The Triannual for Youth Health and Fitness SPRING 2013

COVER STORY

Queen Underwood:No dream is too bigPage 6

Safe and Smart

How to start a program at a health clubPage 8

FITspirations

Motorcycle accident changes young athlete’s life Page 10

CHECK OUT OUR WEBSITE: TEAMMAG.COM

PUBLISHERJan Denman

PUBLISHERJim Lengell

CREATIVE DIRECTORTony Briggmin

CONTRIBUTORSJan Denman Jim LengellWendy CunninghamMary Jones Verbovski, MS, RD, CDkidshealth.orgLenna L. Liu, MD, MPHChristine Wood, MDThomas Holt, DDSFit for BloomsdayNourish Interactive

TEAM Publishing LLCP.O. Box 693Maple Valley, WA 98038(206) 498-9849 jandenman@teammag.com

PUBLISHER Jan Denman

CONTENTS

No Dream Is Too BigChampion boxer follows heart all the way to the Olympic Games

6

HYDRATE WITHOUT THE SUGAR CRASHChoose the right drink to quench your thirst between meals.

5SAFE AND SMART IS THE WAY TO GOHow to start an exerise program at a health club.

8LETS MOVE! FITNESS TEST GETS A MAKEOVERChanges will focus on assessing health over athleticism.

9

FITSPIRATIONS: BRANDON BIELENMotorcycle accident changes life of young athlete.

10TRY THIS HEALTHY RECIPEBlack Bean Quesadilla tasty, nutritious and easy to prepare

14

PLUSGREAT GAMS!..........................13Your body depends on a strong pair of legs for support.

WHAT IS A CAVITY? .............16Tips to keep your teeth heathy.

FITNESS CHALLENGE ...........18

Get stronger with these exercises.

2 3

From the PublisherI’m old school. All of this technology stuff is somewhat over my head. I have a calendar on my wall that I actually write things down on. With a PEN! Scary, I know. I heard about something on my phone called a Calendar that can handle all of that for me but I like holding a pen to paper. Old school. Everything is digital now. There are apps that can help you map your running miles, count your calories, yell out your reps for you, and call you if you miss your workout. Kidding about that last one, I think. Anyway, as much as I fight it, there are some really cool things that technology can do to help with life AND fitness.

Knowledge is power. Technology can show you how many calories are in a double cheeseburger with fries and a soda, and then YOU can decide if it is a good choice to make. It can also tell you how many steps you have taken in a day; 5 different leg exercises you can do at home; and it can point you to healthy restaurants no matter what town you are in. Amazing!

TEAM Fit has decided to go digital as well. This will be our first digital-only issue for our readers. By creating and sending out an e-version of our publication, we will reach a much greater audience of kids and families with tips on exercise, nutrition, and overall health. We are connecting with youth not only in Seattle, but all over Washington, Oregon, California and Montana (so far)! Ahhhh ... technology. TEAM Fit magazine also has a Facebook page with daily suggestions on ways to live a healthier life. Check it out and learn something new every day!

With each issue that is published, we hope to grow our digital circulation to the kids that need this information the most. All of them. Technology has allowed us to spread the word to thousands of more kids than we could have ever reached with our print-only editions. For that, I am truly grateful. I have to say, technology seems to have won this round but the calendar stays on my wall.

5 facts about goal settingThese practical tips on goal setting can help make it easier to set and reach goals

© 1995- 2013 . The Nemours Foundation/KidsHealth®. Reprinted with permission.

Specific, realistic goals

work best.

When it comes to making a change, the people who succeed are those who set realistic, specific

goals. ‘‘I’m going to recycle all my plastic bottles, soda cans,

and magazines’’ is a much more doable goal than ‘‘I’m going to do more for the environment.’’ And

that makes it easier to stick with.

1 2 3 4 5It takes time for a change to become an established

habit.

It will probably take a couple of months

before any changes -- like getting up half an hour early to exercise

become a routine part of your life.

That’s because your brain needs time to get used to the idea that this new thing

you’re doing is part of your regular routine.

Repeating a goal makes

it stick.

Say your goal out loud each morning

to remind yourself of what you want and what you’re working for. (Writing it down

works too.) Every time you remind

yourself of your goal, you’re training your

brain to make it happen.

Pleasing other people doesn’t

work.

The key to making any change is to find

the desire within yourself -- you have to do it because you want it, not because

a girlfriend, boyfriend, coach, parent, or

someone else wants you to. It will be

harder to stay on track and motivated

if you’re doing something out of

obligation to another person.

Roadblocks don’t mean

failure.

Slip-ups are actually part of the learning

process as you retrain your brain into a new way of

thinking. It may take a few tries to reach a goal. But that’s OK -- — it’s normal to mess

up or give up a few times when trying to make a change. So remember that

everyone slips up and don’t beat yourself up about it. Just remind yourself to get back

on track.

