Health and Wellness - 2011

8/7/2019 Health and Wellness - 2011

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Spice up Spice up Spice upyour fitnessyour fitnessyour fitnessroutine withroutine withroutine with ZumbaZumbaZumba

Which gym is

right for you?

Supplement toSupplement toSupplement toGold Country MediaGold Country MediaGold Country Mediapublicationspublicationspublications January 2011


2/402 Healthy Living 2011


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Exercise not only improvesquality of life - it also decre

the incidence of diseases, chealth conditions and obes

other words, exercise is me

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5/402011 Healthy L

on-Surgical Spinal Decompression Therapy is arevolutionary new procedure cleared by the FDA to treatdebilitating back and neck pain. Spinal Decompression

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Therapy has made a significant difference in the lives ofthose who suffer with chronic pain. SpinalDecompression

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A SAMPLING OF WHATS INSIDE

ZUMBA MANIA!Fitness craze taking over area gyms.Page 8

GET OUTSIDETrails offer a good workout. Page 10

INVEST IN YOURSELFTake home some workout gear. Page 12

GLUTEN-FREE LIFESTYLEThose with celiac disease have plenty ofalternatives. Page 16

HEALTHY KITCHENRegional chef has diners well-being inmind. Page 20

NEW GYM IN TOWNCrunch Fitness comes to Placer County.Page 24

THE PERFECT FITFinding proper footwear is thein proper fitness.Page 26

ON THE COVERSamara van der Linden teacheclasses at the Auburn Racquetness Club.

PHOTO BY BEN FURTADO GOLD COUNTRY

MICHAEL KIRBY GOLD COUNTRY NEWS SERVICE

Jill Thompson of Lincoln works out on an elliptical machine at Golds Gym dur-ng her lunch hour. I like to try to get in here five days a week.

BY STEPHANIE DUMM

GOLD COUNTRY NEWS SERVICE

The start of a new year is amany people decide to start a

imen, which for many includgym.

With a variety of gyms avaarea, it is important to finmeets your needs and wants

To Joe Wenson, owner of GoLincoln, gym location is key.

It should be something thaient for them, thats the first tson said. It has to be a locconvenient so they can makmitment.

With a good location, W

people are less likely to comreasons not to exercise.

Location and amenities caow the price, according to W

If choosing a gym in a less location because of a cheWenson said to consider the fmay pay more money in g

Shoppifor som

fitness?

SEE

Tips on picking the besyour workout needs an


7/402011 Healthy L

1255 Racquet Club Dr. Auburn Off Luther Rd) www.ar-fc.com1255 Racquet Club Dr. Auburn (Off Luther Rd) Call now for a tour (530) 885-1602Call now for a tour (530) 885-1602

Membership Benefits Includ Free Fitness Assessment Kidz Klub Sp Yoga & Mat Pilates Classes 9 Tennis Co Indoor & Outdoor Pools Racquetball Basketball Pilates Reformer Studio Sauna & Jacuzzi Spa Services Smoot Personal Training & State-of-the-Art Equipm

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*Offer valid on 24-month single fitness membership.Other discounted enrollment fee offers available for shorter term memberships.



Classes incorporate Latin-inspired dance, aerobicsBY BRIDGET JONES


Zumba is a fitness crazetaking the foothills by storm.

Zumba is a Latin-inspiredaerobic dance class, saidSamara van der Linden, whoteaches Zumba classes threetimes a week at the Auburn

Racquet and Fitness Club.Its mostly Latin music, butwe also incorporate Arabic

and Indian. Van der Linden said the

class incorporates dancessuch as Salsa, Cumbia, Sam-ba, Reggaton, Hip Hop, Indi-an dance and Arabic dance.

Zumba also includes aerobicmoves such as lunges andsquats.

We kind of mix it all up,van der Linden said.

Although Zumba is not abrand new kind of fitness, itsjust starting to hit its peak ofpopularity in the local area,van der Linden said.

Its been around for thelast eight to 10 years, but itsreally hit hard Id say in thelast one-and-a-half to two

years, especially in this area,she said.

Van der Linden, who hasbeen teaching Zumba sinceApril, said the class is a great

workout, and none of thebody is left out.

(It works) everything, shesaid. Its a very high aerobicone-hour workout. You know you are working your core,because you are trying tokeep your abs in tight.

Although Zumba demands

a lot from the bocan join at his or hel, van der Linden

You can maimpact, van der LYou can modify. Ically a fun altetreadmill or bicycreally just going tlike a party atmospfiesta.

Linda Dixon, p

Total Fitness on Pasaid Zumba coffered five timesthe gym, and sheof adding more.

Dixon said thethe Total Fitneclasses have

Samara van der Linden leads a Zumba class at the Aubuquet and Fitness Club. Van der Linden said Zumba appeeveryone because it incorporates fitness and fun throug

BEN FURTADO GOLD COUNTRY

Zumba spicing up area workou(It works) everything. Its a very high aerobic one-

hour workout.You know you are working your core,

because you are trying to keep your abs in tight.Samara van der Linden, who teaches Zumba at Auburn Racquet Club

SEE ZU


9/402011 Healthy L



BY GUS THOMSON


The Auburn area is criss-crossed with trails and thelonger people live, run, rideand recreate for healthy livingin the foothills the more theylearn just how blessed theyare.

