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PAIDLANCASTER, PA

PERMIT #299

Enhance a guide to overall health and fitness by hockessin athletic club

WWW.HACHEALTHCLUB.COM

302-766-7819

Eat for the body

you want!MIX AND MATCH A WEEK'S WORTH OF

MEALS TO CREATE YOUR OWN MEAL PLAN!PAGE 10

PLUS, OTHER GREAT MEMBER STORIES, ADVICE FROM REAL

PERSONAL TRAINERS, AND MORE!

LEARN TO PROPERLY ASSESS A NUTRITION LABEL

PAGE 31

TWO MONTHS FREE AT HAC!

SEE PAGE 3 FOR DETAILS!

"MYZONE SAVED MY HEART" READ ABOUT HAC MEMBER, RENEE BAFFONE'S

SHOCKING EXERCISE STORY ON PAGE 18.

Maria Argiroudis, HAC Fitness Director

Renee baffone, HAC member

All the support a young athlete needs.All in one place.

The Center for Sports Medicine at Nemours/Alfred I. duPont Hospital for ChildrenWhen athletes get hurt, it keeps them from performing their best. Here at the region’s largest sports medicine facility, your child is backed by an entire team of experts: sports medicine physicians, orthopedic surgeons, physical therapists and athletic trainers. We’ll customize the best treatment plan for injuries, from sprains and strains to ACL and meniscal tears to concussions. Using scientifically proven methods and a 1-to-1 physical therapist/patient ratio, we help your athlete get stronger and smarter about ways to prevent injuries in the future. Rounding out our performance training, sports nutrition counseling is available. It’s how Nemours is helping more kids reach their personal best. Your child. Our promise.

To register for an injury prevention program, call (302) 298-7278. Learn more at Nemours.org/sportsmedicine.

By Erin McLaughlin, MS, ATC, PES

The Center for Sports Medicine at Nemours/Alfred I. duPont Hospital for Children

Phoebe is a highly competitive, 16 year old soccer player known as a tenacious defender and a speedy, agile midfielder. Last September, during a soccer game, she was tackled from behind and collided with another player. That painful collision caused her to hyperextend her left knee, leaving her unable to walk off the soccer field. Immediate pain and swelling in her knee resulted in a trip to the emergency room at Nemours/Alfred I duPont Hospital for Children. A few days later, she had an appointment with Dr. Alfred Atanda, a pediatric orthopedic surgeon at duPont Hospital for Children. During the examination, it was determined Phoebe would need a surgical repair of her ACL, if she wanted to return to soccer and the activities she loved.

Most readers will know that Phoebe’s story is not unique. In fact, over 80,000 ACL tears occur every year and it’s estimated that 80% of ACL tears occur during pivoting maneuvers with sudden stops or improper landings from a jump. This causes a deceleration of the lower leg and a hyperextension and twisting of the knee. A female athlete is approximately 8-10 times more likely to injure her ACL than her male counterpart competing in the same sports. Current research offers few details that explain this imbalance; however, some predisposing risk factors include monthly hormone changes, wider pelvis size, quadriceps dominance and smaller size of the ACL ligament in females.

In recent years, more attention has been focused on the importance of strength and conditioning in youth

sports as it relates to injury prevention. Multiple studies from USA soccer have demonstrated a correlation between athlete completion of knee injury prevention programs and a 75-80% reduction in catastrophic knee injuries, including ACL tears. In addition, to the risk factors mentioned above, youth and adolescents often have weak core and hip muscles that may predispose them to knee injuries. Those who play contact sports and "cutting" sports, like soccer, basketball and lacrosse, are at greatest risk of ACL tears due to the swift, abrupt movements that are characteristic of these sports. Jumping and landing on the feet with knees straight or "locked" instead of flexed can put excessive pressure on the knee joint. This can cause the ACL, a rope-like band, to tear or break apart. A research-based knee injury prevention program, like the “Jump Smart” program at the Center for Sports Medicine at duPont Hospital for Children, aims to improve stability and strength and body awareness during cutting and landing.

For Phoebe, it was already too late for preventative measures. She had a surgical repair of her ACL in the fall of 2011. Less than a week later, she reported to the Center for Sports Medicine for her first post-op physical therapy appointment. The Center for Sports Medicine became her “home away from home” for the next 7 months. Phoebe transitioned from a formalized physical therapy regimen to the Next Steps Training program. In Next Steps, under the watchful eye of a certified athletic trainer, she continued to work hard to build her strength through a customized exercise regimen.Having had this debilitating ACL injury, Phoebe wanted to do everything possible to ensure that she would not injure her knee again. She wanted to learn “how” and “why” her ACL had torn, and most importantly, what she could

do to reduce the chances of another injury. She enrolled in Jump Smart, one of the many injury prevention and performance enhancement programs offered by the Center for Sports Medicine. As part of the Jump Smart program, she refined her technique for landing and cutting, progressed through strength and plyometric exercises and learned proper stretching exercises and techniques. On her last day, Phoebe was given a personalized exercise handbook to use throughout the season and in the future. Phoebe describes what she learned in the class as the “stuff I wish I had known [before my injury]”.

Phoebe is one of the Center for Sports Medicine’s great success stories. She not only recovered from her injury, but learned how to avoid a recurrence. Nine months after surgery, Phoebe returned the soccer field. During pre-season, she was selected captain of her Avon Grove Varsity soccer team. She also earned Ches-Mont All league honors for her play in 2012. Phoebe is now a junior and aspires to play at the collegiate level, currently participating in a number of local and regional showcases.

Performing Your Best Begins with Training “Smart.”

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Letter from the General ManagerEnhance Your LIFEWITH HOCKESSIN ATHLETIC CLUB

GET OUT OF THE HOUSE THIS WINTER, THERE'S ALWAYS SOMETHING WORTH DOING AT HOCKESSIN ATHLETIC CLUB!

YOUR FRIENDS AND NEIGHBORS ARE ALREADY HERE!COME JOIN THE FUN.

MORE PEOPLE CHOOSE HAC FOR ALL OF THEIR HEALTH AND WELLNESS NEEDS!

SHOW THAT RESOLUTION WHO'S BOSS WITH TWO MONTHS FREE WHEN YOU JOIN BY 1/31/2014!*

*CALL 302-766-7217 FOR DETAILS!3

In this edition of EnhanceLetter from the General Manager

The nice thing about January is that it is the beginning of the “do over “season. When you were a kid playing games, there always seemed to be an allocation of a certain amount of “do overs” when mistakes were made. Golfers know these as “Mulligans”. All it takes is a little bit of thought on what we have consumed in the way of food and drink this holiday season to know that we all are most certainly entitled to a “do over”.

January is when we vow to reawaken our inner athlete, eat with the discipline of an Olympic champion and generally address all the vices that previously sidetracked our pursuit of a healthy lifestyle. Then February comes. That exhaustible resource we know as self-discipline is well, exhausted. Self-denial is no longer appealing and for that matter is damn miserable.

So what to do? First of all lighten up. A healthy lifestyle should not be viewed as a burden. It does not have to be a solo effort. Begin by setting small attainable goals for your food choices and fitness. Find some friends who like to do what you do and do something active on a regular basis. Looking for some friends? Try the place where your friends and neighbors gather to pursue their fitness goals –Hockessin Athletic Club. I know, shameless self-promotion – but you knew it was coming.

If would like to give us a try please contact us for a free pass. We look forward to seeing you.