4 5

Hydrate without the sugar crash

Thirsty? Great, grab some water. Thirsty and wanting some flavor? Great, grab some more water and add lemon, lime or a few berries.

If you are drinking sugary drinks such as PowerAde, Gatorade, soda, RockStars, or chocolate milk, wait to have them with your meals.

The value of enjoying flavored or sugary drinks with a meal rather than by itself is priceless. Here is why some recent research matters. When sugar from added sweeteners in any drink, even that of flavored low calorie drinks, is circulating around in your body between meals, it’s interrupting your appetite for regular meals or snack times. The extra calories from sugary drinks between meals don’t signal your brain to compensate and eat less at mealtime. You are likely to still eat the same calories at your meal, PLUS you have now upped your total calories for the day by a few hundred.

Of course it’s important to stay hydrated and drink throughout the day. If you choose to quench your thirst with water between meals, rather than soda or juice, you may actually feel fewer cravings and eat

a more balanced meal at breakfast, lunch or dinner because you have a stronger appetite.

Also, a wonderful side effect of choosing water over sugary drinks between meals is it decreases the chances of a big sugar crash. Having lots of sugar without much protein between meals often leads to not-so-healthy choices in snacks/drinks to keep your energy up. Therefore, cut down on those hidden sugars by drinking more water. If you want to have a soda, juice or sports drink sometime, have it with a meal instead of by itself, your brain and body will work better for you as a result.

In the box are some examples of higher sugar drinks to be cautious about. Read the labels so you can be better informed about your drinks. Some fruit drink packages are covered with pictures of real fruit, even though these drinks may

have no more than 5% real fruit juice. Your math skills may be helpful here. (Check for sugar, artificial sweeteners, and artificial flavors. Some parents may think fruit juice is better than regular soda. What some parents don’t realize is that ounce-for-ounce fruit drinks are just as high in calories and added sugar as soda. Remember - 4 grams of sugar = one teaspoon, and most children and teens should not have more than 15-30 grams of added sugar per day. Drink water, play hard and think clearly while you are in school, at a game or out with friends!

By Mary Jones Verbovski MS, RD, CDPediatric Dietician/NutritionistSeattle Children’s

l Soda/Soft drinkl Hawaiian Punch/Capri Sunl Gatorade/PowerAdel Monster / RockStar Energy Drinkl Arizona Teas / Snapplel Flavored coffee drinks like frappuccinos

Sugary Drinks to cut out or have on occasion

Go to sugarydrinkfacts.org and look at the nutrition information tab.

do what she needed to do to become a champion!

‘‘In defeat,’’ she says, you learn how NOT to be beat the next time.’’ It was a lesson she said she learned well.

Queen went back to Colorado Springs and in 2007, won her first Women’s USA National Boxing Championship. She won again in 2008, 2009, 2010, 2011, and 2012. Six back-to-back National Championships!

Queen said she was just warming up. After traveling around the world and representing her country in Venezuela, China, Ireland, Barbados, and England, she had her sights set on competing on the Olympic level. Women’s boxing was not an official sport in 2008 so she had to wait (and win a few more National Championships) until the London 2012 Olympics.

‘‘During the years I had been competing, women’s boxing had become more competitive, with many outstanding athletes taking up the sport, both here and around the world,’’ Queen said. ‘‘I was working and going to school, dealing with all the usual pressures of being a young adult, while still trying to maintain my focus on being a champion.’’

Queen said her heart was still set on representing her country on the biggest stage of all, so she kept at it.

In February 2012, she won four straight bouts at the Olympic Trials held in Spokane, qualifying her for the World Championships in China. She later landed a spot on the 2012 US Olympic Team and made history by becoming the first woman boxer representing the United States to ever compete in the Olympics.

Queen said she celebrated for a day and then continued on with the full time training schedule required to become Queen of the Ring.

‘‘If you aren’t prepared, you lessen your outcome to win,’’ Queen says.

She remembers long days of training in the ring, doing agility and strength

workouts, running and more. To keep her energy and performance up, her diet consisted of white meats, lots of veggies and no salt or sugar.

Queen said the Olympic Games were a whirlwind.

‘‘It was worth all the years I put into it,’’ she said. ‘‘The best part of the experience was being the first woman boxer to make history, not just read about it.’’

Queen said walking in to the Opening Ceremonies was an amazing experience. ‘‘Standing next to other Olympians and being ONE of them. We were all as one.’’

Now back home in the Northwest, she is deciding whether to go professional or stay an amateur. She continues to train hard and has also become a great role model for kids (especially girls) with the intent to teach them that they can do anything if they never give up. Queen is currently sharing her Olympic level boxing experience by offering both group and individual boxing lessons at the recently opened LA Boxing Gym in the Roosevelt neighborhood of Seattle.