Randal Fee, as a lifelongresident of the area and Plac-er High School cross-countryteam coach, has a handful offavorites hes discovered overyears of running canyons that

are literally just a step awayfrom the schools urban set-ting.

Fee said one of his favoriteroutes starts at the school andthen travels to Overlook Parkon Pacific Avenue for a dipinto the American Rivercanyon along a trail used byTevis Cup riders that mean-ders behind the Robie Pointresidential area and thendrops down onto the WesternStates Trail.

The trail travels across sce-nic No Hands Bridge shar-ing space with the odd eques-trian but off-limits on this

stretch to cyclists.Fee said the run can be an

out and back from No HandsBridge or can continue onacross Highway 49 and the

American River to the historicStagecoach Trail. The trailtravels uphill along a stage-coach route that now attractscyclists, runners and walkers.

The trailhead is at ForesthillAvenue and Russell Road andrunners use Auburn roads toreturn to the high school. Theloop is about 7 miles.

Another Fee favorite is theOld Quarry Trail a little flat-ter and perhaps even more

scenic, with jawviews along the M

American River aflat trail that was road bed leadingstone quarry.

The trail continquarry and dethe day and the cthe runner stretched from 8 round-trip, Fee sa

Olmstead Trail, wat the fire stationat Cool, is anothening experience, that can be as m

Recreation right in your backya

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BEN FURTADO GOLD COUNT

Led by chocolate lab Chloe, Jaclyn Berube, Austin Cairns, Marianne Berube and Paul Berube of Auburn checktrails leading to Hidden Falls.

Regions trails offer manyfitness opportunities


11/402011 Healthy Li

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BY MARTHA GARCIA


Investing in fitness will paydividends in your quality oflife, including how you lookand feel.

But you dont have to go tothe expense of joining a gymor buying pricey equipmentto get in shape.

A good way to get started isto take a survey of equipment

you already have. And if thatincludes a bicycle, Dan Tebbs,co-owner of Victory Velo in Auburn, said youve alreadygot one of the best exerciseoptions.

Almost anybody of anyshape or size can ride a bike

and get benefit out of it,Tebbs said. He calls cyclinggood, all-around fitness.

Its good for the joints, itsgood for blood flow. It exercis-es your heart and your lungs,Tebbs said.

Cycling, he said, is all about

freedom, the fegoes back to whrode a bike as a ch

However, Tebthat adults not cywearing a helmetand under are rstate law to wear o

The No. 1 cauous bike accideninjury a bike prevent injury to most cases, he sa

Victory Velo hstarting from

12 Healthy Living 2011

SEE IN


Ken Corcoran of Lincoln tries on a Bell bicycle helmet at Victory Velo in Downtown Auburn. Dan Tebbs, co-owbicycle shop, said bicycle helmets should be replaced after about five years of normal use. Any helmet thatsan accident should be replaced immediately, he said.

Investing in health wont cost muArea retailers offeraffordable fitness gear

Almost anybody of any shape or size can ride a

bike and get benefit out of it. Its good for the

joints, its good for blood flow. It exercises your

heart and your lungs.Dan Tebbs, co-owner of Victory Velo in Auburn



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helmets come in differentdesigns for different applica-tions. Tebbs said cyclists wantto be sure a helmet is proper-ly fitted, so that it stays on incase of an accident.

Most bike shops should be

able to professionally fit youfor a helmet, he said.

A great idea for getting inshape is disc golf, accordingto Tate Abdon, of Black BearOutdoors in Loomis.

Your worst day playingdisc golf is better than yourbest day at work, Abdon said.

Disc golf, he said, is anopportunity to breathe freshair and get exercise in an out-door setting.

Its an easy game to learnthat can be played individual-ly or in groups.

Courses are located at

Regional Park in Auburn,Springview Johnson Park inRocklin, H. Clarke PowersElementary School in Loomisand at Penryn ElementarySchool.

Getting into the sport iseconomical, too, as the gamecan be played with any Fris-bee-type disc.

At Black Bear Outdoors,golf discs run from $8 to $20.

If you prefer working outindoors, theres also the back-to-basics approach of gettingfit using low-tech, and inex-

pensive, aids.These include jump rope

($5 to $10 at Big 5 SportingGoods), dumbbell weights(from $3 for 2-pounders to$10 for the 10-pound size atKmart), or fitness balls ($9 atTarget).

Walking and for thosewho can, running are basicexercises that Steve and Nan-cy March promote through a

weekly fitness class theyteach at the Placer School forAdults in Auburn.

Walking is a great

opportunity for calar activity, Steve By walking and gheartbeat up topoint, it allows yometabolize better

Nancy Marincreased metabo

for weight controlIt makes your

efficient so that youre not exercburning calories rate, she said.

Whatever youexercise, dont foropposite of being movement, and movement you cinto your day, th youll be. Eve

activities such gardening can ference in keepinically fit.

continued from 12

INVEST: Disc golf, walking are both low-cost, gym-free optWalking is a great opportunity for

cardiovascular activity. By walking and getting your

heartbeat up to a certain point, it allows your body

to metabolize better.Steve March, Placer School for Adults instructor

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ANNE STOKES SPECIAL TO GOLD COUNT

Demo Ron serves Sunrise Natural Foods customer Martin Friedman a sample of gluten-free pasta with a spsoning.

