different body types as well as fitness levels, medical/physical conditions and health and fitness goals. With this in mind, individualized exercise prescription focuses on creating and facilitating workouts that are tailored to a person’s needs, goals and desires. Benefits: With individualized exercise prescription, you have a lot better chance of reaching your goals and achieving them injury-free!

Where you can try it: Olympian Fencing Club. Visit OlympianFencingClub. com for locations near you or call (210) 872-2004.

Where you can try it: JKFITNESS, 3603 Paesanos Pkwy., Suite 203, San Antonio, TX 78231. For more information, call (210) 388-0989, e-mail info@ jk-fit.com or visit jk-fit.com.

Cost: $90 per month for Beginners Class. First month is 50% off with code PEAKLIFE!

Cost: $25 for initial visit; $5 off with code: PEAKLIFE!

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Surf Fitness Workout Description: Get away from the traditional static workout and challenge your body in new ways. Every exercise on the board is designed to engage your core and stabilizer muscles and shock the system to create real change, inside and out. Benefits: Paddling builds shoulder definition and strengthens the lower back muscles. Duck-diving through waves builds arm strength. The process of standing and riding the wave increases leg strength and flexibility and engages all the postural muscles.

Marathon/Half Marathon Training Description: Whether you are a running newbie or an experienced marathoner, training in a group for long distance can help you train safely and hold you accountable to your plan.

Where you can try it: Visit Atyourbestpt.com to find classes near you! Cost: Sessions are $25; packages are available as well. First session is 10% off for PeakLife SA readers!

Benefits: Marathon training programs provide you with a daily training schedule, assist you with medical information and help with nutritional planning. They also provide a friendly, social atmosphere to train with others at your level. Where you can try it: R+R Fitness specialize in endurance event training with programs that are conducted year-round. The iRockSATM Marathon/Half Marathon Training Program targets the San Antonio Rock ‘n’ Roll Marathon/ Half Marathon; however, a training schedule is also offered for participants targeting other races. For more information, visit www.Training210.com or call (210) 865-3065. Cost: iRockSATM Marathon/Half Marathon Training Program: $130 returning members; $160 new members

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8/17/2012 11:53:33 AM


Bicycling is gaining a following in San Antonio. Find ways to cycle safely.

By Julia Murphy Our roads have been designed to get people from point A to point B efficiently and rapidly, but our roads can be scary and dangerous places if you’re not in a car, truck or bus. Yet many people would prefer to travel by bicycle; this allows them an opportunity to get outside, exercise, save money on gas and to do their part helping to keep our air clean. San Antonio has taken steps in recent years to commit to building a bike network that will be accessible, continuous and direct. Most new street improvement projects must consider including an on-street infrastructure for cyclists, or sometimes preferred when space and money allow, a multiuse path separated from the faster lanes of vehicular traffic. The Greenway Trails continue to be expanded as an “emerald necklace” around the city, and the 13-mile San Antonio River trail running through the heart to the south of the city have put amenities convenient to many residents. But there’s still work to do, and while mindsets are changing and infrastructure is being built, it’s important to take precautions to be as safe as possible when riding a bike.

Rules of the road First of all, know the rules and regulations. Bicycles are considered vehicles, and therefore bicyclists are required to follow all traffic laws. If it’s been awhile since you’ve ridden a bicycle in traffic, a great resource to refresh your knowledge and skills is to take a course with a certified League of American Bicyclists’ instructor. To gain 8

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confidence and competency when mixing with traffic, there’s no substitute for first-hand experience, but you can find the classroom portion of the League’s “Traffic Skills 101” course online at biked.org. Recognizing that bicyclists and pedestrians are vulnerable road users, San Antonio has a “Safe Passing” ordinance which states that motorists must give 3’-6’ of leeway when passing or risk being ticketed with a citation. Even with laws in place to help drivers be aware of others in the traffic mix, cyclists should take responsibility for their personal safety. Being visible on the road is perhaps the most important consideration. Just as someone would do in a car, a cyclist should indicate his or her intentions with hand signals as well as making eye contact with surrounding traffic. It’s both a state and local law to operate a bicycle with lights when riding between dusk and dawn. Wearing bright, reflective clothing at all times of the day is highly encouraged, as is wearing a helmet. A bike helmet is the single most important piece of safety equipment a cyclist can don to avoid serious head injury in the case of a collision. Eye protection should also be considered, especially on long trips.

Timely tips for cycling trips 1 Make sure your bike is in good shape before heading out, and pay special attention to the tires and brakes. Carry an extra tire tube and pump in case of a flat. 2 Plan your trip by researching roads on your route, weather conditions and distance. 3 Take care of yourself by carrying identification, a few dollars, water, a snack, sunscreen and even an extra layer in case the weather changes. Cycling in San Antonio can be enjoyed virtually year round. It’s an efficient, cost-effective and joyful way to travel. If it’s been awhile since your last ride, start somewhere familiar like in your neighborhood or on the Leon and Salado Greenways where car traffic isn’t an issue. Soon you’ll have the legs and the confidence to venture elsewhere! Just remember to be predictable and be seen.