Sincerely,

John Peoples General Manager

302-766-7819WWW.HACHEALTHCLUB.COM

Games: A Workout for the Brain! | PAGE 5

Two Great Butt & Gut Exercises that You Can Do at Home! | PAGE 6

Yoga for Dancers | PAGE 9

21 Lifestyle Changes that Will Help You Be Healthier | PAGE 14

Fat Burn | PAGE 16

Aquatic Personal Training | PAGE 23

EAT for the Purpose of Your Goals | PAGE 26

Mind Over Matter | PAGE 27

Member Spotlight: Susanne Gladle | PAGE 28

Member Spotlight: Mark Doherty | PAGE 30

Veganism vs Vegetarianism | PAGE 33

Member Spotlight: Nancy Hanna | PAGE 35

4 Extremely Disappointing Facts About Health Foods | PAGE 37

A New Year, A New You - Nouveau Medispa | PAGE 39

Become a Triathlete in 2014 – YES, YOU! | PAGE 40

featured articlesThere's Something for Everyone at HAC! Get acquainted with our programs and services! | PAGE 8

How to Eat for the Body You Want! Check out a week long meal plan that you can mix and match to use over and over again! | PAGE 10

MYZONE Saved My Heart Renee Baffone shares how MYZONE and HAC Employees helped her discover a dangerous, but manageable, heart condition. | PAGE 18

What is MYZONE, Anyway? Learn more about the product and service. | PAGE 19

Learn to Properly Read a Nutrition Label Tired of having no idea what all that stuff means on the back of your food? We can help. | PAGE 31

Enhance Magazine, January 2014 | Editor-in-Chief: Lisa Maguire | Senior Graphic Artist: Caitlin Hess | Hockessin Athletic Club Article Photographer: Bradley Hoy Have a story you'd like to share? Questions or Comments? Contact lmaguire@hachealthclub.com

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By Beverly Stewart, M.Ed.

Every day you run, or bike, or swim. You’re fit and healthy. You make an effort to take care of your body. But, is there one area you’ve neglected to exercise? If you’re like many folks, it’s your brain!

According to a recent article in Prevention magazine, “Regularly challenging yourself with mental exercises and new activities keeps your mind running on all four cylinders.” So, what’s the best way to exercise your brain muscles? Flashcards? Mental arithmetic? Memorization? Lucky for us, a brain workout is a lot more fun -- and beneficial – when you play games!

Everyone can benefit from brain games. Linda Rodgers, author of ‘Board Games That Increase Brain Power,’ (Parenting magazine, 2013) says, “…board games can boost a slew of skills that help kids do better in school.” Parents can benefit, too. In fact, a study by the University of Michigan found that adults who played a mentally challenging game every day for several weeks dramatically improved their memory. And, seniors may gain the biggest advantage of all. According to games industry expert, Mary Couzin, founder of Games for Educators, “A study by Rush Alzheimer's Disease Center confirmed that regular game-playing and puzzle-doing were shown to promote mental stimulation that dramatically kept memory function (as well as language function, attention span and spatial ability) performing at a higher level.” Even AARP’s website now offers an entire section on brain health, complete with brain games.

So, just what kinds of games do you need for the best mental workout? Completing challenging word puzzles or advanced Sudoku are some easy-to-implement “workouts.” There are also a plethora of “brain games” online, from the popular pay-to-play site Lumosity to numerous free digital offerings.

If you’re looking for something a little more socially interactive – or you want to get your significant other involved, too – a trip to Toys R Us, Becker’s or Marbles: The Brain Store might be just what the doctor ordered. Highly touted brain games include language games such as Apples to Apples, Scrabble and You’ve been Sentenced! Or, strategy games such as Blokus, Othello and Stratego. But, don’t forget old standbys you may already have in your “games closet’ like Chess, Pentago, Risk, and Mastermind.

You’ll keep your mind in top form by remembering the benefits of games. Now… go play!

Games: A Workout for the Brain!

Beverly Stewart, M.Ed. is President and Director of Back to Basics Learning Dynamics, Inc., an area leader in 1-on-1 tutoring and test prep for children and adults, and translating/interpreting since 1985.

HAC Members Receive 10% Off Their Total Bill!

Located Across from

HAC in Lantana

SquareWE DELIVER!302-239-9600

“The vision of a champion, is a guy who is bent over, gasping for breath, dripping in sweat,

when no one is watching.”

Brandon DombrowskiNASM-CPT

Personal Trainer

“To me, working out is NOT an option. It should be a part of your everyday life.”

Kelly Jones- Reph B.S., NASM-CPT, TRX RIP, & FMS Certified

Master Personal Trainer

PLANK WITH LEG LIFT by brandon dombrowski

1. Begin with a standard plank. Keep your back straight and shoulders over your elbows.

2. Lift one arm up, and at the same time raise the opposite leg into the air while remaining balanced. Hold this for a second, then lower your arm and leg.

3. Repeat the same thing for the other arm and leg.

Try to do as many planks with leg lift as you can during a 60 second duration.

Two Great Butt & Gut Exercises that you Can Do at Home!BICYCLES by kelly jones

1. Begin lying down on your back. Have your hands on your head and one knee bent and raised. The other leg will stay straight out.

2. Raise your opposite elbow to your knee while lifting your core. Then switch the leg that is bent and repeat with the other elbow.

Try to lift your shoulder off the ground towards your knee. Be careful not to pull on your neck. Can be done for a set amount time, for example 30 seconds worth, or done in sets such as 2 sets of 50. When doing sets you really are doing only half of the number. For example 50 is really just 25 on each side.

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Are Your Kids BORED?

It's All Included at HAC!

Take them here.

Or here.

Or here.

Maze & Play Area

HAC Arcade

Childcare

Waterpark (Open All Year Long!)

Youth Sports or Yoga

Dance, Martial Arts, Tumbling, or Spanish

Maze & Play Area

There's Something for Everyone at HAC!KEEPING ACTIVE IN THE WINTER IS EASY AT HOCKESSIN ATHLETIC CLUB!

FOR ADULTS

Hockessin Athletic Club offers a wide variety of fitness options and other services for our adult population.

CARDIOVASCULAR EXERCISE: • 100 pieces of cardio, including

treadmills, ellipticals, recumbent bikes, and stair steppers.

• Several Group Fitness classes that feature a cardio workout

STRENGTH TRAINING: • BRAND NEW freeweight room• 2 Machine Circuits• Free-Range Weight Machines• Kettlebells, Bulgarian Bags,

Vipers and other ancillary fitness equipment

PERSONAL TRAINING & WEIGHT LOSS: • 30 Nationally Certified Personal

Trainers on staff• Personal Success Program

- Includes 2 FREE Personal Training sessions for each adult member, one of which features an assessment using Functional Movement Screening

• 3,000 square foot Personal Training Studio

• State of the art training equipment• Weight loss programs and nutrition

counseling available

GROUP FITNESS: • Over 150+ Group Fitness classes

each week included in your membership

• Daily schedule Monday-Sunday• Featuring Zumba®, BodyPump®,

Kickboxing, BodyStep®, Senior Strength, RPM®, Yoga, Kettlebells, BodyCombat®, Barre, Tai Chi, and more!

ADULT DANCE: • Tap, Ballet, & Jazz

ADULT MARTIAL ARTS: • Kenpo & Arnis

HEATED YOGA: • Vinyasa, Stationary Sequence, Yoga

Bootcamp. Classes offered Daily• One free week (7 consecutive days)

of heated yoga for each new member• HAC Yoga Membership Option

SMALL GROUP TRAINING: • A variety of fitness classes featuring

groups of 6-10 people in a designated SGPT Studio

• Taught by Certified Personal Trainers• Classes range from 30-60 minutes• One free class for each new member

TRX SUSPENSION TRAINING: • Program developed by Navy Seals

that uses the weight of your body to work your muscles at a level that you’re comfortable with

• One free class for each new member

AQUATIC EXERCISE• Lap pool with four lanes• Aqua Fitness classes, many of which

are included in your membership• Aquatic Personal Training• Waterpark & Leisure Pool, Seasonal

Outdoor Pool, Warm Water Lesson & Therapy Pool, and Whirlpool

• Private adult swim lessons

MASSAGE: • Swedish/Therapeutic, Sports/Deep

Pressure, Pre-Natal, Hot Stone, Reflexology, and Heated Bamboo

CAFE & PRO SHOP: • Full service cafe that features a

smoothie bar, coffee station, lunch, breakfast, and dinner, as well as a grab and go bar with a wide selection of on-the-go items.

• Monthly food credit included in your membership

• Boutique style pro shop that features everything from the latest in workout gear to everyday items that you might have left at home

ADULT SPORTS LEAGUES: • Basketball, Wiffleball, Baggo, Soccer,

Dodgeball, Flag Football, & more!