Gluten-free diet options growiBY SENA CHRISTIAN


That moment after youvebeen diagnosed with celiacdisease might be a littledepressing.

Now, you have to transitionto a gluten-free diet. Becauseno cure exists for this disease,you must abstain from gluten a protein found in grainssuch as wheat, barely and rye for the rest of your life, orrisk serious harm to yourhealth.

That means no more con-ventionally made bread, pas-

ta or pizza.Dont despair. Allison Gille-

spie, a manager at SunriseNatural Foods with locationsin Roseville and Auburn, hasone thing she wants cus-tomers with celiac disease ora wheat allergy to know.

Options are out there, shesaid.

Customers can even findgluten-free beer. See, its notall bad.

But it can be if youre notcareful to avoid gluten at allcosts. People on this dietmust learn how to pick and

prepare appropriate dishesand prevent cross contami-nation from food, knives, cut-ting boards or other products,such as toothpaste or lipbalm, with gluten.

For people with a glutensensitivity, celiac disease ordermatitis herpetiformis arelated skin condition gluten in the bodies immunesystem triggers a responsethat damages the small intes-tines lining. Over a long peri-od, this inhibits the bodysability to properly absorbnutrients, potentially leading

to life-threateningdeficiencies andlymphoma.

A 2009 study byMurray from the Mfound that about ohundred people inStates suffers fromease. The disease imore common tothe 1950s. But asincrease, so does

A lot of peoplethey eliminate cefrom their diet anthat, (for instance

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18/40

they eat cereal they get sick,Gillespie said. They do aprocess of elimination.

Sunrise Natural Foods car-ries hundreds of gluten-freeproducts in several dozen cat-egories, such as baking flour,

desserts, cereals, pasta, chips,cinnamon rolls and more.

On a January morning,Demo Ron offered samplesof gluten-free foods, includ-ing pasta with a special sea-soning, bread sticks andcookies, to customers.

Earlier, I had a whole lineof women who eat gluten-free, Demo Ron said.

In the three years Gillespiehas worked for Sunrise Natur-

al Foods, the selection ofgluten-free products hasgreatly expanded, she said,and the quality of food hasimproved. She recommendedcookies from National FoodWorks in Davis.

Theyre the best cookiesyoull ever eat in your life,she said.

And, theyre only 35 calo-ries. But, generally speaking,going gluten-free doesnt

mean automatic weight loss,as substitutes can be higherin fat and calories. Peoplewith celiac disease must alsomake sure to get enough vita-mins and nutrients and toalways read the label.

A lot of people dont knowthat it has to say gluten-freeto be gluten-free, otherwisesomething could be hiddenin it, Gillespie said.

Whole Foods Market inRoseville also has an exten-sive selection of gluten-free

products, including desserts,flours cake mixes, sauces,snacks and more. The com-pany has its own bread linecalled the Gluten-Free Bake-house, where all the productsare made in a dedicatedgluten-free facility.

Awareness rates of wheat-free and gluten-free allergensas well as celiac disease diag-nosis rates have gone up,said Jennifer Marples, a

spokeswoman for WholeFoods. Additionally, con-sumers are making choices toeat wheat-free and gluten-free as personal lifestylechoices, enjoying the variety,both in flavor and nutritionalattributes that gluten-freegrains can offer.

Both Whole Foods Marketand Sunrise Natural Foodsagree: Going gluten-freedoesnt have to mean the end

of tasty, staple foods.Its evolving, Gillespie

said. Its so much easier nowthan just a couple of years agoto find gluten-free products.On pretty much every aisle,you can find something.


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GLUTEN: Items aplenty available

Always avoid: Barley Bulgur Durham Farina Graham flour Kamut

Matzo meal Rye Semolina Spelt (a form of wheat) Triticale Wheat

Avoid unless labeled glutenfree: Beers Breads Candies Cakes and pies Cereals

Cookies Crackers Croutons Gravies Imitation meats or seafood Oats Pastas Processed luncheon meats Salad dressings Sauces Self-basting poultry Soups

Allowed foods:

Amaranth Arrowroot Buckwheat Corn Cornmeal Gluten-free floursHominy grits

Polenta Pure corn tortilla Quinoa Rice Tapioca Fresh meats, fish try (not breaded, bcoated or marinate Fruits Most dairy produ Potatoes

Rice Vegetables Wine and distilleciders and spirits

Source:

GLUTEN-FREE GUIDE

THOSE WITH CELIAC DISEASE SHOULD KEEP SOME THMIND WHEN MAKING THEIR GROCERY LIST

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Cancer diagnosis inspiresSovy Medved to developmore nutritious recipesBY LIEN HOANG


In a suburb known for itswealth and high-profile resi-dents, Sovy Medved has noqualms about calling hereatery a hole in the wall.