We’re

d e h c yc SAn Antonio iS A greAt plAce to explore by bike. remember theSe tipS when you’re prepAring for A ride: be prepAred – Check out bicycle tips and maps at www.sanantonio.gov/sabikes be SAfe – Make sure your bike is in good repair and you’re properly equipped with a helmet. be courteouS – Share the trail with others.  There’s enough road to go around.

. e d i r o t y d A e r S.A. iS Join Us on


ent

creation Departm

tonio Parks and Re Photos By: San An

Fitness in the Park

Gets SA Moving By Kelly Irvin

Fitness is a journey, according to Amanda Merck, an instructor with the San Antonio Parks and Recreation Department’s Fitness in the Park Program, and for most people the first step out the front door is the hardest leg of that journey. “In order to make fitness a habit they incorporate into their everyday lives, people have to find something they like to do,” Merck explains. “Finding an activity you enjoy is huge. If you’re having fun, you’ll keep doing it.” The Fitness in the Park Program, begun in 2011 as part of a citywide healthy lifestyles initiative, makes that first step a little easier. The program offers a wide variety of free fitness classes in parks throughout the city year round. “If you don’t like running, try Zumba or circuit training or a boot camp,” says Merck, who is a certified Aerobics and Fitness Association of America (AFAA) personal trainer and fitness instructor. “Getting into a class can really help because you make friends. They cut you some slack if you miss a day and support you when you do show up.” Making fitness opportunities accessible and affordable to San Antonio citizens is a critical piece of the City of San Antonio’s healthy lifestyle initiatives, designed to combat heart disease, diabetes and obesity in a predominately Hispanic community. “We want to make it as easy as possible for every San Antonian to have the opportunity to adopt a healthy lifestyle,” says Mayor Julián Castro. “Offering free fitness opportunities in neighborhood parks makes this goal accessible to everyone.”

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Since the fall of 2011, the Fitness in the Park program has conducted more than 4,000 free classes with more than 35,000 in attendance. “The popularity of the program is encouraging,” says City Manager Sheryl Sculley. “The benefits will be long term as parents set the example for their children and create generations of families with healthy lifestyles.” Merck, who leads circuit training and yoga classes at Phil Hardberger Park on Saturday mornings, finds participants willing and even anxious to put themselves through some demanding paces even during the cold winter months. Sixteen to 20 participants partake in high-energy sessions that include rotating through stations with hand-held weights, medicine balls, and balance BOSU balls interspersed with squats, crunches and pushups. The participants cover the range in age and fitness levels. Some parents bring babies in strollers and sometimes incorporate their babies into the workout. “We’re flexible. We adapt to the participants’ needs,” Merck says. Among the participants is Becky Hernandez, who says the program has changed her life. She ran across it while shopping for a new pair of sandals on-line. She tried a walking class at McAllister Park, then graduated to a circuit class. In six months she lost 80 pounds. “I led an active lifestyle, or so I thought. I played soccer, tennis and popped in and out of the gym weekly.” Hernandez recalls. “I had the strong desire to lose the stubborn weight, but wanting didn’t make it happen.”


The goal is for participants to get healthy and feel good about themselves. That’s exactly where Hernandez is after six months. “Not only are the new found muscles, curves, and smaller waistline an added bonus,” she explains, “but I find myself smiling more, taking chances, and living a life that had been put on hold. I made new friendships, and now I’m surrounded by supportive people.” Fitness in the Park classes went a long way toward helping her reach her goals. “There’s a beauty unlike any other when you reach out to stretch and see the moon and the stars so clearly on a Monday night,” she explains. “Though I’ve stepped on dog poop, bird poop has fallen on me, I’ve tolerated frigid, windy and rainy weather, being outdoors has made me happier.” Valerie Norris, another one of Merck’s students, has had a similar experience. She started attending boot camp and yoga classes at Phil Hardberger Park in June 2013. After several months, she graduated to the High Intensity Interval Training (HIIT) class. “The Fitness in the Park classes have become the backbone in my overall fitness and health routine,” Norris says. “I have continued to lose weight, gain strength, flexibility, form, and I’m working on balance.” Norris, a runner, has increased her running distances since starting in the classes. She’s now training for half marathons. Hernandez, like many of the program’s participants, discovered that she had to couple exercise with proper diet in order to reach her goal of a healthy weight. “For years, I thought if I exercised, I could eat just about anything. Now I watch my portions and make healthier choices.” Merck, who has a bachelor’s degree in public health and is working on her masters, agrees. She incorporates small nutrition challenges into her classes, giving participants positive goals rather than focusing on what they shouldn’t eat. “I ask them to eat spinach once a day for a week,” she explains. “Or to eat a certain number of grams of protein a day. If they arrive at their afternoon snack and realize they’re short on protein, my hope is they’ll choose string cheese and a handful of almonds instead of chips. They’re not thinking about being deprived of the chips. Instead they’re focused on getting the protein they need.” Working out in an organized class also builds in a support system for the participants that helps them recover when they have a rough day or rough week and decide not to exercise and instead indulge in comfort food. That’s okay, Merck says. “If you fall off the wagon, run along behind it and jump back on.”