‘‘When trying something new, you never know where life will take you,’’ Queen said. ‘‘So stick with it when you come up short the first time. Connect with people who can help you finish to your full potential. It just may take you to the Olympic Games.’’

TEAM Fit asked what truly motivates her to stick with her goals.

‘‘I have inspiring quotes that have motivated me,’’ Queen said. ‘‘I used to pin them up in my room where I could see them every day.’’

l Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.

l Win if you can, lose if you must, but never quit.

l People may doubt what you say, but they will believe what you do.

l Don’t wish it were easier, wish you were better.

l People begin to become successful the minute they decide to be.

Queen had one final message. ‘‘Be a shining star! Never limit yourself to what your friends do and Stay in School! Remember, no dream is too big!’’

‘‘Be a shining star! Never limit yourself to what your friends do and stay in school! Remember, no dream is too big!’’

6 7

Queen Underwood was always an athletic kid. In elementary school she ran cross-country; in middle

school it was basketball; and in high school it was track and basketball. She was a sprinter and captain of the Garfield High School track team. In the back of her mind, there was an interest in boxing, something that had festered ever since she watched her uncle box when she was in the 4th grade.

‘‘I took up boxing during my senior year,’’ Queen said. ‘‘And soon after high school, became even more involved and had my first bouts.’’

Queen said it wasn’t always easy. ‘‘I lost fights, I lost family, and I lost friends. But through it all, I never lost myself or my dream of one day being the best.’’

Queen remembers days when she felt lazy, and didn’t feel like running. And days when she didn’t want to push herself. She said those days would come and go.

‘‘Those were the hard times, when I didn’t want to work at improving myself, but I did it,’’ she recounts. ‘‘Looking back, and I did not know it at the time, but I was mentally training myself for success.’’

After gaining experience in the Seattle area, she began to travel around the Northwest and Canada. In 2006, she traveled to Colorado Springs for her first USA National Boxing Championships.

‘‘I was eager to start and I felt unstoppable,’’ she said. ‘‘Then I lost the first match. I sat there for most of a week watching all the other boxers from around the country compete. I kept asking myself, ‘Why can’t that be me?’ I was angry and frustrated.’’

Queen said she was at a crossroads and had to make a choice between quitting or sticking with it. Her decision: to fight against the urge to quit and use her anger for motivation to work harder and

No dream is too bigThe story of Olympic boxer Queen UnderwoodBy Jan Denman

Safe and Smart

To learn more about the Presidential Youth

Fitness Program, visit www.presidentialyouth

fitnessprogram.org.

8 9

It’s that time of year when people start to think about their health. Are you at a fitness level you want to be at? Do you want to be stronger? More flexible? Run faster? Jump higher? Eat better?

There are lots of things to think about and the question is: HOW exactly do you do this ... safely? Many schools have P.E./after-school programs to help teach proper form, technique and progression but if you have access to a health club, how do you safely work out there?

Possibly your parents are back on the workout wagon and they have dragged you along to the gym with them. It may look intimidating, boring or like a great big, indoor playground.

Health clubs offer many benefits to their members. There are a variety of ways to improve your health and you are bound to find something fun and interesting. Classes from Zumba, Spinning, Pilates, and Yoga to Ski conditioning, TRX and Boot camps all offer something different and challenging for your particular goals.

Learn how to use the heart pumpin’ cardiovascular equipment such as the elliptical, treadmill, rowing machine, and bike. These machines will help you burn calories and give you endurance for activities like running, snowboarding, basketball, and swimming. Maybe you want to get stronger for a particular sport or just to show

off your biceps. Either way, free weights and resistance machines can accomplish this. It is always a great idea to begin with a trainer so they can develop a workout routine that is safe and based on your goals, your workout level, past injuries and your age.

Work with your trainer until you or your parents are absolutely, positively, 100% sure you are performing all the exercises correctly, otherwise you can either hurt yourself or you will look pretty silly. Whether you are working out at school, at home, or with a trainer at a health club, remember a safe workout is an effective workout.

How to start an exercise program at a health club

Health clubs offer many benefits to their members. There are a variety of ways to improve your health and you are bound to find something fun and interesting.

Editor’s Note: This post was originally published on Fitness.gov, the official blog of the President’s Council on Fitness, Sports and Nutrition

More than two decades after its last update, the physical fitness test many of us did in school is getting a makeover. Just in time for the new school year, the President’s Council on Fitness, Sports & Nutrition (PCFSN) announced that the former Physical Fitness Test is now the Presidential Youth Fitness Program, and that it will focus primarily on assessing health versus athleticism for America’s youth.