Pullman Kitchen & Cater-ing almost is a hole in thewall. It sits inside the QuarryPonds shopping center, 5550Douglas Blvd., Granite Bay,without access to the parkinglot. Its 400 square feet arejammed behind other busi-

nesses, past which one mustwalk to reach the hallway

leading to Pullman.Medved took over this sum-

mer, amending the namewith her title Chef de Cui-sine rather than completelychanging it.

I dont want to rock theboat, she says.

The attitude belies an unas-suming personality born ofmodest but learned roots.

Medved grew up in Cam-bodia, where her brothersgovernment connectionshelped her land a student visato the United States in 1974.As the world began to learnabout the horrors of Pol Potand the worst genocide sincethe Holocaust, Medveds visabecame that of a refugee andshe settled here permanently.

She never again saw hermother, who died of starva-tion amid the killing fields.Thats part of the reasonMedved has a soft spot for theelderly. To them and to chil-dren, she regularly hands outbrownies and cookies fromher restaurant.

She has a particular love formilitary servicepeople. A fewyears ago she approached a

Folsom veterans hall hopingto rent out its industrialkitchen for her catering jobs.The members did her onebetter: They let her use it free,and she repaid them withoccasional meals. Medvednow participates in the activ-ities of local veterans groups

and welcomes those down ontheir luck to Pullman for aprepared meal.

I will be there for thembecause they were there forme, she says.

Pullman is Medveds latest workplace of roughly 10 inthe area, since she moved up

from the Bay AreaThree months in

at Eskaton thbrought her herereceived a diagnocancer, which sheyear, successfully.

The struggle

ANNE STOKES SPECIAL TO GOLD COUNT

Chef Sovy Medved adds the finishing touches to wild caught salmon with vege

Chef cooking up healthy optio

SEE



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22/40

thinking about a healthfullifestyle, and after developingmore nutritious recipes, sheintroduced Cuisine for Fit-ness. Through the program,

patrons sign up for preparedmeals that are low in fat, sodi-um and cholesterol and thatthey can take home.

Its one of the personaltouches Medved has broughtto Pullman. Now in her 50s,Medved wanted the restau-rant for four years, but formerQuarry Ponds developer LisaPowers didnt approach herwith an offer until this sum-mer. That was in the middle

of an ugly imbroglio to keepthe center from foreclosure,when Powers courted entre-preneurs to hike up occupan-cy to 77 percent from 51 per-cent.

Her arrival so impressedHal Kinney that after he ate atPullman in late November, he

wrote to Food NetworksDiners, Drive-ins and Divesto feature the restaurant.

(Host Guy Fieri) puts a lot

of people on the map, andthats what I was trying to dofor them, he says, callingPullmans deliciously inex-pensive offerings unusual.

Pullmans menu offers stan-dard American food, from a

BBQ pulled pork sandwich($6.95) to grilled ribeye steak($14.95). But some of themore popular items a break-fast burrito with chorizo($6.95) or Thai red curry with

chicken ($9.95) reflect theinternational touchesMedved wants to bring.

The daily specials andsoups are a prime stage forsuch experimentation. Linecook Alex Derevyanchuk said when he tried Ukrainianborscht one day, it sold outimmediately.

Next, Medved wants tointroduce three kinds ofcarpaccio: Italian, Viet-

namese and Cambodian.Outside work, Medved likes

to hike and watch reality TV.She is also on the advisoryboard at the Institute of Tech-nology in Roseville, which isthe alma mater of her externchef, John Barringer.

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What started in New YorkCity makes its way out toPlacer CountyBY LAUREN GIBBS


At Crunch Fitness in Rock-lin, you can break a sweatwithout breaking the bank.

The 17,000 square feetworkout club has been

attracting members since itfirst opened in October. Andwith month-to-month mem-berships of either $9.95 or$19.95, gym goers can get inshape for a fraction of whatother gyms cost, according toMark Polli, general manager.

With that price, people areskeptical, but come in andsay, Wow, Polli said.

Part of the wow factorstems from a mix of ameni-ties 10 personal trainers,49 classes offered each weekand four tanning beds.

The Crunch concept beganin New York City in 1989 in anon-air conditioned aerobicsstudio where they offeredinnovative classes such as

hip-hop aerobics to the tuneof a live rapper. Popularitygrew and now, more than 20years later, there are Crunchcenters located in big citiesacross the country, includingthe Sacramento area.

Debbie McIlvain, the fit-ness manager for RocklinCrunch, is in charge of thepersonal trainers and theclasses. Crunchs personaltrainers have the ability tohelp with clients struggling toshed pounds, looking to tonetheir body and working withpre-existing injuries. Trainersalso teach how to use theequipment, making the gyma safe environment.

People learn to train morefunctionally, she said.

Theyre also able to reachtheir goals at a faster pace.

A program, called dotFIT,on Crunchs website, alsoassists clients with nutritionand weight loss tips, whichtrainers can help guide peo-ple through.

In Rocklin, its all about theclasses.

Thats been the big hit forRocklin, Polli said.

At Crunch, you can get aglimpse into Supermans lifethrough their BodyWeb class,where you hang from ropes

for a total body suspension workout. The BOSU Boot-

camp class works your core while standing on a half-dome or stability ball. Theboot camp and Zumba class-es are the most popular atRocklin Crunch, McIlvainsaid. The Zumba class blendsLatin dance moves into aworkout routine.