OTHER SERVICES: • Adult only locker rooms• Sauna & steam rooms• Family locker rooms• Regulation size basketball court • Special events - rentals & parties• Free wireless internet

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By Lisa Luck

Yoga is important for dancers because it can help increase their flexibility, strength and balance. As a dancer, I know the importance of getting the full extension on both sides of the body. How embarrassing would it be if when you got on stage everyone else’s legs were higher than yours because you didn’t stretch out your hamstrings? Flexibility is the number one reason dancers take yoga. If their muscles are too tense and rigid, it’s going to show on stage. Ballet.isport.com expresses, “The methods used in yoga can open your tight areas while maximizing the length in muscles that are already flexible. Pretty much every style of yoga has a stretching pose for every part of the body, so whether you have tight hips, an inflexible back, or hamstrings that refuse to give you higher extension, yoga will give you an outlet to safely and effectively increase your flexibility.” Yoga can help a dancers movements become more fluid.

Even though dancers might look very petite and delicate on stage, don’t underestimate them. They have trained their bodies to be very strong. Every leg lift and motion with the arms needs to be controlled enough to stop on a dime. Just like dancing, yoga is very technical as well. Yoga is not only meant for stretching but also to improve your core and back strength. This helps dancers a lot because it will protect them from lower back pain or injury when they bend from the waist.

Whether a dancer is in Ballet flats or Pointe shoes, balancing is the hardest part of dancing. As a dancer trains, their body is used to only working in on specific way for the movement they are trying to accomplish;

this doesn’t bode well for the rest of the body. If in their performance the dancer has to do eight left leg fan kicks, the right leg isn’t getting the exercise it needs as well. Muscles that are only used in one position can become tight and limit the movement. Yoga can help because in every class, the body is stretched out on both sides and this can help to even the dancer out.

Dancing is a much practiced art and is hard to master. A dancers’ body is very muscular due to all the training it under goes. With all of this muscle built on top of it, stretching out enough to get the full extension in a move can become hard. Yoga helps dancers improve their flexibility, strength, and balance for when they perform on stage. A dancer can benefit greatly from attending a few yoga sessions.

yoga for Dancers

HAC offers yoga of all types, and even offers a specific yoga class just for Dancers! Class is every Sunday at 2:00 pm. Contact Angie Craft for more information.

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Most of us go a little crazy on the calories during the holiday, and January is the time when many decide it's time to tighten up and be good - at least for a little while! Get a jump start on cutting a few of the old L-B's by using this week long meal plan as a guide!

The meal plan is taken from Body for Life, a nutrition and workout program designed to create healthy bodies in just 12 weeks. Remember, before making any major diet changes, you should always consult a nutritionist or your family physician.

Breakfast: Egg-Cellent Enchiladas1 serving, 8 minute preparation

Ingredients: • 1 whole egg• 3 egg whites• 2 corn tortillas• ¼ cup salsa• ¼ avocado, sliced• 2 tbsp reduced fat cheddar cheese, shreddedDirections: - Lightly coat a small nonstick skillet with cooking spray and place over medium heat.- Whisk egg and egg whites until blended; pour into skillet and scramble for about 2 minutes. Add cheddar cheese and stir until eggs are set, and cheese is melted about 2 more minutes. - Place the tortillas between two dampened paper towels. Microwave on high 30 seconds. - Fill each tortilla with half the scrambled eggs, sliced avocado and spoonful of salsa.- Roll up and top with remaining salsa.

Mid-Meal: Protein shake

Lunch: Turkey Sandwich1 serving, 5 minute preparation

Ingredients: • 1tbsp mustard or fat-free mayo• 2 slices of whole-grain bread• 2 lettuce leaves • 1 portion roasted turkey breast, sliced• ½ tomato, sliced

- Divide spinach leaves between two separate plates. Layer portions of warm spinach, pasta, and baked chicken breasts over the bed of spinach. Top with pasta sauce and remaining parmesan cheese, enjoy!

Dessert: Banana Cream Pudding2 servings, 25 minute preparation

Ingredients: • 1 cup skim milk• 1 packet vanilla Right Light• 2 tbsp fat-free, sugar-free banana instant pudding mix• 1 banana, sliced• ½ Cup Fat Free Cool Whip

Directions: • Pour skim milk in blender. The add Right Light powder and blend on medium speed for 15 seconds. • Add pudding mix and blend on high speed until thick and creamy, about 45 seconds• Spoon into 2 dessert glasses and chill in fridge for at least 20 minutes.• Top each serving with half the banana slices and dollop of cool whip, enjoy.

Mid-meal: Protein shake

Dinner: Baked Chicken Parmesan2 servings, 40 minute preparation

Ingredients: • 2 egg whites• 1/3 cup Italian-seasoned bread crumbs• 4tbsp reduced-fat parmesan cheese, grated• 2 portions chicken breast• 2 portions spinach pasta• 1 cup low-fat pasta sauce• 2 cups baby spinach leaves

Directions:- Preheat oven to 400 F.- In medium bowl, beat egg whites with fork until slightly frothy. Then, mix breadcrumbs and 2 tbsp of reduced fat parmesan cheese in a pie plate. - Dip chicken breasts in egg whites, and then into the breadcrumb mixture, coating both sides. - Lightly coat a baking sheet with cooking spray. Place chicken breasts on the baking sheet; bake for approx. 12 minutes, turn over and bake for another 12 minutes, until chicken is no longer pink in the center and coating is golden brown. - While the chicken is baking prepare spinach pasta according to its package directions.- In a small saucepan, warm past sauce over medium heat.

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Breakfast: Sunny Side Up1 serving, 10 minute preparation

Ingredients: • 1 egg white• 2 whole eggs• 1 slice whole grain bread, toasted• ½ grapefruit, sectioned

Directions: • Lightly coat a small nonstick skillet with cooking spray and place over medium heat.• Add egg white and whole eggs to skillet; cover and cook until whites are set and yolks have thickened, about 3 minutes. • Slide eggs onto warmed plate with toast, serve with grapefruit half, a hot cup of coffee and enjoy!

Mid-meal: Apple and cheese1 serving, 2 minute preparation

Ingredients:• 1 portion-size apple• 1 portion part-skim string cheese

Lunch: Chicken Caesar Wrap1 serving, 10 minute preparation

Ingredients: • 1 portion grilled chicken breast, sliced• 1 cup chopped romaine lettuce• 1 tbsp low-fat Caesar dressing• 1 tbsp reduced-fat parmesan cheese, grated• 1 (10-inch) spinach tortilla

Directions: • In a medium mixing bowl, toss together chicken, lettuce, Caesar dressing and parmesan cheese.• Microwave tortilla for about 20 seconds to soften. Spoon chicken mixture onto tortilla. • Wrap tortilla and cut in half. Serve and enjoy!

Mid-meal: Cottage Berries1 serving, 5 minute preparation

Ingredients:• ½ cup low-fat cottage cheese • ½ cup fresh raspberries

Dinner: Cool Taco Salad2 servings, 20 minute preparation

Ingredients: • 2 portions lean ground beef

• 1 tbsp water• 2 tsp taco seasoning mix, divided• 2 whole-wheat pitas• 2 tbsp reduced-fat cream cheese, at room temp. • 2 tbsp fat-free sour cream• 2 tbsp salsa• 1 cup lettuce, shredded• 1 tomato, diced• ¼ cup reduced-fat cheddar cheese, shredded

Directions: • Preheat oven to 400 F. • In medium skillet, brown ground beef over medium heat until no longer pink; drain off any excess fat. Add water and 1 tsp taco seasoning to the beef and simmer for 3 minutes. Remove from heat and set aside. • Cut each pita into 8 wedges and place on baking sheet. Bake for 7 minutes or until lightly browned. • While the beef is cooling combine remaining taco seasoning, cream cheese, sour cream and salsa in a small bowl; mix well. Divide mixture between 2 small plates. • Spoon portion of the beef over the sour cream mixture, and top each with half the lettuce, tomato and cheddar cheese.• Place 8 backed pita wedges on each plate, serve and enjoy!