A comprehensive initiative launched by First Lady Michelle Obama

Since less than one in five youth get the exercise they need and high rates of childhood obesity is are sweeping the nation, PCFSN and its partners recognize the importance of motivating children to get active, whether through sports or physical activity on the playground, in the park or in the backyard. Research shows nearly one in three children are overweight and one in six is considered obese. These numbers can have a major effect as youth grow into adults. Overweight adolescents have a 70 percent chance of becoming overweight or obese adults.

As a school district administrator in one of the largest school districts in the country, the move from recognizing athletic performance to health-based standards is a crucial step forward. These standards

provide a guide for what a healthy student should be able to do based on age and gender. They emphasize personal fitness goals and minimize comparisons between children. It isn’t about who is the fastest or the strongest. It is about healthy kids and lifelong physical activity.

Since 1966, the Youth Fitness Test has been used to assess physical fitness. The updated program will now provide training and resources to schools for assessing, tracking and recognizing youth health-related fitness. Support available to all schools includes Web-based access to test protocol, standards for testing, calculators for aerobic capacity and body composition (BMI), promotion of the Presidential Active Lifestyle Award (PALA+), online training, school recognition programs and more. Schools and districts can also purchase additional resources, such as data management, reporting software and testing aids, to enhance the program.

Changes to the Presidential Youth Fitness Program were developed in partnership with experts in health promotion and youth fitness including the Amateur Athletic Union, the American Alliance for Health, Physical Education, Recreation and Dance, the Centers for Disease Control and Prevention and the Cooper Institute.

Dr. Jayne Greenberg is the District Director of Physical Education and Health Literacy for Miami-Dade County Public Schools (Fla.) and President’s Council on Fitness, Sports and Nutrition Council Member

America’s youth fitness test gets a makeoverBy Dr. Jayne Greenberg

Brandon was a strong, athletic, handsome, and charismatic young man in his junior year of high school. He was very social and had a lot of friends. He was never a sit still and read a book or watch

television kind of kid. He was extremely active and went to the gym to carve his physique every day. He loved swimming, and also took his dog, Sadie, hiking everywhere, his favorite being along Chuckanut Drive. He was an incredibly fast runner and still holds a spot in the top 10 at Cascade Middle School for the best time in the 50 yard dash. I used to love watching his football games. Although he was smaller than most of the other kids, he was so fast he could dart in and out around everyone and carry the ball to touchdown time and time again! He didn’t play in high school because of his grades (one of his biggest regrets!)

Brandon BielenBy Rhonda Johnson

But all of that changed when a car pulled out in front of my youngest son on his motorcycle just 2 days after his 18th birthday. Along with a compound fracture in his lower leg, shattered right hand, open book pelvic fracture, broken jaw on each side, punctured lung, broken rib, bruised heart, carotid arteries on each side of his neck, he also had a traumatic brain injury. In the beginning, the focus was on fixing all the broken parts. When we got through 4 surgeries in 5 days, a doctor discussed the scan showing 5 places in his brain that were ‘‘injured’’ (damage is irreparable ... but injuries are not!). They labelled it a ‘‘sheering’’ injury and said he ‘‘may’’ never wake from his coma. I relied on the word ‘‘may’’ and thought ‘‘you don’t know Brandon like I do, and the stubborn warrior that he is!’’ I kept thinking if he was going to die, he would have on

the road. I know him, it’s all or nothing!

After regrouping myself from this news, I cleared the room and had a chat with Brandon. Knowing that he worries about other people’s feelings (especially mine), I

gave him permission to pass on if he needed to. I told him that if he felt this was too much for him to beat, I would understand. A tear formed on each

side of his eyes, so I knew he heard me. I said, ‘‘I’m in then. If you can do it, I can do it!’’ From then on I did my best to surround Brandon with positivity. Happy hearts heal! His older brother, Jarrett, was home from school in Santa Cruz. We played his favorite music, had prayers circles around him, and read funny uplifting books. In quiet moments I would lay my hands on him and beg God to take my energy and strength to heal my son. I would also whisper affirmations to him, and remind him that I have his back—he could focus on healing and I’d take care of the rest.

Some people wanted to hear statistics, asking ‘‘What are his chances?’’ The idea of resigning to a statistic seemed ridiculous to me. Besides, anything physical that Brandon has ever done was always in the top 20%, top 3% really (up there with his brothers). Whatever numbers the neurologist rattled off sounded like excellent odds to me! While somewhere tucked away in a corner I knew there was a possibility he ‘‘may’’ never rally up, it wasn’t where I chose to focus or expend energy. We had quite a mountain to climb, and I needed all my strength for that! Just for today, we’re going to act ‘‘as if!’’