All classes but two Zum-ba and Turbo Kick, a kickbox-ing dance class are 30-minute boot camp style, Pollisaid. Zumba and Turbo Kickare both hour-long sweat ses-sions.

Despite having a smallerfacility and a large welcomefrom the community, therehave been no lines to useequipment, Polli said.

Rocklin is the first of two

locations in the Sarea. Polli opened

location on HoweSacramento eamonth and hasmore.

My goal is to pin this area, Polliness has been abstastic. I think ptired of paying a logoing to some ogyms. Were excitSacramento.

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Proper shoes are key gearfor any type of activityBY ANNE PAPINEAU


Whether walking a mall orjoining the 100-mile WesternStates Endurance Run, theresone bit of shopping that willmake all the difference inyour comfort and success. Itsnot the weave of the T-shirt oreven whats playing on yourMP3. Shoes are supreme.

Shoes are a huge part of

exercising. The quality ofshoes plays a huge role,explained Dr. Amanda Matz,who practices podiatric med-icine at Sutter Auburn FaithHospital.

If people run in poorshoes, theyll have to see mefor plantar fasciitis, ten-donitis, stress fractures,Matz said. I see people of allages on a daily basis who

have these conditheal a stress fraabout four weeks. Yanything during t

But footwear ha


Carey Williams of Auburn Running Company checks the balance of Katie Fords feet as she shops for new run

shoes.

Fitness goals include fancy footwo

SEE SH

If people run in poor shoes, theyll have to see me for plantar fasciit

tendonitis, stress fractures. I see people of all ages on a daily basis wh

these conditions. Just to heal a stress fracture takes about four weeks

cant do anything during that time.

Dr. Amanda Matz, podiatrist



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keep in step with runners ofmarathons and sidewalksstrollers.

The staff of a first-ratefootwear shop will consider a

customers type of exercise,and then observe how theymove naturally to matchthem with the proper shoe.

You can pick a shoe off awall because it looks cool, butyou can do yourself a disserv-ice, said Carey Williams, asales associate at AuburnRunning Company in Down-town Auburn. When we arerunning, we are applyingthree times more impact on

our feet, knees, hips and backthan when walking. Thatbeing said, theres a lot of sci-ence put into a running shoe.The shoe companies, at thehigher end, place feet in dif-ferent categories.

At Auburn Running Com-pany, the staff observes the

customers walk and analyzestheir gait. They look for howfeet strike the ground, if thereare any tendencies to walk on

the outside of the foot, or toroll inward, if the arch is highor the feet flat.

Hip problems, arch prob-lems, they all start with thefeet, Williams said.

Dr. Matz, herself a runner,swimmer and tennis player,does not stint on purchasing

a quality shoe.I would say, you could get

away with a cheap shoe if youre going to a wedding,

she quipped. When you goin a store, the brand namecan be the same, but thequality of the shoe will be dif-ferent between a mass-mar-ket outlet and a specialty run-ning store.

Williams said a good run-ning shoe would serve walk-

ers, as well. Runvary whether theroads or trails. Trasaid, are a bit stiffea rock plate implaforefoot as ru

encounter stonesThat plate wi

take that impact,Dr. Matz said a

shoe could be had$80. She advises keep track of thand buy a new paireach 500 miles.

Youll start feyour legs, knee oand that means thon their way out

said.I have people

running programwith a cheap shoein my office aroun with a problemMatz.

And thats no wfor a marathon.

continued from 26

SHOES: Running adds three times the impact to knees, feet,

Olivia Lane, 17, is a Rocklinresident.

Sporting resum:Volleyballand track, Rocklin High

School; verbal commitmentto play volleyball on scholar-ship at the University ofHawaii-Hilo.

What will you remember

about playing sports in highschool?

The friends Ive madethrough sports are the mostimportant memories to me.Ive played with some of themfor so long, but now we neversee each other because the

seasons over.Why did you decide not to

play basketball as a senior?I wanted more time my

senior year. Last year, I wentstraight from basketball to

(club) volleyball and I wasntcoming home until 10 (p.m.).

Without basketball, howare you staying in shape?

Ive got a gym membershipand I go there with a friend.Im mostly working on myarms.

When you listen to musicduring a workout, which artistor group is the best?

Michael Jacksons myfavorite. Its got a good beat.

~Cecil Conley

Volleyball, basketballkeep Lanes blood going

CECIL CONLEY GOLD COUNT

Olivia Lane, 17, has a verbal commitment to plaball on scholarship at the University of Hawaii-H

SHOE BUYING TIPS

Have your feet measured while youre standing. Always try on both shoes, and walk around the store. Always buy for the larger foot; feet are seldom preciselythe same size. Dont buy shoes that need a break-in period; shoesshould be comfortable immediately. Dont rely on the size of your last pair of shoes. Your feetdo get larger, and lasts (shoemakers sizing molds) also vary. Shop for shoes later in the day; feet tend to swell duringthe day, and its best to be fitted while they are in that state.

~ Source: American Podiatric Medical Association



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It takes a community to keep kids heal As you may have heard,

children today have a lowerlife expectancy than theirparents for the first time inrecorded history.