Dessert: Berry Dessert Crepes2 servings, 15 minute preparation

Ingredients:• ¼ cup egg substitute• ¼ cup skim milk• 1/3 cup whole-wheat flour• ½ cup sugar substitute• 6 oz. light, fat-free raspberry yogurt• 3 tbsp vanilla protein powder • 1 cup fresh berries of your choice

Directions:• In a medium mixing bowl, whisk the egg substitute, milk, flour, and sugar substitute until well blended. • Lightly coat a small nonstick skillet with butter-flavored cooking spray and place over medium heat.• Pour half of the crepe batter into the heated skillet, then tilt the skillet to spread the batter. Return to heat.• When the edges of the crepe are dry, carefully flip it over and cook until lightly browned, about 2 minutes • Place crepe on small plate and repeat remaining batter.• In a small mixing bowl, combine yogurt and protein powder; mix well. Divide filling into two portions and spoon into crepes. Top each with half the berries. Fold the crepe over the filling, serve and enjoy!

Breakfast: Breakfast Du Jour1 serving, 10 minute preparation

Ingredients:• ½ cup egg substitute• 1 portion Kellogg’s complete oat bran flakes• ½ cup skim milk• Sugar substitute to taste

Directions:• Lightly coat a small nonstick skillet with cooking spray and place over medium heat. • Pour egg substitute into skillet. As eggs begin to set, use spatula to life cooked portion. Cook until eggs are set, about 4 minutes. • Place scrambled eggs on a small plate. Put cereal in a bowl, pour in milk and sprinkle with sugar substi-tute. • Serve and enjoy!

Mid-Meal: Protein bar

Lunch: Cool Taco Salad; 2 servings, See Day 2 Dinner

Mid-meal: Protein shake

Dinner: Grilled Chicken Salad; 2 servings, 20 minute preparation

Ingredients:• 2 portions yam, peeled, sliced• 2 portions chicken breast• 1 tbsp olive oil• 1 lemon, halved• ¼ tsp Spike seasoning• 4 cups romaine lettuce, cut into bite-size pieces• 1 carrot, shredded• Freshly ground pepper, to taste

Directions:• Preheat grill to high• Lightly coat a small skillet with cooking spray and place over low heat. Place yams slices in the skillet and cook 8 minutes, turn and cook another 8 minutes or until fork tender. • While the yams are cooking,

place the chicken on a hot grill and cook for about 6 minutes on each side, until longer pink in the center. Let the chicken cool slightly, then slice into 1/2-inch strips and set aside. • In a small mixing bowl, combine the oil, lemon juice and Spike sea-soning; mix well and set aside. • Divide romaine lettuce and place on two separate plates. Sprinkle with shredded carrot. Top with a portion of sliced chicken. • Pour lemon dressing over salads and top with freshly ground black pepper. Place a portion of cooked yam slices on each plate. Serve and enjoy!

Dessert: Berry Parfait2 servings, 10 minutes

Ingredients:• ½ cup strawberries, sliced• ½ cup blueberries• 2 packs sugar substitute• 2 portions low-fat cottage cheese

• 6 oz. light, fat-free vanilla yogurt• ¼ tsp vanilla• ¼ tsp almond extractDirections:• Place strawberries in a small bowl and sprinkle with packet of sugar substitute• Place blueberries in a separate bowl and sprinkle with the other sugar packets.• In medium mixing bowl, combine cottage cheese, vanilla yogurt, vanilla extract and almond extract, mix well. • Layer blueberries then yogurt mixture and strawberries in two parfait glasses. Serve and enjoy!

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Breakfast: Denver Omelet1 serving, 15 minute preparation

Ingredients:• 1 whole egg • 3 egg whites• 1 tbsp skim milk• ¼ tsp ground black pepper• ¼ green bell pepper, diced• ¼ red bell pepper, diced• 1 slice onion, chopped• ¼ cup lean ham, diced• 2 tbsp reduced-fat cheddar cheese, shredded• 1 slice whole-wheat bread

Directions:• Lightly coat a small nonstick skillet with cooking spray; place over medium-low heat.• In a small mixing bowl, whisk together the egg; egg whites skim milk and black pepper.• Pour egg mixture into skillet, cover and cook about 4 minutes until eggs are set but still moist. • Spoon bell peppers, onions and ham onto half of the omelet. Fold omelet over filling and sprinkle with cheese. Cover and cook until filling is heated through and cheese melts. Place omelet on warmed plate. • Toast wheat bread, serve and enjoy!

Mid-Meal: Cantaloupe Cottage Cup 2 servings, 5 minutes

Ingredients: • 1 cantaloupe• 2 portions low-fat cottage cheese

Directions:• Slice cantaloupe in half. Use spoon to scoop out seeds.• Place each cantaloupe half on a small plate. Fill center with each portion of cottage cheese. • Serve and enjoy!

Lunch: Grilled Chicken Salad2 servings, 20 minute preparation

Ingredients:• 2 portions yam, peeled, sliced• 2 portions chicken breast• 1 tbsp olive oil• 1 lemon, halved• ¼ tsp Spike seasoning• 4 cups romaine lettuce, cut into bite-size pieces• 1 carrot, shredded• Freshly ground pepper, to taste

Directions:• Preheat grill to high• Lightly coat a small skillet with cooking spray and place over low heat. Place yam slices in the skillet and cook 8 minutes, turn and cook another 8 minutes or until fork tender. • While the yams are cooking, place the chicken on a hot grill and cook for about 6 minutes on each side, until no longer pink in the center. Let the chicken cool slightly, then slice into 1/2-inch strips and set aside.

• In a small mixing bowl, combine the oil, lemon juice and Spike seasoning; mix well and set aside. • Divide romaine lettuce and place on two separate plates. Sprinkle with shredded carrot. Top with a portion of sliced chicken. • Pour lemon dressing over salads and top with freshly ground black pepper. Place a portion of cooked yam slices on each plate. Serve and enjoy!

Mid-meal: Apple and Cheese1 serving, 2 minute preparation

Ingredients:• 1 portion-size apple• 1 portion part-skim string cheese

Dinner: Zesty Italian Chicken2 servings, 50 minute preparation

Ingredients:• 2 portions chicken breast• ¼ cup fat-free Italian dressing• 2 portions fettuccine• 1 cup low-fat pasta sauce• 2 cups baby spinach leaves• 2 tbsp reduced–fat parmesan cheese, grated

Directions:• Marinate chicken breast in Italian dressing for at least 30 minutes prior to cooking. • Preheat grill to high. Prepare fettuccine according to its package directions.• Place marinated chicken on hot grill and cook for about 6 minutes each side, until no longer pink.

• In a small sauce pan, warm past sauce over medium heat. • Divide spinach leaves between two separate plates. Layer portions of warm fettuccine and grilled chicken breasts over spinach leaves. • Top with pasta sauce and parmesan cheese, serve and enjoy!

Dessert: Peaches and cream4 servings, 25 minutes

Ingredients:• 1 cup cold skim milk• 6 oz light fat-free vanilla yogurt• 2 scoops of vanilla protein powder• 1 package vanilla fat-free sugar-free instant pudding mix• 2 peaches, sliced• 1 cup Fat Free Cool Whip

Directions:• In a large mixing bowl, whisk together milk and yogurt until smooth. Stir in protein powder. Add pudding mix and whisk until well blended, about 2 minutes.• Spoon a portion of pudding mixture into each of 4 dessert bowls. Chill in fridge for at least 20 minutes. • Top with sliced peaches and a dollop of cool whip. Serve and enjoy!

Breakfast: Protein Shake

Mid-meal: Cottage BerriesSee day 2

Lunch: Tuna Salad Wraps1 serving, 10 minutes

Ingredients:• 1 can (3 oz) tuna, water packed, drained• Tbsp fat-free ranch dressing• 1 celery stalk, chopped• ¼ ground black pepper• 1 tsp Mrs. Dash Table Blend seasoning• 1 (8-inch) whole wheat tortilla• ¼ cucumber, thinly sliced• ½ tomato, diced

Directions:• In medium mixing bowl, combine tuna, ranch dressing, celery, black pepper, and Mrs. Dash seasoning; mix well. • Microwave the tortilla for about 20 seconds, to soften. Place cucumber slices on the tortilla. Top with tuna mixture and tomato. • Roll up and enjoy!