After a month at Harborview, Brandon got sepsis (poisoning from a feeding tube). All the process made in a month seemed lost. It was as if he had finally got his nose above water, just to be kicked back down to the bottom on the pool. He was back in ICU, back on a ventilator, and extremely ill. The sepsis seemed worse than the wreck. He had to go through emergency surgery which was basically fileting his stomach open and flushing out his system. He looked like a grape about to explode. Even his face distorted while enduring so much physical pain. It was a horrific ordeal and I truly didn’t think he would make it since he had already been through so much. It was time. The Red Cross flew his oldest brother, a Marine in Afghanistan, home. It was touch and go for a few days, but he miraculously made it through the sepsis as well.

I could not find the right care center for an 18 year old young man who couldn’t even push his call button (and after the sepsis issue I didn’t want to risk it) so I found ‘‘Rehab Without Walls’’ and brought him home. At this point, he was still unable to walk, talk or eat. He had an open wound in his stomach from the sepsis surgery that needed to be packed with gauze and changed every 12 hours until it healed from the inside up. He couldn’t clear his own secretions, and he was still storming.

My knowledge regarding Mother Nature/nutrition told me there’s no way he could heal without whole food abundant with live enzymes, so I started juicing for him. Just 1 apple perked him up like watering a wilted flower! I slowly added carrots, greens, vegetable

Brandon Bielen before the accident.

10 11

soups and broth. I added probiotics, a raw multi-vitamin/mineral supplement, and made sure he got a lot of omega oils. Again, the room (now our living room) was filled with love, laughter, and positivity --- the words ‘‘I believe in you!’’ and ‘‘You can do this!’’ were repeated over and over. Country Clinic Chiropractic came in twice a week for adjustments and laser therapy on his brain and wound. I got him outside for fresh air whenever possible. As soon as funds were available (about a year after the accident), I took him to the Hyperbaric Healing Center in Port Orchard, Washington .

That was 3 years ago. Today, Brandon struggles with short-term memory loss, delusional thoughts (dreams and thoughts that mesh with reality) and paranoia. When someone meets him, they think he is intoxicated. He gets fatigued easily and often. However, Brandon is handsome, polite, charming, charismatic, witty and funny. He can walk, talk, eat, ride his bike and even passed his drive test with DOL (although he’s not driving at the moment because he likes to speed --- so we’ll take a break and try that again when he calms down a bit more!) He is extremely active and walks, rides his bike, and works out at the gym every day. He still juices - -- in fact, at the moment he has a 25 pound bag of carrots in his fridge. If you get an opportunity to run into Brandon and ask him how he is doing, he usually responds with, ‘‘Wonderful!’’ He is absolutely amazing and inspirational. Words cannot describe how grateful I am for his strength. He has his own apartment and has lived alone for a month now. Although I’m there almost every day to give him a ride places, or help with things around his apartment, we both love having our ‘‘own space.’’ He still has a long way to go in his recovery, but when we look at how far he has climbed in three years—it is truly incredible. Each month I see noticeable improvement. Some days are better than others but like I tell him, ‘‘Two steps forward, and one back, still gets you there!’’

Not trying to be Polly Anna; some days are extremely difficult. As his healing progresses, he is reflecting more on realities. Along with physical aspects, Brandon is re-learning how to interact socially and read social cues. Although he can be sweet, some days his frustrations get the best of him. He knows some people treat him differently and it bothers him. For awhile, he’d get mad and say mean things but that stage is thankfully

passing. Sometimes he’ll see a cute girl at a grocery store or coffee stand and ask her out. If she says ‘‘no’’ or ‘‘I have a boyfriend’’ or ‘‘get lost!’’ he may forget all about that but not the fact there’s a cute girl there. So he’ll go back, ask her out again, and not remember she already said no. This has lead to trouble! These are the sorts of issues we deal with now. He does say, however, that he is glad this accident happened because it slowed him down enough to think about what truly matters, and he believes he will come out of this a much stronger person.

Brandon wishes he had his ‘‘cool’’ back and misses the high school days. He misses being able to drive and not rely on me or anyone else to give him a ride to the gym. He wants a girlfriend to be able to pick up for a date, watch movies on Friday night, and share dinner. He wishes he could still dance like Michael Jackson. Brandon took pride in his appearance. He was always coordinated, athletic and determined --- and could do anything he put his mind to. He enjoyed mechanics and tinkering on cars. Brandon had open heart surgery at just 8 months old, so it took him awhile to ‘‘catch up’’ in his growing. Being the youngest of 3 boys, he grew up a little bit tougher than some. He has always said, ‘‘Chicks dig scars!’’ I tell him I’m pretty sure he has more than enough now.