Obesity and sedentarylifestyles are predicting seri-

ous epidemics of heart dis-ease and diabetes when theyounger generation ages.

The lifestyle practices anddietary choices of Americanchildren are far removed fromthe simpler, more activetimes that todays parentsenjoyed in their youth. If youhave children or can influ-ence them, it is time to takesome simple steps to make aradical change away from the

path toward a predicted dis-mal future.

Children have a naturalaffinity for exercise and play.They also have a natural affin-ity for healthy foods. This isan evolutionary humaninstinct proven true by thelandmark studies of Dr. ClaraDavis where children werepresented with a variety offoods and allowed to eatwhatever they wanted.

Over the course of severaldays they gravitated towardthe most nutritious foods andate the exact amount of calo-ries and balance of nutrientsthey needed for peak func-tion.

AtSkyridgeElemen-tarySchool inAuburn,the pilot

school formy www.

RunningSchool.org

kids fitness charitable organ-ization, I witness a communi-ty effort to create healthy, fitlifestyles for kids. We conductregular Skyridge Olympicsevents where kids are timedin a long-distance race andperformances tracked againstthe nationwide Healthy Fit-

ness Zone standard.Complementing this com-

petitive event is a fun-filledendurance obstacle course, where kids complete self-paced laps tackling a varietyof balance and agility chal-lenges. Two days a week, eachstudent begins their day withthe Skyridge Morning Mile taking a lap around the half-mile fitness trail circlingschool before they begin their

studies. There is also alunchtime Trekkers jog-ging/walking program (wherekids accumulate miles forawards), an annual Jog-A-Thon where every kid in theschool runs laps and raises

money for the Parent Teacher

Children Association, anafter-school cross countryteam to introduce interestedkids to competitive runningand a morning pickup soccergame where up to 60 kids racefull speed across a huge fieldfor 10 minutes before the bellrings in a fierce big-kids-ver-sus-little-kids daily battle!

These efforts are driven byconcerned parents and edu-cators and make a huge dif-

ference. At Skyridge, 96 per-cent of the student bodyattained the Healthy FitnessZone performance level(graded by age and sex for thedistance run), a sharp con-trast to the disappointing 60percent passing rate for thismodest standard for Califor-nia students as a whole.

Unfortunately, there istremendous momentumtoday against healthy eating

and exercise habits. Main-stream food choices andadvertising have madeunhealthy foods ubiquitousin our culture. Read FastFood Nation by Eric Schloss-er to grasp just how devastat-

ing the impact of t

industry is on Amyou to place this isyour priority list informed, focusemilitant against bbad lifestyle practand your kids.

If you have liments that force(such as relying oportation), you mefforts to ensurekids keep active

basis.Even in a smal

as a backyard or fakids can figure games that willhearts racing apumping. Kids foare essentially coparents until theyteen years, so pr with healthy ohealthy meal timethey can carry wit

adulthood.

Brad Kearns is a forme

champion professional

noted author, speaker,

health and fitness. Visit

bradkearns.com for de

Brad Kearns

Guest column

Children have a natural affinity for exercis

play. They also have a natural affinity for h

foods.



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Catherine Nishikawa, aregistered dietician and man-ager of nutrition and foodservices for Sutter AuburnFaith Hospital, answers somenutrition-related questions.

How important is diet when

evaluating a healthy lifestyle,and why?

There are many factors thatgo into creating a healthylifestyle.

To be healthy one must notonly have a balanced diet butget regular exercise, reducestress, limit alcohol con-sumption and be tobaccofree.

The quality of a personsdiet is one important compo-

nent of achieving and main-taining good overall health. Ifa diet is not balanced, impor-tant nutrients such as fiber, Bvitamins or vitamin C couldbe lacking.

What constitutes a balanced,healthful diet? In general,what do we want to eat, andwhat do we want to avoid?

A balanced and healthfuldiet is one that incorporates avariety of foods from each of

the main food groups andincludes plenty of water.

In general the foods toinclude are; whole grainssuch as 100 percent wholewheat bread or brown rice,

colorful fruits and vegetables,lean proteins like chicken andfish and healthy fats.

Avoid simple sugars,refined grains, trans and satu-rated fats.

Examples of foods to avoidare: candy, soda, margarine,pastries, whole fat dairy andpre-prepared and pre-pack-aged foods.

What specific foods do yousuggest health-conscious indi-viduals incorporate into theirdiets?

A well balanced diet con-tains a variety of foods from

each food group.If you are looking to make

changes to your diet byadding healthier foods someto consider might be:

Leafy greens such as kale,spinach or chard. These foodsare high in folate, Vitamins A,C and K;

Garbanzo beans whichare rich in protein and fiberand high in iron, magnesium,potassium and zinc;

Watermelon, which ishigh in Vitamins A, C andpotassium;

Quinoa, which is high inprotein, fiber and iron also agood source of zinc and Vita-min E.

While healthy, these foodsare only a few of the manyavailable in each food groupthat should be included in awell balanced diet.

What food traps should peo-ple avoid? What foods try tocome off as healthy but dontnecessary provide the proper

nutrition? Avoid the all or nothing

approach to nutrition. It isless about one specific foodand whether to eat it every-day or avoid it at all costs andmore about your individualgoals. What is going to workfor you for the long term toget you to a place of healthand wellness.