Mid-meal: Apple and CheeseSee Day 4 Mid Meal

Dinner: Grilled Salmon2 servings, 50 minutes

Ingredients:• 2 portion size yams• 1 lemon, halved, divided• 2 portions salmon fillet• 2 tsp olive oil• 8oz fresh mushroom, sliced• 1 bag (50z.) baby spinach leavesDirections:• Preheat oven to 450 F. • Place yams on a baking sheet and bake until tender, about 45 minutes. • After yams have baked for about 25 minutes preheat grill to medium. • Squeeze half the lemon over salmon fillets and brush with olive oil.

Place salmon on grill and cook until opaque throughout, about 5 minutes each side. • While salmon is cooking, lightly coat a large skillet with butter flavored cooking spray and place over medium high heat. Add mushrooms and sauté for 3 minutes. Add spinach and sauté until wilted, about 3 more minutes. • Place portion of salmon on a bed of spinach along with a portion-size yam on each plate. Squeeze remaining lemon over salmon and spinach. Serve and enjoy!

Dessert: Protein Bar 12

Breakfast: French Toast1 serving, 10 minute preparation

Ingredients:• 3 tbsp vanilla protein powder• ½ cup egg substitute• ¼ tsp ground cinnamon• 2 slices whole-wheat bread• ¼ cup sugar-free maple syrupDirections:• Lightly coat large nonstick skillet with butter-flavored cooking spray and place over medium heat. • Place protein powder in a pie plate and slowly pour egg substitute while stirring with a fork until smooth. Sprinkle cinnamon on top of the batter• Dip on piece of bread into the batter and let it soak up the egg mixture for 10-seconds. Carefully turn the bread over to coat the other side. Repeat with second piece of bread. • Place batter-soaked bread in the skillet and spoon any reaming batter on top. Cook 2 to 3 minutes on each side or until golden brown. The place on small plate. • Pour maple syrup over French toast and enjoy!

Mid-meal: Protein Shake• Protein shake

Lunch: Chicken Pita Pizza1 serving, 15 minutesIngredients:• 1 whole wheat pita• 2 tbsp BBQ sauce• 1 portion cooked chicken, cubed• 1 slice red onion, diced• 2 tsp fresh rosemary, chopped• ¼ reduced-fat mozzarella cheese, shredded

Directions: • Preheat oven to 425 F. • Place pita on baking sheet and spoon BBQ sauce evenly over the pita. Top with chicken, onions, rosemary and cheese. Bake for 10 to 12 minutes or until the cheese is melted, the pizza is heated through and the pita crisps. • Slice, serve and enjoy!

Mid-meal: Cantaloupe Cottage See Day 3

Dinner: Caribbean Pork Tenderloin 4 servings, 40 minute preparation

Ingredients:• ¾ cup pearl barley• 1 ½ cups reduced-sodium veg-etable broth• ¾ cup water• 1 ripe mango, diced• 1 red bell pepper, chopped• 1 jalapeño, chopped• ½ red onion, chopped

• ½ tsp lime peel, grated• 1 lime, juiced• ¼ cup fresh cilantro• ¼ tsp salt• 1 tsp five-spice powder• 3 tbsp hoisin sauce• 1 tsp toasted sesame oil• 2 cups baby spinach

Directions:• Preheat oven to 450 F. • Place a large saucepan over medium heat. Add barley and stir constantly until barley is toasted (pale golden), about 5 minutes. • Add vegetable broth and water to toasted barley; bring to boil over high heat. Reduce heat to medium-low, cover and simmer until barley is tender and liquid is absorbed, about 35 minutes. • While barley is cooking combine mango, bell pepper, jalapeno, on-ion, lime peel, lime juice, and salt in a medium mixing bowl. Cover and refrigerate to let flavors blend. • Lightly coat a broiler pan with cooking spray. Season pork ten-derloin with black pepper and five-spice powder. Place pork in oven and back 10 minutes. In a small mixing bowl, combine hoisin sauce and sesame oil. Coat tenderloin with sauce and bake until juices run clear, about 15 more minutes. Remove tenderloin from oven, let sit for 5 minutes and then cut into ¼-inch slices. • Divide the spinach between 4 plates. Top each with a portion of sliced tenderloin and a spoonful of salsa. Ad portion of barley, serve and enjoy!

Dessert: Any day Sundae; 2 servings, 10 minute preparation

Ingredient: • ½ cup skim milk• 1 scoop vanilla protein powder• 2 cups frozen banana slices• 4 tsp chocolate syrup• 4 tbsp FAT Free Reddi-whip• 2 tsp chopped nuts• 2 maraschino cherries

Directions:• Pour skim milk into blender. Add protein powder and blend on high for about 15 seconds.• Add frozen banana slices and blend on high speed for 45 sec-onds or until smooth. • Spoon into 2 dessert bowls. Top each sundae with 2 tsp of choco-late syrup, 2 tbsp Reddi-whip, a tsp of chopped nuts and a maraschino cherry. Serve and Enjoy!

With these yummy recipes it will be hard to break the healthy habit. To cut more calories you can opt to skip any of the desserts. These recipes and many more are from the Body for Life program. This program is hosted here at HAC every few months! Come to one of our information sessions to see if this program will help you jump start your health plan.

http://bodyforlife.com/

DAY SEVEN:

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►Do sit-ups and push-ups Get into the habit of doing them everyday and eventually you’ll be able to increase the number, and you won’t be able to fully wake up without doing them.

►ExerciseExercising for 40 minutes can reduce stress. In fact, studies show that working out on a regular basis can be as effective as taking anti-depressants like Prozac. Exercise releases endorphins which are responsible for increasing your minds ability to elevate mood and feel good. The more you are active the better you will feel.

►Invest in a good water bottle Water helps energize your muscles. Drinking water through out the day keeps you hydrated, and it helps maintain the balance of body fluids. Water helps control primary body functions, and it can even help control calories. Invest in a good water bottle and never leave home without it, think of water as a nutrient your body needs.

►Grow an herb garden. During dreary winter months, fresh herbs can add vibrant flavor to your cooking. Even better, many herbs have health benefits. Build a garden of many different herbs like: basil, thyme, rosemary, or mint Most of these plants do well on a sunny windowsill or kitchen counter.

►Pack your LunchPacking a lunch will help you when you get those midday cravings. Beyond the cost savings, mostmeals packed at home are healthier than foods served at restaurants. When you eat out, you're often faced with whopper portions and fattening extras, like the french fries that routinely come with sandwiches. But when you pack lunch at home, you can control your portions and choose healthier ingredients.

►Everything in moderationSave your calories for the foods that you love. Don't eat something just because it's there. Establish ground rules with yourself. Eat dessert, but only a sliver, for example. Only use your small plates. Wait at least five minutes before refilling your plate to evaluate whether or not you really need seconds.

►Avoid Holiday TrapsDecide to splurge on just one item at each party. Maybe it's a delicious holiday beverage or Aunt Mae's famous apple pie. That way you'll feel less deprived and you can enjoy a special treat guilt free.

►Invest in a crock-potThe food will be ready for you once you get home from work, which will eliminate the impulse to eat out.It's quick, easy and an efficient way to make healthy eating in a snap.

►Eat your Veggies Make sure that half of every meal comprises veggies, and always eat them first. This is a great rule to employ if you eat out a lot. Chances are, you’ll be less likely to eat an entire basket of French fries out of sheer hunger.

►Stop eating processed and pre-packaged foods.If you have a hard time sticking to a healthy diet, remember this one rule. One of the easiest places to find unprocessed, healthy, whole foods is to purchase most of your groceries on the outside edge of the store. The edges are where you'll find produce, meat, eggs, dairy and seafood. These items are not processed, or if they are, they're minimally processed. Of course, you will need to go into the center isles for some things, but staying on the outside of the store for most of your shopping will keep your cart full of nutrient-dense foods.