Back when this happened, Brandon and I lived together in a 3 story condo. He would always leave his shoes at the base of the stairs right in front of the door for me to trip on. It was amazing how much I missed those shoes after they weren’t

there anymore! It’s the little things. The past 3 years have gone fast, but also very slowly. I wonder why it is so easy to take care of others and not ourselves? Prolonged stress can definitely take its toll, and some days I feel so broken. As a mother, the past few months have been especially exhausting down to my core, I think because I have finally had a chance to grieve. I have been unable to return to work, but a few months ago I decided to take evening classes at Whatcom Community College so I could try to start piecing my life back together as well. Lack of funds are a stressor, as well as just daily realities. It’s bittersweet. On one hand I thank God and am forever grateful he is still here with us, but on the other hand I’m broken hearted this happened to Brandon, and our family. But I have learned that the leap of faith come before the miracle.

At 5am this morning Brandon called to say, ‘‘Hey, I was laying here thinking about how I have almost everything back that I thought I lost. Things have been so hard for so long, but you’re still by my side. I just want you to know that I love you so so so so much.’’ Those reflections, as well as hugs, laughter, sharing a meal, just seeing him smile make it all worthwhile.

Brandon never believed in God until the incident with sepsis. He said words cannot describe how he felt but it was a beautiful while light and someone talked to him. He told Him he wasn’t ready. I thought about this and had to know why he chose to stay on this earth when the ‘‘light’’ felt so amazing. He said with exuberance, ‘‘Because life is so FUN!’’

Your legs need to be strong

to support the rest of your

body.

12 13

Your legs help you walk, jump, run, kick, skip, dance and the list goes on and on. Your legs need to be strong to support the rest of your body while you do these activities. Legs can be looked at in two groups, the upper leg (thigh) and lower leg (calf area).

The thigh part of your leg is where the power is. The thigh bone is called the femur (fee-mur). It is connected to your pelvis to hold your leg onto your body. Your femur is the longest bone in your body and is about 1/4 of your height. The anterior (front) muscles supporting the femur are the quadriceps (quads) and in the posterior (back) are your hamstrings. It is very important to have muscle balance between quads and hamstrings. Typically, the quads are stronger and if you are involved in sports or other activities, you have a higher risk of ‘pulling a hamstring’ if there is a muscle imbalance. Quads function to straighten your leg; and hamstrings are responsible for bending your leg back at the knee. Guess how many quad muscles there are? Wow ... that was hard ... FOUR. Quad ...four ... get it? To impress your

friends, the names of the 4 quad muscles are: rectus femoris, vastus lateralis, vastus medialis and vastus intermedius. Exercises to strengthen the quads include squats, wall sits, and step ups. The major hamstring muscles are: biceps femoris, semimembranosis, semitendinosus. Exercises for hamstrings include: lunges and deadlifts. Check with a fitness professional for proper form on all exercises.

Your lower leg has 2 bones (besides your foot which sports 26) called the tibia and fibula. The tibia is commonly thought of as the shin bone. The two

bones run parallel to each other but the tibia bears most of the weight of the leg. The fibula acts more like a stabilizer for the ankle joint. The muscles in the back of the lower leg are called the calf muscles. Your calf muscles are: gastrocnemius and soleus. (Man ... you are learning some COOL, new words today!)The calf muscles enable you to push off from the ground. To strengthen these muscles, stand on the edge of a step and rise up on your toes and back down. Leg muscles are the most powerful muscles in the human body.

Sometimes the Gluteus Maximus (or ‘butt muscle’) running from the upper thigh to the pelvis is also considered a leg muscle. It is one of the largest and strongest muscles in the body and is responsible for hip extension, standing up, and it gives you something to sit on.

Leg muscles work individually and together to allow your body to stand, walk, run and jump. Keep them strong and flexible and they will carry you far!

Gams: Get a leg up!

From the Publisher

The subject of our FITSpiration article, Brandon Bielen, suffered a major brain trauma, and besides the long recovery process he undergoes to this day, his family has suffered major financial trauma. Brandon lives on a very small monthly amount through SSI ... barely enough to get by on. Sadly, this is not a unique story. An account for the benefit of Brandon J Bielen has been set up at:

Skagit State Bank PO Box 29210 Bellingham, WA 98226 (360) 752-2986

Routing number # 125105621 Acct # 4111022813 Paypal: https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=YKY5SFK8CC3V4

Any funds received will be used for further health care and medical expenses still being incurred on an almost daily basis. Maybe we could all skip a couple cups of expensive coffee this month, and instead, send that money to Brandon’s fund.

Thank you,

Jim Lengell Publisher

Are you looking for fun opportunities this winter to stay active?

Seattle Parks and Recreation is the answer! This spring programs

for youth and adults will be offered in the areas of basketball and

volleyball! Spring 2013 activities include track and field and softball.