Norris agrees. “I’ve met a lot of new, friendly and wonderful people through the Fitness in the Park classes. I’m healthier, happier and more connected to my community.” Everyone’s workout pace and progress will vary, according to Merck, who is a triathlete and cyclist. “It’s about small steps,” she says. “This isn’t a competition. Fitness is a journey and everyone’s journey is different. The important thing is to take the first step and keep moving.” The Fitness in the Park schedule is available on-line at www.sanantonio. gov/parksandrec. Participants can follow the program on Twitter as well at @SAParksFitness.


calendar of events April

Green Space Alliance-SicloVerde! Location TBA in San Antonio. For more information, visit fitcitysa.com or greensatx.org.

SARR Monthly Fun Run April 2, 2014 Social Run Alamo Heights Soler’s Sports in San Antonio. For more information, visit solerssports.com.

McAllister Park Pavilion in San Antonio. For more information visit saroadrunners.com or call (210) 822-2800.

April 6, 2014 IAAP 10 & 20 Mile Trail Run

April 12, 2014 YOSA 5/10K Central Market in San Antonio. For more information, visit yosa.org.

Fiesta Fun Run Eilan in San Antonio. For more information, visit carreraraces.com.

TBA in San Antonio. For more information, visit solerssports.com.

April 2, 2014 Jillian Michael’s Maximize Your Life Tour

Oral Cancer Foundation Walk/5K

April 7, 2014 Social Run

O.P. Schnabel Park in San Antonio. For more information, visit events.kens5.com or call (210) 789-8278.

Majestic Theater in San Antonio. For more information, visit events.kens5.com or call (210) 226-3333.

Alamo Heights Soler’s Sports in San Antonio. For more information, visit solerssports.com.

April 2, 2014 Rackspace Midweek Farmer’s Market

April 10, 2014 Healthy Eating During Pregnancy and Diabetes

Rackspace Parking lot in San Antonio. For more information, visit events.kens5.com.

Southwest General Hospital in San Antonio. For more information, call (877) 215-9355.

April 5, 2014 Texas Senior Games

April 10-20 Fiesta SA

Blossom Athletic Center in San Antonio. For more information, visit (210) 273-7983.

Greater San Antonio area. For more information, visit events.kens5.com.

Meditation in the japanese Gallery

April 11, 2014 ACS Relay for Life

Helotes 5K Beer Garden Run

Texas State University in San Marcos. For more information, visit relatforlife.org or call (800) 227-2345.

Soler’s Sports in Helotes, Texas. For more information, visit solerssports.com.

San Antonio Museum of Art in San Antonio. For more information, visit events.kens5.com.

Race to the Ranch

Lifetime fitness at 281 in San Antonio. For more information visit solerssports.com.

River City Running Tour Front of the Alamo in San Antonio. For more information, visit iruntecas.com or call (210) 201-3786. 14

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Hyatt Regency Lost Pines Resort and Spa in San Antonio. For more information, visit solerssports.com.

Boystown 5/10K Valero in San Antonio. For more information, visit runwildsportssa.com or call (210 271-1010.

Boys Town Race For Prevention of Child Abuse

Gladiator CHARGE! 5K Run/Walk

Soler’s Sports in Helotes, Texas. For more information, visit solerssports.com.

ZOOMA Run

Woodlawn Lake in San Antonio For more information, visit purnellracing.com or call (210) 385-8248.

Soler’s Lifetime Fitness Ride

Dice and Dudes Half Mile Dash

Home Depot at 4909 Windsor Hill in San Antonio. For more information, visit events.kens5.com or all (210) 656-6674.

Earth Day Fiesta

Kinder Ranch Elementary in San Antonio. For more information, visit iruntexas.com.

Soler’s Sports in Helotes, Texas. For more information, visit solerssports.com.

Fiesta Especial 2.7 Fun Run/Walk

Valero Energy Headquarters in San Antonio. For more information, visit saroadrunners.com.

April 12, 2014 7th Annual Providence to Pearl (P2P) 5K Run/Walk 8:00am Pearl Park Amphitheater The P2P 5K route weaves along one of the most beautiful spots in San Antonio—the Riverwalk Museum Reach. Register online. Packet pickup will be April 10th and 11th at Providence Catholic School, 1215 North St. Mary’s, 78215. Participants receive goody bag, race t-shirt and MORE! www.facebook.com/providence5k

Walk for Autism 5K AT&T Center in San Antonio. For more information, visit mysanantonio.com or call (210) 494-5000.