►Trade your soda for seltzer If you’re trying to drink less soda, transitioning to seltzer is much easier than going straight to water. Grab a tall, refreshing glass of seltzer water instead of the carbonated, artificial can of soda. It's an easy way to lose a surprising amount of weight.

►Drink your coffee blackYou’ll save calories without the extra additives, and the coffee will jump-start your digestive system in the morning.

►A pair of dumbbells Have a few go-to exercises and perform them when you wake up in the morning and before you go to bed. Keeping a pair of dumbbells around your television or living room will make you compelled to do a few reps during commercial breaks or bouts of boredom.

►Make Produce VisibleKeep apples and oranges in a bowl on your desk or on your kitchen counter. Research shows you're more likely to eat them if they're in sight.

►Wear sunscreen dailyDermatologists recommend and claim that it not only protects against skin cancer, but aging as well.

►Skip That Second CupThe caffeine in 2 cups of coffee adds 16 beats per minute to your heart rate.

►Invest in a Good Pair of SneakersDon't seem to have the energy you used to? Though it may be the last thing you feel like doing when you're tired, exercise! Choose a comfortable pair of sneakers that have support and conform to the shape and movement of your feet. Then you wont mind putting them on to take even a brisk walk. Ultimately exercising daily can be more effective than a nap or an extra cup of coffee.

►Fast food If you absolutely must order fast food, get the kids’ meal. Or order a couple things off the dollar menu. This will satisfy your craving without making you feel completely gross afterward.

►Have a BananaThe potassium it contains can lower blood pressure. One per day is all it takes.

►Get enough sleep Your body needs time to recover from stressful events. Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite. It can also alter the immune system, studiesshow that inadequate sleep is also linked to some serious health problems, such as heart disease, heart attacks, diabetes, and obesity. Sleep is necessary for good physical and mental health.

►Get a Flu shotGet the flu vaccine every year, it doesn't guarantee you won't get the flu but it reduces your chances by 60%.

If you're feeling exhausted and in need of a nap all day long it may be time to make some little

lifestyles changes. Here are 21 tips you can try that are proven to improve the way you look, feel and will ultimately help you towards being healthier.

Sources: www.fitnessmagazine.com; www.fitsugar.com; www.health.harvard.edu; www.healthline.com; www.webmd.com; www.mywomensday.com; www.greatist.com; www.naturalnews.com; www.buzzfeed.com; www.menshealth.com

By: CAITLIN HESS

LITTLE LIFESTYLE CHANGESTHAT WILL HELP YOU BE HEALTHIER

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While scrolling through the internet, many ads of ‘fast weight loss,’ and ‘drop 10

pounds in 2 weeks’ frequently pop up on the screen. Have you ever clicked one? Out of simple curiosity while I was scrolling through Facebook I clicked on the one that claimed I would lose 57 pounds in 3 weeks with their 2 step body cleanse. It took me to a web page that bragged about success stories of Kim Kardashian, Britney Spears andJennifer Aniston. While all of these women look great in the limelight, I had trouble accepting that it could be due to this product the site was trying to push at me by blocking my cursor with every movement. What was this ‘two step body cleanse’ that kept bombarding my desk top with a ‘free 60 day trial?’ The pill bottles that kept flashing at all possible angles of my screen were called Pure Garcinia Select and the Total Body Fresh. The site claimed that by taking both of these I could lose a tremendous amount of weight without even stepping foot into a gym. But what is Garcinia and why is the body reacting that way? After some research, I found that Garcinia is a small green pumpkin looking plant and its rind is used for making medicine. When taking Garcinia the body experiences severe diarrhea. Unfortunately this isn’t a side effect; this is what it is supposed to do to the body. A lot of the side effects for this drug are still unknown because it has only been around for a few years. What doctors do know it’s that this can cause serious headaches, dehydration, and nausea. Women who are pregnant and breast feeding should not take it. Next I looked at Total Body Fresh, this product had some ingredients I recognized. Starting with Acai Berry, Rhubarb Root, Licorice Root and Ginger; the products that were unfamiliar to me were Senna Leaf Extract and Cascara

Sagrada. I researched these products and found that Senna is a non-prescription laxative that is usually given to patients before a colonoscopy. The U.S. National Library of Medicine says, “Don't use Senna for more than two weeks. Longer use can cause the bowels to stop functioning normally and might cause dependence on laxatives. Long-term use can also change the amount or balance of some chemicals in the blood (electrolytes) that can cause heart function disorders, muscle weakness, liver damage, and other harmful effects.” Next I looked into Cascara Sagrada, which is bark that has been taken from tree that is found in Europe, Asia and Northern America. Healthline Network claims that, “Cascara Sagrada is widely accepted as a mild and effective treatment for chronic constipation.” Looking at these two drugs all I see is that you’re supposed to empty your bowels of everything that even tries to settle there. Putting laxatives in your body on a regular basis without a doctors consent can seriously affect the health of your body. Laxatives attack the stomach lining and can cause nausea, vomiting and cramps. Taking frequent laxatives can cause rectal bleeding and damage to intestinal functions. Finally by taking laxatives for an extended period of time, your body will become dehydrated, this can cause dizziness and in most cases, fainting. I suggest you don’t try the latest weight loss pills. Here at HAC we will always be here for you. Can’t wait to see you in class or on a treadmill soon!

By: Lisa Luck

Sources: http://www.beautimate.com/bodyfat.php; http://www.webmd.com/vitamins-supplements/ingredientmono-818-GARCINIA.aspx?activeIngredientId=818&activeIngredientName=GARCINIA ;http://www.nlm.nih.gov/medlineplus/druginfo/natural/652.html; http://www.healthline.com/natstandardcontent/cascara-sagrada; http://www.fitday.com/fitness-articles/fitness/weight-loss/taking-laxatives-to-lose-weight-9-possible-consequences.html#b

FAT Burn

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I purchased the MYZONE belt and watch this past September. I just had my fourth child in April and I was trying to get

those last ten pounds off that I shouldn't have put on while I was pregnant. I wanted to push myself harder at the gym and MYZONE really helped me do that. I lost 6 lbs the first two weeks I had the belt on.

During my workouts, I was able to look at my watch and really see how hard I was working. I was really surprised when I took my usual spinning class and I was no where near the red zone. MYZONE was an eye opener to me that I could work so much harder than I had been. I also enjoyed the challenge among my peers with MYZONE. This was great motivation for me not miss a workout or even workout longer to get more MEPs.

So after doing a couple of spinning classes the instructor Bridget kept pointing out to me that my heart rate was over 200 and going up as high as 215, and something was not right. I kept explaining to her I felt perfectly fine and that I

don't know what my heart rate was reading so high. We just thought something was wrong with my belt. That is when Maria Argiroudis got involved and switched my belt out a couple times. After about two weeks of using different MYZONE belts and trouble shooting, my heart rate was still going over 200 when I would run and do high intensity cardio. I was recovering so quickly and able to talk with my heart rate so high, so I have to say I probably would have left it at that if it were not for Bridget, Maria, and Kevin Braley telling me over and over again that something was not right. That there is no reason for my heart rate to be so high when I am working out.

I took their advice and went to my family doctor and told him what was going on. He agreed that the max my heart should be at for my age is 186, and when I reach that, I should feel sick. So for me to be able to get my heart up to 215 was not good. He sent me to a cardiologist to see what was going on.

After having blood work, EKG, ECHO, and stress test done, I found out I have Wolfe, Parkinson, White syndrome. I have an extra electrical pathway on my heart that is causing my heart rate to go over 200 when I workout. The cardiologist sent me to an electrophysiologist which is a doctor that specializes in what I have.

I just finished wearing a heart monitor for two weeks, and will be meeting with the doctor to go over my results. I will either have

to get surgery or go on medicine. My husband and I had all four of our children tested, and they are thankfully all fine. I am so thankful for the trainers at HAC for pointing out how high my heart rate was going when I was using MYZONE and making such a big deal about it. Thankfully this was all discovered before anything major happened to my heart. I would never have known I had a heart condition if I hadn't invested in the MYZONE product at Hockessin Athletic Club.

MYZONE saved my heart. I know it sounds

crazy but it is true. My name is Renee Baffone and here is

my MYZONE story.