What other suggestionsmight you offer to those inter-

ested in eating right and alsoenjoying what they eat?

1. Simplify. Instead of beingoverly concerned with meas-uring portions or eating spe-cific foods because they arehealthy, even if you do notlike them, think of your diet interms of color, variety andfreshness.

Focus on addinferent foods. A gostart is at your lomarket. Find foo

and gradually rewith the less healtyour diet.

2. Start slowly small changes to habits over time.

Trying to makhealthy overnighttic and changingat once can be oveand lead to feelingtion.

3. Every changeto improve your d

You dont have tand you dont hapletely eliminateenjoy to have a hThe long term gogood, have more reduce the risk of

Every healthy fyou make counts.

QUINOA WITH PECANS AND DRIED CRAN3 1/2 cups water

1 1/2 cups quinoa

1 bunch green onions, finely sliced

1/2 cup dried cranberries, diced

1/3 cup cilantro, finely chopped

3/4 cup celery, finely diced

3/4 cup coarsely chopped pecans1 tablespoon extra-virgin olive oil

2 tablespoons lemon juice

1 tablespoon rice wine vinegar

1/2 tablespoon sesame oil

1/4 teaspoon salt

1/8 teaspoon ground black pepper

Pinch of cayenne pepper

Bring water to a boil. Add quinoa; stir, cover, and rheat to a simmer. Cook until quinoa is soft and waabsorbed, about 25-30 minutes.Add green onions, dried cranberries, cilantro and clarge salad bowl. Toast the pecans in a small skillet

to the salad bowl (optional). Add the olive oil, lemvinegar, sesame oil, salt and peppers to the bowl. SStir in the quinoa when it has cooked and cooled sSet aside for an hour if possible to allow flavors to serve at room temperature.

~Catherine

You are what you eat, so choose wis

COURTESY

Garbanzo beans are rich inprotein and fiber, and arehigh in iron, magnesium,

potassium and zinc.

What is going to work

for you for the long term

to get you to a place of

health and wellness. Catherine Nishikawa



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bedazzled skirts for them-selves to make the experienceeven more fun.

I see a lot of ladies, and alot of older ladies, that come

in, and its easy for them,Dixon said. The musicsgood, and even for the newpeople its easy to follow. Theybecome friends kind of likea little community. A lot ofthem are starting to see goodresults.

Dixon said the opportunityto have fun while exercising iswhat seems to appeal to cus-tomers.

There are not many other

classes (like it) right now, shesaid. There are really nodance classes unless you go to

a dance studio.Zumba classes

ness were compright after they opesaid.

Dixon said the c

transcend culturguage boundariespants who dont lish.

Van der Lindmother, father anare all in her claracquet club.

It hits any geneits fun for all, she

Its great cardiomom or a grandyou are not some

that goes to clubs kind of brings back.

miles, Fee said. A more challenging, hilly

run or hike can be achievedby parking at the StagecoachTrail trailhead, running alongthe trail into the canyon to theconfluence and then continu-ing on across the curving OldForesthill Road car bridge. Aleft turn takes runners onto atrail that travels alongside theNorth Fork American Riverand under the ForesthillBridge to Lake Clementine.

Fee said that from there

runners take ClementineRoad back to and underHighway 49 via a culverttunnel. From there, theyreturn along a Middle Fork American River side trail tothe confluence and then upStagecoach Trail. The distanceis a rigorous 11 miles.

Fees years of experience

have given him thavoid the pitfalls sional pratfalls

experienced canymight encounterbrush along the trthere will undoutick or two lurkingthe summer, Fee the trails for rattle

And during theson, with trails mners should wexposed roots andprevent them frosure foot plants, h

For runners looking for a moreting, the Auburn Aation and Park Drecently completetion of a new traation Park. The 0is paved and taphysically disablewell as walkers an

continued from 8

ZUMBA: Opportunity to fun while exercising appea

continued from 10

TRAIL: Get a good hill woon Auburns Stagecoach Tr

Collin Burnett, 18, was thestarting quarterback for thePlacer High football team forthe past two seasons. Hehelped the Hillmen reach

the Sac-Joaquin Section finalas a junior and led Placer

back to theplayoffs asa senior. Hepassed for1,050 yardsand ninetouch-downs as asenior.Burnett iscurrently

training and weighing hisoptions to play at the collegelevel.

How much time do youdedicate to your sport?

On average, about 20hours a week. During theseason, probably 30 hours a week. Ive been lifting fortwo hours every day and Ill

start throwing after thebreak.

What benefits do you expe-rience with an activelifestyle?

Im more prepared to play.I basically just do it to getbetter results on the field.Im working out now for col-lege.

What do you love aboutyour sport?

I grew up playing it. I enjoy

doing it. At quarterback, Ilike being the guy everybodylooks at in the huddle.

~Todd Mordhorst

Collin Burnett

Placers Burnett fit bothon, off the football field

How to Choose a Financial Professional

James CaveFinancial Advisor

5976 Horseshoe Bar Rd.Loomis, CA 95650916.660.0680

www.edwardjones.comMember SIPC

This article was written by Edward Jones for use by your localEdward Jones Financial Advisor.