April 19-2014 41st Annual Fiesta Mission 10K Location TBA in San Antonio. For more information, visit iruntexas.com or sarr.com.


Check out upcoming events and activities in the San Antonio area

April 24, 2014 PPU Windcrest Freshman Triathlon Soler’s Sports Stone Oak in San Antonio. For more information, visit solerssports.com.

April 25, 2014 SA Food Bank Gardening 101 San Antonio Food Bank. For more information, visit fitcitysa.com or call (210) 431-8347.

April 26, 2014 Fight for Air 5K Sea World in San Antonio. For more information, visit ala.org or call (210) 308-8978.

32nd Annual Fiesta Fandango Downtown San Antonio. For more information, visit iruntexas.com.

APDA AAPSG Parkinson’s Optimism Walk/Run McAllister Park in San Antonio. For more information, visit solerssports.com.

April 27, 2014 Texas Wine Series Half Marathon & Vintage 5K Becker Vineyards in Bryan, Texas. For more information, visit carreraraces.com.

April 29, 2014 The San Antonio Diabetes Expo Henry B. Gonzalez Convention Center in San Antonio. For more information, visit events.kens5.com or diabetes.org/exposanantonio.

May May 2-4, 2014 Bexar County Games Basketball Mission Concepcion Sports Park in San Antonio. For more information, visit sanantoniosports.org.

May 3, 2014 PODER 5K Run/Walk Milam Park in San Antonio. For more information, visit carreraraces.com.

Quest 4 Success 5K Concepcion Park in San Antonio. For more information, visit solerssports.com.

Diva and Dudes Half Mile Dash Soler’s Sports in Helotes, Texas. or more information, visit solerssports.com.

May 4, 2014 3rd Annual LLS 5K Run & Doggie Dash McAllister Park in San Antonio. For more information, visit iruntexas.com or call (210) 886-8196.

May 24, 2014 Get Up & Glow 5K Retama Park in San Antonio. For more information, visit solerssports.com.

May 25, 2014 4th Annual American Hero 5K Relay Texas A&M San Antonio. For more information, visit iruntexas.com or call.

May 31, 2014 San Antonio Sports Corporate Cup University of Incarnate Word in San Antonio. For more information, visit sanantoniosports.org.

May 6, 2014 SA Food Bank Farmer’s Market Main Plaza in San Antonio. For more information, visit fitcitysa.com.

May 7, 2014 Pull for Kids National Shooting Complex in San Antonio. For more information, visit sanantoniosports.org.

May 10, 2014 We Walk Because We FOSTER Care 5K

June June 2, 2014 Core Coaching Competencies for Health, Fitness & Wellness Professionals Hotel Indigo Riverwalk in San Antonio. For more information, call (866) 932-6224 ext 717.

O.P. Schnabel Park in San Antonio. For more information, visit events.kens5.com or call (830) 816-2266.

June 4, 2014 SARR Zoo Run

Jon’s 5K Run

Brackenridge Park in San Antonio. For more information, visit fitcitysa.com.

Eilan in San Antonio. For more information, visit carreraraces.com.

May 16, 2014 Heart and Stroke Screenings Southwest General Hospital in San Antonio. For more information, call (877) 215-9355.

May 17, 2014 Fit Family Challenge Kickoff Port San Antonio. For more information, visit sanantoniosports.org.

May 23, 2014 PPU Get Up & Glow 5K Soler Sports at Jackson Keller in San Antonio For more information, visit solerssports.com.

June 7, 2014 Diva and Dudes Half Mile Dash Soler’s Sports in Helotes, Texas. For more information, visit solerssports.com.

June 14, 2014 Crossmen World Class Drum Corps 1 Mile Comalander Stadium (Blossom Athletic Center) in San Antonio. For more information, visit solerssports.com.

Elks Flag Day Festival Run Elks Lodge #216 in San Antonio. For more information, visit saroadrunners.com

SA Food Bank Gardening 101

June 21, 2014 Carraba’s Half Marathon Relay & Run

San Antonio Food Bank. For more information, visit fitcitysa.com.

McAllister Park in San Antonio. For more information, visit iruntexas.com. Pea k life SA Maga zine S P R I N G 2 0 1 4

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Success Story

something extreme to motivate ourselves. Our plan was to reduce our weights drastically by July 2013 so that I would be down to 225 pounds, and Debra would be at 155. Although our efforts had failed in the past, we knew that this time we had to succeed.