MYZONE

18

competing with themselves.

When comparing one workout session to another in calories, you’re measuring just how many calories you were able to burn. When comparing based on MEPs, you’re not only looking to see how many MEPs you earned as a guideline, but also comparing how long you were able to work out in your targeted zones. That’s a measurement of how effective your workout was and how good you are at working out in a set amount of time.

Within your MYZONE account, you can set challenges for yourself, as well as invite others to compete against you or with you, or you can join a club wide challenge. You could

MYZONESustained self motivation is the

key determinant to achieving nearly anything in life, and

exercise results are no different. Motivation, studies show, is driven by feedback. Feedback that delivers instant recognition, feedback that provides a sense of achievement, and feedback that provides a sense of progress over time. Imagine going through school with no report card, or martial arts with no belt grading system, or a football game with no scoreboards. How do you measure success without a metric? You can’t.

So, how is MYZONE different than say, a Polar belt or other calorie monitoring system? Well, MYZONE doesn’t just measure calories. It measures effort. Meaning that it measures how hard you’re working when you’re working out. To get the most out of a workout, your heart rate should fall into a targeted range between your resting heart rate and your maximum heart rate.

There are a few ways to measure targeted heart rate, but the easiest and most basic is to subtract your age from 220. While not one hundred percent accurate, it gives you an idea of what your max heart rate is, and your targeted workout range should be 80-90% of that number.

Studies show that the longer you work in that heart rate zone, the more effective your heart rate is. Now, MYZONE doesn’t subtract your age from 220 to get your heart rate, it

actually calculates your actual max heart rate by taking your

heart rate during exercise. The more you use your MYZONE, the more accurate your zoning charts become, and ultimately, the more effective your workouts become.

MYZONE also provides a system that allows you to compete with yourself or with others that have MYZONE within Hockessin Athletic Club. In addition to measuring how many calories you’ve burned, MYZONE also provides you with MYZONE Effort Points (MEPs). What this means is that MYZONE takes how long you spend in each of your five heart rate zones, and converts that to a point score. What’s cool about this, is that it levels the playing field for people competing against others, and changes the way users think about

improves quality of life by providing an accurate monitoring system to encourage effort during physical activity.

►The MYZONE Console is used to house the MYZONE software, and act as the hub of the entire system.

►The MYZONE Watch Is a coded waterproof watch with heart rate, MEPs, stop watch, a countdown timer and an Interval trainer rolled all into one watch.

19

try a personal exercise goal for the year, or even invite your friends to hit a team MEPs goal each month that is rewarded with happy hour when the goal is met. So, is MYZONE for you? Well, that’s something only you can decide. In

fitness facilities around the country, MYZONE has proven to not only increase the effectiveness of users’ workouts, but also the frequency, leading to many healthier hearts and bodies.

►MYZONE QUICK FACTS • Monitors Heart Rate • Measures calories & effort • Provides a social aspect • Create challenges with friends and yourself • Keeps Fitness Fun

GET IN YOUR ZONE

Monitor you heart rate and challenge your friends

based on effort not fitness

►MYZONE Physical Activity BeltThe MYZONE Physical Activity Belt is worn during all concerted physical activity and has a unique memory chip which allows up to approximately 16 hrs. of activity to be stored whilst exercising away from the MYZONE centre. Data is automatically and wirelessly uploaded when in range of a MYZONE Console.

For more information on MYZONE, please contact

Fitness Director, Maria Argiroudis, at

302-239-6688 x 121 or margiroudis@hachealthclub.com

Men’s Health Magazine published an article in May 2013 about the benefits of including social aspects within workouts, with one of their experts even stating that, “Social networks that focus on fitness can link you up with a community of people who share your goals. It’s like taking the perfect training partner and multiplying him by a thousand.” www.menshealth.com

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When Janice Smith signed up for a new aquatic small group course back in October of 2010, she could have never imagined that 3 years later she’d be 43 pounds lighter, many dress sizes smaller, and still enjoying the class just as much as the day she started - if not more. Janice is not alone; fellow classmates Joyce Hastings, Joan Best and Mary Beth Tash have also lost a significant amount of weight and built strength in muscles, (as they put it), they didn’t even know they had, and best of all, they have forged friendships that have kept them coming back every Tuesday and Thursday for 3 years. The class is designed to allow participants to push themselves to their maximum, while having fun and keeping it fresh.

Often times, exercises involve rubber duckies, water guns, balls, floating animals or good old fashion round of monkey in the middle. A newer member of the group, Mary Rose Oliet found the fun, competitive nature of the class made her work harder and push herself farther. The

group often finds they are having so much fun that they don’t

realize how hard they are working until class is over.

My life improved the moment I joined Mandy's class, physically, mentally, and most of all, emotionally. Although my stamina, strength and balance have increased remarkably, my sense of well being and fun out of life have made the most strides. Mandy has used games and other interesting activities to entice me to push myself beyond what I thought possible. These games have encouraged team building and a sense of camaraderie among the class that has carried over to sharing lunches and other outside pursuits. She has fostered competition through these games to bring out our inner child, making some of our classes look and sound like a preschool stampede. Although I have on occasion whined about working too hard, I wouldn't miss a class. I would definitely miss out on too much fun. - Mary Beth T.

I recently retired and could not have asked for a better way to spend some of my time. My overall strength

has increased to the point where I have not fallen in over a year, I can now walk longer distances and am actually rethinking whether I "need" the recommended knee replacements, after all. Additionally, some of the cognitive deficits, that resulted from a mild brain trauma a few years back, have improved markedly.

This is not the kind of class where there's an "in" crowd. As a newcomer,

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I was welcomed, encouraged to improve, but never made to feel as if I didn't belong. The gals are empathetic, caring and sincere and most of all fun to be with.

If this class was a blue ribbon pie, the secret ingredient would be, Mandy, the Personal Trainer. She makes it fun, challenging, fun, exciting, and did I mention fun? An hour goes by so quickly, you don't even realize you've had an incredible workout.

I enjoy the class so much that only a flat tire would keep me from showing up, albeit sometimes late!!!!!- Mary Rose

When I began the aqua small group exercise class in October 2011, I had no idea that 2 years later I would still be going 2 times a week.

The class has been so much fun, you don't know you are exercising. Mandy, our teacher, is very creative about thinking up new ways to keep us motivated and moving.I was recuperating from hip replacement and this class helped me tremendously with regaining my balance and flexibility. I have never learned to swim--so I bought awet vest so I would feel comfortable in the deep end of the pool. In addition to the physical benefits the social benefits have been a big plus in my life.

There are still 5 of the original members of the class, we refer to ourselves as the "Fab Five." After we finish exercising we head to the cafe for lunch. The camaraderie of the group is great in the pool or out. As a senior citizen I can't think of anything I would rather do with my time.- Joyce H.

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Many times people see food as means of indulgence. Some

even see food as a means of an emotional outlet. Some just eat for a sake of……….eating! However, when it comes to embracing a change of lifestyle, new habits need to form. Changing habits need to reflect the lifestyle that is sought out and intended, and one of the biggest changes is to change the way that you eat.

For those that are embracing change into the new year to achieve a better sense of well being, or even for those that want to just embrace a better sense of living within the lifestyle that they worked so hard to create, what you eat plays a huge factor in that progress becoming a reality. Keep this in mind: If you spend even 7 hours collectively in the gym during a week that consists of 168 hours, and factor in sleep of 7 hours a day… that’s still 112 hours that you are surrounded by food. So the choices that one must make for the sake of making sure that you are eating for the intended goal is a must. So the way one looks at food must change a bit. Not so much what you are eating…. But why are you eating it?

As we embrace and engage the lifestyle of fitness, we have to start looking at our food and drink and asking: why am I about to eat this? What purpose will this serve my body for what I am trying to achieve? Now please don’t

get it twisted, I am not saying that you shouldn’t have your indulgence treat every now and again. In fact, you should! Being fit isn’t a mundane sentence of blandness nor a taste bud death sentence. You should be able to enjoy what you want from time to time, within moderation of course. Plus it’s all about balance, so unless you are competing for something that requires even more strict eating guidelines… having that treat (cheat meal/day as it’s commonly known) is actually a beneficial thing! But when it comes down to the main aspects of eating with control for the goals you have in mind for your body, you need to consider some things when you ask why and what will this serve? And to do that you must understand what it means to look at your food differently.