For more information on these events please contact:

Frank Cammarano (Youth)

Phone: 206-684-7091

Fax: 206-615-0073

Email: frank.cammarano@seattle.govKristen Schuler (Youth)

Phone: 206-615-0520

Fax: 206-615-0073

Email: kristen.schuler@seattle.gov

Antoinette Daniels (Adults)

Phone: 206-684-7092

Fax: 206-615-0073

Email: antoinette. daniel@seattle.gov

The first two ingredients in Cracker Jacks are not popcorn and peanuts, noooooo. They are sugar and corn syrup. Ick.

One-third pound stalk of broccoli contains more vitamin C than

204 apples.

Blueberries have more antioxidants

than any other fruit or vegetable.

The length from your wrist to your elbows is the same as the length

of your foot.

Pop Tarts ‘fruit’ breakfast pastries are chock full of about 2% fruit ... and 400 calories.

It might only take you a few minutes to finish a meal but it takes your body around 12 hours before it has completely digested the food.

Foods that clean teeth naturally: apples, carrots, and celery. The natural fibers combine with saliva and can wash away food particles and bacteria.

Did you know that jumping rope involves every muscle in your body? Cheap form of exercise, too!

You’re born with 300 bones, but by the time you become an adult,

you only have 206.

The most pushups performed in one day is 46,001. Makes 25 not seem so hard anymore

Kabobs are a great way to add fruit to your diet in a fun way. Make a dip of plain, non-fat greek yogurt with a tablespoon of natural peanut/almond butter mixed in. Yum.

Soup is a great way to add vegetables to your meals.

Black Bean Quesadilla

Quinoa (pronounced ‘‘keen-wa’’): A seed from the Andes region, quinoa is highest in protein of all grains, and contains minerals such as iron and magnesium. It is used as breakfast food; to replace cracked wheat in pilafs; or used in casseroles. It can be ground into flour, and used with wheat to make more nutritious bread. It cooks very quickly as compared to other grains.

Flax: High in essential fatty acids, flax seed can be added to cereals, breads and salads. It is assimilated best when ground, but should be ground just before use for maximum freshness. The high oil content can become rancid if not refrigerated.

Spelt: although it contains some gluten, it’s often tolerated better than wheat by those sensitive to gluten. Used mainly in breads, but also some breakfast cereals

Amaranth: A seed rather than a grain, it has high protein content and ‘‘good’’ amino acid balance. Amaranth can be boiled for porridge or ground into flour and used in baking.

Buckwheat: Not a ‘‘true’’ grain, but buckwheat is commonly considered so. Buckwheat flour makes great tasting pancakes; buckwheat groats can be served hot as a breakfast cereal or used in baking.

Bulgar: Bulgar is a quick-cooking form of whole wheat that has been cleaned, parboiled, dried, ground into particles and sifted into distinct sizes. Compared to un-enriched white rice, bulgur has more fiber and protein, a lower glycemic index, and higher levels of most vitamins and minerals. Bulgur can be used in pilafs, soups, bakery goods, or as stuffing. It is a main ingredient in tabbouleh salad and kibbeh. Its high nutritional value makes it a good substitute for rice or couscous. It has a light, nutty flavor.

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2013 CITYWIDE ATHLETICS

Fun Fitness Facts

4 Servings/15 minutes

Ingredients

l 1-15oz can of black beans, rinsed

l 1/2 cup shredded Monterey Jack cheese (or other cheese)

l 1/2 cup prepared fresh salsa (can be found in refrigerator section of store)

l 4-8 inch whole wheat tortillas

l 2 teaspoons canola or olive oil, divided

l 1 ripe avocado, diced.

Preparation

1. Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.

2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.

Grains with weird names

Healthy Recipe

So we are all familiar with the term ‘‘cavity,’’ but what really is a cavity anyway? The recipe for getting cavities is a very specific one, and fortunately for us, we are armed with mounds of knowledge about cavities that aid in our prevention and understanding of this common problem that most all of us face at some point in our lives. In fact, cavities, or dental caries, are one of the most common diseases throughout the world.

Science, technology, and lots of research have shown that cavities

come from specific bacteria in our mouths. These bacteria use the sugar in the food we eat to produce acids that are harmful to our teeth.

This is why it is bad for our teeth when we eat foods that are high in sugar. It is the acids that the bacteria produce that soften, or demineralize, our teeth and destroy precious tooth structure like enamel (the shiny, white, outside part of our teeth that we see) and dentin (a slightly softer structure on the inside of our teeth beneath the enamel). Once a cavity has formed, the only way to fix it is to remove the decayed part of the tooth (ie. cavity) and replace it with a filling or other dental restoration.