We added exercise

after

To reach our respective goals, we started an ambitious exercising plan that included activities five times a week focused on cardio and strength training. Our cardio workout included a three mile power-walk at a pace of 14-15 minutes per mile, with the goal to increase the distance every few months. After the first month of diligent efforts, we were able to complete 5 miles. Strength training consisted of 100 crunches, 60 leg lifts, leg presses, bicep curls and bench presses. We would do three sets of 15 repetitions using a weight that provided good resistance, but that did not strain our muscles. Sticking to this exercise plan was not easy, but after only a month we could feel a difference. We started to feel stronger, healthier and more confident. Our motivation grew and we began looking forward to our workout sessions.

How’d We Do It?

By Hank Salinas

before

We watched how we ate

San Antonio couple shares how they worked together to lose nearly 100 pounds I have always been a fairly heavy-set man. Although I was concerned about my weight, it seemed like nothing I did made an impact. I would try diets and the occasional workout, but it appeared that regardless of how hard I tried, I only gained more and more. Dressing was even a challenge since all of my clothes were too tight except for three pairs of pants. At this point, I noticed that my wife, Debra, was also wearing the same clothes over and over. I had never stopped to realize that my bad habits regarding eating and exercise were affecting her as well. She had always been fit but was now almost 200 pounds. We were both the heaviest that we had ever been. Our confidence was being drained away as the pounds accumulated, and we started to dread blood 16

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work at the doctor’s office, knowing that we satisfied the criteria to be considered morbidly obese. In early October 2012 as the scale revealed that I had reached 275 pounds, I knew that it was time for a change.

We started with goals Because the holidays were quickly approaching, we knew that we needed to establish both short and long-term goals to begin the gargantuan task in front of us. Our short-term goal was simple: Don’t gain any weight during the holidays. Knowing that our families prepare way too much unhealthy food during gatherings, we decided to practice portion control and to pay close attention to what types of foods we were eating. The long-term goals were more ambitious, but we knew that we needed

At the same time, we tackled our eating habits. We said goodbye to cheeseburgers, pizza, loaded salads, all sodas and fried foods. Have you ever looked at the amount of calories on a Caesar salad? What I once thought was a healthy food (after all it is a salad, right?) was now something that needed to be avoided. Our new diet consisted of turkey, chicken, fish, fruits, vegetables and water; we also paid better attention to portion size to help melt the pounds away. At restaurants, we would often split the entrée, which not only reduced the number of calories we ate, but also helped us save money.

We did it! We started to feel like new people. We felt great and others started noticing too. If we ever became bored with a workout, we would spice it up by including other activities such as hiking, swimming, trail walking or even working around the house. The important thing was that we kept our activity level up and maintained our commitment to the longterm goal. Even before we weighed ourselves in July 2013, we knew that we were going to succeed. That was not the end, though. Our life commitment is to remain healthy and active. I have now dropped down to 219 pounds, which is a weight that I have not seen since high school, and Debra is keeping steady at 155 pounds. Together, we lost a combined 95 pounds. We have never felt healthier or more confident than we do today. Although it required a complete lifestyle change, it was a change for the better!


Fig.1

surgical sites or open wounds. Also, be sure you DO NOT roll over areas that cause numbness and tingling from the pressure of the foam roller. These are nerves and they do not respond well to prolonged pressure. (NOTE: Please consult a health professional before beginning if you are unsure you are capable of getting up and down from the floor or to be sure you are healthy enough to begin foam rolling.) Start by lying down in a plank position (see Fig. 1), with the thigh/quad area on top of the roller, and move over it in a smooth and steady pace. Roll from the top of the thigh to just above the knee caps; do not roll over the knee caps. After rolling for about 20-30 seconds, stop over any areas that are acutely sore, and rest there, rolling slowly just over that sore area for a short period of time. Then, repeat the long sweeping rolls and find more sore spots along the way.

More tips Fig. 2

Fig.3

Get on a Roll! Use a foam roller to help your body recover from sore muscles.

By Joanne Eash, DC Foam rolling has become a more popular form of post-exercise recovery in the past few years. Research is beginning to catch up with popular demand of foam rolling, and the evidence seems to confirm what doctors, coaches and trainers have been saying all along: Foam rolling may decrease post-workout soreness and increase recovery time between workouts. So, what is foam rolling all about, anyway? Foam rollers come in various sizes and densities. Think of a pool noodle, but denser and a little larger in diameter. Most come in a 36” length, and 6” diameter, but sizes can differ. They can be used before exercise to loosen tight muscles and tendons, as well as “warm up” the muscles before real activity begins. They are also used after a workout to help relieve tissue tightness and soreness and aid in post- workout “cool down.” One recent paper supports the use of foam rolling as a recovery tool and effects on performance. It showed a statistically significant change in post-workout soreness or delayed onset muscle soreness (DOMS). Those participants who used a foam roller experienced fewer days of DOMS and overall lower muscle soreness readings through all time points studied.