As you navigate the often-complex financial world, you maywant to get some help. When you interview possible financialprofessionals, consider asking questions such as these:

Do you have experience working with people like me?

Ideally, youd like to work with someone who has helpedpeople in your situation, with similar income and asset levels,family situations and long-term goals.

How often will you communicate with me? You deserveregular communication on how youre doing and whatchanges you may need to make.

Will you be my primary contact? Youll want a financialprofessional to be your main contact.

What services do you offer? Youll need someone withaccess to the full range of investment and money-management products and services appropriate for yourneeds.

Its important to develop a solid relationship with a qualifiedfinancial professional so start asking the right questions

soon.This is James S. Cave, your Edward Jones financial

advisor.


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Below are some Auburn-area support groups offeredthrough Sutter Health. Callfor more information.

Breast Cancer SupportGroup: (530) 888-4593

Cancer Patients & Care-givers: (530) 889-6090

Childrens BereavementArt Group: (530) 886-6650

Adult Grief Recovery Sup-port Group: (530) 886-6650

Stroke Support Group:

(530) 889-6087 Recreation and Respite

Program: (916) 781-1559 Better Breathers Club

Support Group: (530) 888-4530

Lupus Foundation Sup-port group: (530) 889-8575

Sutter Health also offerscourses and more on a varietyof topics including:

Asthma: (530) 888-4530

Look GoodFeel Better(for cancer patients): 800-395-5665

Free MammogramScreening for low incomewomen: (530) 886-6562

Maternity Orientation andTour: (530) 888-4500

Ready, Set, Deliver Natu-

rally: (916) 733-7080 CPR Course: (530) 889-

6090 Community First Aid Pro-

gram: (530) 889-6090 Hospice Volunteer Train-

ing: (530) 886-6650 Mind, Body and Health

Lecture: (916) 797-7546 Joint Replacement Class:

(530) 889-6088 Lifeline Services: (530)

889-9488 Smoking Cessation: (530)

888-4530 Volunteer Opportunities

at Sutter Auburn Faith Hospi-tal: (530) 887-8785

Sutter, in partnership with

Auburn Recreation Districtand the Coronary HealthImprovement Project, offers acommunity based wellnessprogram addressing lifestylediseases. Next sessions: Jan.24 to Feb. 24. Information:(530) 320-1564.

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farther to the gym.If its costing less money

but its not as convenient toget to, youll come up withmore excuses to not go workout, Wenson said.

It is also important to make

sure the gym of your choicehas the amenities you arelooking for.

Wenson said this includesmaking sure the gym has thecardiovascular and weightlift-ing equipment to help youmeet your fitness goals, aswell as group classes and

child care.Ron Texeira is the owner of

Anytime Fitness in Penryn,and he stressed the impor-

tance of making sure a certi-fied personal trainer is on site.

This is because the person-al trainer can help guide gym-goers on how to reach theirfitness goals by providinginformation about the righttype of exercises.

The personal trainer canalso help gym members avoidinjury by teaching them touse the equipment correctly.

Safety is another key ele-

ment when looking for a gym.Texeira said people should

ask gyms how often their gymequipment is serviced, toensure the equipment is safeand operable.

You should also feel safe

while coming to and from thegym, so potential membersshould inquire about securitysystems and make sure theparking lot is well-lit afterdark.

Wenson said gym hoursshould be taken into consid-eration.

The hours have to fit intoyour schedule, Wenson said.

That could include makingsure the gym opens early inthe morning so you can exer-cise before work.

My advice to anyonechecking out a new club is toask for a guest pass and tryout ones in (your) area, said

Lisa Marrero, general manag-er from the Roseville Healthand Wellness Center. Its bestto try it out before you com-mit.

A guest pass can not onlyhelp you see what the gym

has to offer, but also ensurethat the gym is clean and has

well-maintained equipment,according to Marrero.

She also said it is a goodidea to make sure a certifiedpersonal trainer is on staff.

When someone signs uphere they get three sessions

with a persobecause they de

program based health, and I thinkimportant, Marrhelps them reachbecause the progcific to them anthem from being

BREAKA SWEAT

Anytime Fitness Auburn12130 New Airport Road #200, Auburn(530) 887-1265

Anytime Fitness Penryn3105 Penryn Road, Penryn(916) 660-0700

Auburn Racquet Club1255 Racquet Club Drive, Auburn(530) 885-1602

Courthouse Athletic Club11558 F Ave., Auburn(530) 885-1964

Crunch Fitness6680 Lonetree Blvd., Rocklin(916) 259-1599

Golds Gym

2800 Nicolaus Road #600, Lincoln(916) 253-3600

Roseville Health and Wellness Center1650 Lead Hill Blvd., Roseville(916) 677-1200

Total Fitness210 Palm Ave., Auburn(530) 888-0835

continued from 6

GYM: Inquire about hours, personal trainers, equipment My advice to anyone

checking out a new club

is to ask for a guest pass

and try ones out in

(your) area. Its best to

try it out before youcommit.Lisa Marrero, general manager,Roseville Health and Wellness Center



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Health and Wellness - 2011

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