The size of a cavity depends on how much destruction has been caused by the harmful acids. Most cavities are not detectable to the average person and it usually requires a dentist to diagnose cavities.

This is why regular dental cleanings and exams are so important in finding and treating cavities as early as possible. One common misconception is that cavities should hurt. This is not true. In fact, most cavities will not cause any symptoms at all. When someone gets a toothache, it is most likely that they have a very large cavity that may require more extensive treatment other than a simple filling.

As technology continues to move forward, dentists have been armed with many advancements in the tools that we use to detect cavities. Through the use of digital radiography, and things like cavity detecting lasers, dentists are able to detect cavities much earlier. This allows dentists to perform much more conservative procedures when treating your tooth. The earlier you detect a cavity the better; and the earlier you have the cavity treated, the smaller the filling you will need!

So what can you do to help fight against cavities?! The best things are to limit the amount of sugar you eat, practice proper oral hygiene habits in the form of effective tooth brushing and flossing, and to see your dentist regularly for professional cleanings and check-ups!

By Thomas Holt, DDSMaple Valley Family Dental Care

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Natural Ways to Avoid the Flu Make sure your feet are warm first. Soak in hot water for 10-15 minutes if you need to.

Put a pair of cotton socks into cold water (or run them under a faucet) up to the ankle.

As you are climbing into your warm bed, pull your socks on and quickly put on a pair of wool socks over top of the cold cotton ones.

Leave them on until morning.

You will wake up with warm, dry feet and your symptoms will soon dissipate.

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By Cari Thachuk, ND, PT

The flu is no fun. Period. Since antibiotics don’t kill the bugs that cause the flu (viruses), you may feel helpless against it. The good news is that there are plenty of things you can do to help stimulate your immune system to kill the bugs for you. One is good old fashioned Vitamin C. I know this sounds simple, but it really can be quite the little miracle. Good sources of Vitamin C include oranges, strawberries, kiwi, bell peppers, and dark leafy greens. Another natural remedy is called The Warming Sock Treatment. It is a very easy and effective way to jump start your immune system, no matter how old you are.

What is a cavity?

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Challenge yourself! Can you complete 4 weeks of these 4 simple tasks EVERY day? It doesn’t take that long! If you are watching your VERY short amount of TV time, do these tasks during the commercial breaks! Try it for 4 weeks and you will feel SO much stronger!!!

Keep track on your Challenge Chart and see if you can keep it up for the next 8 and 12 weeks after that!!

l 10 Penny Pick up: Scatter 10 pennies around your feet. Stand on right leg and pick up the 10 pennies (one at a time) with your right hand. Once all are picked up, throw them back down and stand on left leg and pick up with left hand. l 25 Jumping Jacksl Plank Hold (30 seconds)l 10 Burpees (Squat thrusts)

FITNESS CHALLENGE

1

Week Activity Sun Mon Tue Wed Thu Fri Sat

2

3

4

10 Penny Pick up

25 Jumping Jacks

Plank Hold

10 Burpees

10 Penny Pick up

25 Jumping Jacks

Plank Hold

10 Burpees

10 Penny Pick up

25 Jumping Jacks

Plank Hold

10 Burpees

10 Penny Pick up

25 Jumping Jacks

Plank Hold

10 Burpees

Starting this fall, Seattle Children’s made changes to offer healthier food and drink options in its cafeterias, gift shop, vending machines and patient menus. It’s all part of Mission: Nutrition, a new initiative to be a healthy hospital for our patients, families,

visitors and staff.

Seattle Children’s mission is to prevent, treat and eliminate disease in children and teens. Since obesity is increasing in our country, Children’s wants to do our part to help our patients,

families and each other make good choices by providing healthier food and drink options.

We now bake foods like french fries and onion rings instead of deep-fat frying them.

You won’t find sugar-sweetened drinks in our cafeterias, the gift shop or vending machines. This includes regular sodas; sweetened tea and coffee drinks; sugar-sweetened fruit drinks; sports and energy drinks; and flavored whole and 2% milk.

Just like people can make changes to improve their health, hospitals (and schools) can too!

Lenna L. Liu, MD, MPHSeattle Children’s

Seattle Children’s Launches ‘Mission: Nutrition’ program

This combination unlocks a healthy childhood: 7 – 5 – 2 – 1 – 0

Good nutrition and exercise are keys to a healthy

childhood—and the foundation for a productive life.

How to get there? Follow the numbers:

7 Feed kids breakfast 7 days a week.

5 Serve 5 helpings of fruits and vegetables each day.

2 Keep screen time under 2 hours a day.

1 Encourage 1 hour of active play every day.

0 Aim for zero soda and sugar-sweetened drinks.

Learn more at seattlechildrens.org/obesity.

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Pub/s: Team Fit - Obesity Prevention

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