Roll with it The easiest way to use a foam roller is to focus on the areas that are the most tight and sore. Usually, the areas that are the tightest and sorest respond the best to foam rolling. Of course, do not roll over any broken bones, recent

Try rotating your feet and legs internally and then externally to reach the inner and outer thigh muscles. Other body parts that respond well to rolling include the midback, IT band (lateral thigh), and hamstrings (Fig 2-3). The general idea is the same; use a smooth and steady pace for 20-30 seconds and then find specific areas of tightness and focus there for a shorter period of time. Think of foam rolling as a “seek and destroy” mission for sore, tight tissues. Take a look around your local gym or fitness center, and you may find some foam rollers in a corner near the ab mats. Use the opportunity to practice the foam roller, and then get one of your own to use at home! Sources: MacDonald, Button, et al. Foam Rolling as a Recovery Tool after an intense Bout of Physical Activity. Med&Sci in Sports& Exercise, 2013. DOI: 10.1249/MSS.0b013e3182a123db

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GEt Your Move ON! The Evidence is Clear:

When it comes to good health, physical activity is essential, not optional.

Though being physically active is one of the most important things we can do for our health, most people are not active enough to stay healthy. In San Antonio, fewer than half of adults and only a third of youth are active enough.

What would it take to help people be more active? We typically think of exercise or sports as ways to become more active, but we can also engage in “active living,” which is a way of life that integrates physical activity into our daily routines, such as walking to the grocery store or riding a bicycle to work. The good news is there are also many steps we can take to live more actively than we do now.

Be an active living champion! Find new ways to add physical activity to your routine and be a role model for your family and community. Walk or Bike • Encourage your kids to walk or bike to school. You could even organize a walking school bus for kids in your area. • Walk (instead of drive) to nearby shops or restaurants.

Get out and try something new • Take advantage of the growing number of free and low-cost fitness opportunities at a school or park near you. Be sure to check out the miles of new greenway trails (see pages 12-13) around town! • Get the entire family moving by participating or volunteering in an organized community event like Síclovía. Find information about Sicovia and other local community events at fitcitysa.com.

By Laura Esparza, MS, CHES The human body was designed to move. When we don’t move enough, sooner or later our bodies suffer serious consequences. Movement is a powerful tool for managing weight and preventing serious health problems, such as diabetes, heart disease and certain types of cancer. Physical activity also helps lower stress, manage depression, improve sleep and much more.

How much activity is enough? People who are physically active live longer and healthier lives, regardless of their weight. An overweight person who is physically active is healthier than an overweight person who is not active. In fact, it’s better to be “fat and fit” than “thin and unfit.” There are additional benefits for 18

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Spread the word kids, too — active kids do better academically, behave better in class and miss fewer days of school. The more activity you do, the greater benefit to your health. At a minimum, experts recommend the following: • Adults need at least 150 minutes a week of moderate-intensity aerobic activity. Another way to think about this is a 30-minute brisk walk at least five days a week. (Cut the number of minutes in half by doing vigorousintensity activities — running, instead of walking, for example.) • Youth need at least twice the activity as adults — at least 60 minutes a day of a variety of activities that are age appropriate and fun.

• Let education and community leaders know how important sidewalks and safe pedestrian crossings are to the community’s health. • Help plan more active events at the places you work, play or pray. • Get involved in the Active Living Council of San Antonio, a community coalition and Mayor’s Fitness Council committee focused on ensuring that every individual in San Antonio has access to safe, healthy places and programs to support physical activity and active living. No matter your size or weight or health condition, you will benefit from increasing your activity level. So do your health a favor and be a little more active today than you were yesterday!


How does your personal trainer measure up? Julia Karlstad, M.Ed., CSCS All personal trainers ARE NOT created equal, just like not all doctors are the same, nor are all physical therapists, chefs, hair stylists, massage therapists, baristas, or psychologists created equal. And when I say people within the same professions are not the same, I’m referring to their education, area of expertise, passion, experience and social

Qualification CPR/AED Certified Fitness Certification Degreed Experience Understands Different Populations Motivating Personality Will Hold Me Accountable Dependable Walks the Talk & Looks the Part

skills. Sure all doctors went to med school, physical therapists went to doctoral school, stylists went to beautician school, personal trainers are certified, and so on, but there are certain things that will set them apart after the initial school or certification is complete. The personal training industry offers a wider range of expertise and experience because

YES or NO

NOTES

the minimum requirement in this particular industry is that a trainer be certified. That’s it, only certified…something you could easily attain over one weekend. So the questions becomes, how do I know if my personal trainer is knowledgeable, passionate, experienced, personable, dependable, and bottom line…going to help me get to my health and fitness goals injury free? Fill out the table below and determine the expertise of your personal trainer. At a minimum, your personal trainer should have a fitness related certification, be CPR/AED certified, hold a fitness related undergraduate degree or higher, and have one or more years of experience in personal training. In addition, he/she should be well versed in dealing with different medical and/or physical conditions and understand how to modify or individualize a person’s training program with regards to these conditions. Not only should your trainer be well educated and experienced, but he/she MUST be motivating, dependable and able to hold you accountable (After all, isn’t this one of the reasons you’ve hired them?). And last but certainly not least, your trainer must look and walk the part. If they aren’t even following their own advice, I’d be hard pressed to want to follow their lead. Pea k life SA Maga zine S P R I N G 2 0 1 4

19


Ask The Dietician

Sponsored By

Question Answer &

By Jennifer, Meachum, RDN, LD

Dear Jennifer, I’ve heard so much talk about gluten lately. Is it bad for me? Will I lose weight if I cut it out of my diet? Gluten is a protein found in wheat, rye, and barley. Gluten plays an important role in food science as it provides structure and elasticity to a variety of foods including breads, pastas, cakes and cereals. Surprisingly, gluten also is a hidden ingredient in many foods such as meat substitutes, natural flavorings, sauces, dressings and spices. It can even be found in medications and beauty products. To answer the question about whether or not gluten is bad for you depends on if you fall into any of these three categories: celiac disease, wheat allergy or non-celiac gluten sensitivity.

Celiac disease Gluten is very bad for people suffering from celiac disease, a hereditary autoimmune disease that attacks and damages the finger-like villi of your small intestine, interfering with the absorption of valuable nutrients. Celiac disease can only be diagnosed by a blood test and intestinal biopsy. The treatment for celiac disease is complete elimination of gluten from the diet. According to the Celiac Disease Foundation, symptoms vary. Infants and children commonly suffer from digestive issues such as diarrhea, abdominal cramping and fatty stool. Adults are more likely to experience non-digestive related symptoms such as fatigue, iron deficiency, anemia, arthritis, missed menstrual periods or an itchy rash. (Check out celiac.org for additional information.)

Wheat allergy Gluten must also be avoided for people who have a wheat allergy. Gluten and other proteins found in wheat cause an allergic reaction that can 20

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be as mild as itching to as severe as an anaphylactic reaction in the form of chest pain or difficulty breathing. There are a number of diagnostic tools that physicians use to diagnosis a wheat allergy ranging from skin and blood tests to elimination diets.

Non-celiac gluten sensitivity Non-celiac gluten sensitivity is undefined, and therefore can be challenging for physicians to diagnose. These people may experience the same symptoms as people with celiac disease but test negative for the disease. If you suspect you have gluten sensitivity, I recommended that you eliminate gluten from your diet and see if your symptoms improve.

What next? Fortunately, people that must follow a glutenfree diet are in luck with the increased availability of gluten-free foods. When I first started my career

as a pediatric dietitian, I gave parents of children diagnosed with celiac disease a small list of specialty websites where they could buy glutenfree foods that were very expensive. Now, we can walk down an aisle in any major supermarket and find large sections of gluten-free foods and products. The danger of this increased availability of processed gluten-free foods — from a nutrition perspective — is that you risk consuming more processed foods and less fresh foods such as fresh meats, dairy, fruits, vegetables and legumes. Many processed gluten-free products replace gluten with a high amount of saturated fat and/or sugar. But with that said, there is no doubt that this variety of gluten-free foods has improved the quality of life for individuals who need to avoid gluten. How wonderful to be able to buy a box of gluten-free cake mix at the store to enjoy on your birthday!

What about weight loss? Recently people are following the lead of celebrities and turning to the gluten-free diet for weight loss or what Dr. Fasano, the Director of the Center for Celiac Research, calls “jumping on the lifestyle bandwagon.” The gluten-free diet is definitely NOT a diet designed for weight loss; in fact, many people with celiac disease often gain weight after going gluten-free. The intestines begin to heal, and they are finally able to absorb nutrients. People who do experience weight loss from following a gluten-free diet can likely attribute this to the fact that they are eliminating an entire food group from their diet, which is creating a calorie deficit. A gluten-free diet can be tough to stick with however, especially when dining out. Speaking from personal experience, I was able to lose 100 pounds by eating a variety of foods including naturally gluten-free foods and glutencontaining foods such as whole wheat bread, cereals and whole-wheat pasta. To achieve and maintain your weight loss, you want to choose a healthy way of eating that you can adhere to for the rest of your life. This translates into eating fewer calories, burning more calories through physical activity and choosing more fresh foods.


Roasted Vegetable & Chicken Tostadas

Recipe

This meal has a beautiful combination of southwestern flavors with tender roasted vegetables. These tostadas are a guest (and staff) favorite at Shane Diet & Fitness Resorts.

By Amber Ketchum, RD

ingredients: 8 corn tortillas 1 tablespoon canola oil or light olive oil 4 grilled chicken breasts, sliced 2 zucchini (or yellow squash), chopped 1 onion, chopped 1 medium sweet potato, peeled and chopped ½ teaspoon salt ¼ teaspoon pepper ½ teaspoon garlic powder 1 teaspoon chili powder ½ teaspoon ground cumin cilantro for garnish fresh salsa to taste

directions: 1. Preheat oven to 425 degrees. 2. In a large roasting pan or 2 large baking sheets, toss all of the vegetables, spices and oil and spread mixture out evenly. 3. Place in oven and bake until all vegetables are soft and tender, about 35-45 minutes, stirring vegetables about every 15-20 minutes until done.

4. Place the corn tortillas on a baking sheet and bake for 5-10 minutes or until lightly golden and crispy. (Keep a close eye on these as they can burn quickly.) 5. To assemble tostadas, top each baked tortilla with about ¼ cup of the vegetable mixture, top with the chicken, garnish with cilantro and serve with salsa.

tips: • To make this a fantastic vegetarian meal, leave out the chicken and add 1 can of black beans (drained and rinsed) to the vegetables during the last 10 minutes of cooking time. • 1-2 tablespoons of plain Greek yogurt makes a great addition to this meal. It tastes just like sour cream but without the extra fat and calories!

nutrition information per serving: (2 Tostadas) 330 Calories, 8.2g Total Fat, 432mg Sodium, 33g Total Carbohydrate, 5.2g Sugar, 6g Fiber, 32g Protein Pea k life SA Maga zine S P R I N G 2 0 1 4

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Heart health by the numbers

Reduce your risk for heart disease by keeping track of some key stats. By American Heart Association San Antonio Staff

“The Silent Killer” is its nickname because its symptoms can be easily missed. It is the No. 1 health threat among women and men alike. Many don’t realize it until it’s too late, but heart disease is a very real prospect that can impact anyone, at any age, and does not discriminate. The good news, however is that 80 percent of cardiovascular diseases can be treated, prevented, and even ended by learning personal risk factors and taking action. It’s vital that you know the numbers that impact your heart health and then take the proper steps to lower your risk for this deadly disease. Knowledge is power, and once you’ve got it you can begin making important, positive changes to your lifestyle to improve your overall health while simultaneously lowering your risk of heart disease and stroke. So what exactly does it mean to know your numbers? The numbers are key health indicators such as cholesterol, blood pressure, and waist circumference. High cholesterol, high blood pressure, and being overweight or obese are major risk factors for heart disease and stroke. You should be tested regularly to know if you have high blood cholesterol or high blood pressure because elevated cholesterol and blood pressure have no warning signs. Your doctor or health care provider can help you develop a plan to reach your specific goals. Between doctor visits, you can monitor and track your blood sugar, blood pressure, and body weight. Easy-to-use home glucose monitors, blood pressure monitors, and bathroom scales are readily available at large discount retailers and pharmacies. By keeping track of your numbers on your own, you will be able to better manage your health. It is recommended that individuals keep these critical health numbers within the following ranges: • Total cholesterol less than 200 mg/dL • HDL (good) cholesterol 50 mg/dL or higher for women, 40 mg/dL or higher for men • LDL (bad) cholesterol less than 100 mg/dL • Triglycerides 150 mg/dL • Blood pressure less than 120/80 mm Hg • Body Mass Index less than 25 kg/m2 22

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• Waist circumference less than 35 in for women, less than 40 in for men • 150 minutes of moderate-intensity exercise OR 75 minutes of vigorous exercise per week It’s also important to delve into your family history and to evaluate your personal health habits. Is there history of heart disease in your immediate family? If so, you may have additional risk factors due to genetics. Don’t worry, though — even if cardiovascular diseases run in your family, you aren’t doomed! You may not be able to change your genetic makeup, but you can make lifestyle changes that lower your risk. Is heart disease in your family history nonexistent? This doesn’t mean you are automatically safe. It’s essential to look at your health habits and decide what may put you at a higher risk for heart disease. Do you smoke? Are you physically inactive? How is your diet? These are just some of the questions you should ask yourself to determine how your lifestyle is impacting your health. Once you’ve learned your numbers, taken a look at your family history, and evaluated your personal lifestyle, you might wonder how you can keep track of your health most easily. The American Heart Association recommends My Life Check, a simple tool that utilizes your numbers to tell you where you stand health-wise and what you need to do to reach your goals. The My Life Check assessment refers to seven key health factors and behaviors that increase risk for heart disease. These factors, called Life’s Simple Seven, are • blood pressure, • blood cholesterol, • blood sugar, • smoking status, • healthy weight, • physical activity, and • healthy diet. The My Life Check assessment, if taken on a monthly basis, tells you where you currently stand in these factors and how close you are to reaching your goals. San Antonio, the sooner you know your numbers, the sooner you can take charge of your own heart health and begin living a healthy lifestyle. So, have a conversation with your doctor to develop a plan of action and learn more about how easy it can be to track your numbers using My Life Check and Life’s Simple Seven, by visiting mylifecheck.heart.org.


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PeakLife SA --Spring 2014