Look at your foods not only as means to sustain, but for the purpose of the healthy body. You will do that once you think about what each aspect of foods serve. In other words, the macro nutrients (proteins, carbs, fats) that your caloric intake will consist of has to count for the goal intended. Proteins help the body build and repair lean muscle, which is needed when you are talking about wanting a lean body (Yes ladies, this includes you). You need lean muscle to help show off what’s underneath whatever fat layer for a body that’s toned and sculpted. Carbs are the natural energy source of the

body, but this is where you have to be a little careful, because carbs are available in abundance and mass quantity. So you have to be mindful as to the carb that you are putting into your body and why….and in most cases, how much! Focus on veggies (the greener the better), fruits (natures natural candy) and complex carbs that will take the body longer to process and break down. Essential fats (notice I said essential) definitely has its share of importance in body function ranging from regulating cholesterol, to anti-inflammatory qualities, to proper thyroid activity. The list goes on and on actually.

But with all of that being said, it’s about knowing what your body needs and adjusting to such, because too much of any source is actually a bad thing, because your body will store it…. Which basically means it gets stored as fat. Please remember to enjoy life, enjoy fitness, and especially enjoy food. Just keep in mind to eat for your lifestyle…. And to always remember quality over quantity.

EAT for the purpose of your GOALS By: DAMON MARABLE

By Damon Marable

Quite often when I look onto the fitness floor, I see people do the exact same thing that they did the previous day…or week. It’s like falling into a habitual rut. And more times than not, be it on the fitness floor or even in a fitness class, the form isn’t as precise as it could be…. And that is one of the elements that is actually holding people back. Most people only do what they see, and that is somewhat of a good/bad thing. Why? Because most people when they are working out, are NOT thinking about what they are doing. It’s also the reason why machines are so popular… because you don’t have to think about what you are doing. But then again, most people aren’t taught how to… and that’s the mistake.

To get the most out of a move, you have to consciously feel what you are

doing until it becomes second nature. Once that happens, you will do so without even having to concentrate for it to happen. Your body will instinctively be able to do so. But to get to that point you have to know what to feel for, by being in tune with your body. That, however, is based on the muscles used to execute a move from start to finish. The movement pattern for whatever move that is being performed must be as precise as possible between range of motion, as well as muscular position and involvement. Basically, your form and function of the move must be on point. No jerking or relying on momentum, but to actually feel the muscles being used the way that they are supposed to for proper movement pattern completion. Which will also lead to proper development. And to do such will greatly reduce your chance of injury and greatly increase your chance of development for the physique that you

want or the fitness strength/endurance performance that you may require.

Think of it like this if you will. When you are doing a move properly, it starts within the base of your body and it’s limbs…. It actually starts with your mind which goes through your central nervous system. You know… the system that tells each and every fiber what to do faster than the blink of an eye. Bones provide support, but muscles move them (which hopefully is being done properly). So you rely on your stabilizers which provide the stability while the strength aspect occurs which helps proceed through the move pattern with the best control possible. Anyone can power through a move, which will probably be sloppy at best. But to control a move with as much precision as possible is quite a different feel… one that will help keep you in good shape for quite a long time.

Ivy League. Any League.

From Harvard to Duke, from UCLA to NYU, Sanford opens doors to the colleges that are the ideal fit for each student. By pursuing their own individual paths of excellence, Sanford students end up in amazing places. In fact, our class of 2013 graduates were admitted to 140 colleges and universities!

For more information about Sanford’s college acceptances, visit www.sanfordschool.org/college_list.

We go there.

Mind Over Matter

Submitted by HAC Member, Susanne Gladle

My husband and I were new to Delaware, so we joined the HAC for social and fitness reasons. I was sporting some major overuse injuries and had been sidelined from distance running by my orthopedist. Although I was in denial at the time, I had picked up some extra weight since my training had really tapered off. The HAC matched me up with Dina Moore which, aside from my wedding and the birth of my kids, was probably one of the BEST things that ever happened to me!

Dina promptly got me into a really healthy workout regiment, working around my injuries and helping me to happily replace running with weight and interval training. After six months, I was stronger than I have ever been in my life and I was excited to go to the gym and conquer every new challenge Dina could throw at me. The great thing about personal trainers is that once you lose some weight, they just throw a Bulgarian weight bag on your back and tell you to climb some stairs (5 times)! I could tell Dina knew what she was doing because I kept getting more and more toned, and the weight kept dropping. My body adjusted to this new workout regiment, so Dina suggested I join a women’s POWER class which centered on a slower and slightly more difficult circuit to build lean muscle and drop those extra pounds. With Dina’s prompting and much encouragement from my HAC buddies (especially Nicole and Erica), I gave up the chips and crackers and watched the last few pounds melt away!

Funny thing, when your butt gets smaller, your trainer can just kick it harder! But it’s all good, cause now I can do push-ups, pull-ups, the kettlebell snatch test, 150 burpees (plus an extra 40 on Tripp’s birthday!), and even 5 minutes on the dreaded Jacob’s ladder! Thanks to Dina, (plus Josh, Damon, Kyle, Ron, Gretchen and Amy), I have never been more satisfied with my fitness level! So what happened to all that extra weight I was carrying around? I leave it in the weight rack when I leave the gym. AWESOME!

member spotlight:

Suzie Lost

19 Inches and

17 Pounds!

"Funny thing, when your butt gets smaller, your trainer can just kick it harder!"

30

Submitted by HAC Member, Mark Doherty

The journey to a remarkable improvement in my overall health began by addressing a growing problem of pain and discomfort in my knees following aerobic workouts. At first I wanted to attribute my post workout pain to age. Should I just take a pain reliever and “call it even?” Not quite ready to give in to this option, I consulted with a personal trainer at HAC. Twelve months since that initial consultation, the program of workouts designed for me not only resolved the knee pain, but also resulted in a transformation of body strength, agility, energy and posture.

During the consultation, JoJo and I discussed my perceived knee issue, and she recommended some simple exercises to better understand possible sources of the pain. In the weeks that followed, my training continued with a focus to take strain from the knees by strengthening glutes, hamstrings, calf, and inner and outer hip muscles. While working to strengthen the leg muscles, a second focus was added to strengthen my core, enabling it to control increased upper body stability which also relieved strain on the hips and knees.

As the training for increased strength, stability and agility of the legs and core was progressing, JoJo introduced exercises to correct my upper body posture; exercises which were also incorporated in my entire workout program. A final chapter in my training was the development of exercises to further increase overall body strength, stability, agility and posture. Together JoJo and I worked through every type of resistance and aerobic exercise, changing my approach to lifting with proper alignment and full range of motion versus the weight selected. During our final month of work, JoJo gave me the knowledge, encouragement and confidence to continue training on my own—and that’s exactly what I did. When JoJo saw me six months later she was impressed and pleased by my physical transformation.

Looking back at my workout history, I recognize how easily I could have covered over my aches and pains with medication and excuses about my age. Instead, with the expert, holistic guidance of a professional trainer and a year consistent focused exercise, I have achieved a remarkable physical transformation and improved general health.

Half & Full Day Programs | Infant-Kindergarten

Enrichments in: Chinese, Spanish, Music, Art, Gym,

Technology, Library & Gardening

Call 302-239-2917 for a tour.

www.caccmont.org | caccmont@yahoo.com1313 Little Baltimore Road, Hockessin, DE 19707 66

Half & Full Day Programs | Infant-Kindergarten

Enrichments in: Chinese, Spanish, Music, Art, Gym,

Technology, Library & Gardening

Call 302-239-2917 for a tour.

www.caccmont.org | caccmont@yahoo.com1313 Little Baltimore Road, Hockessin, DE 19707 66

member spotlight:

P. (610) 274-2270E. Kristin@wistardesigns.com

www.WistarDesigns.com

Learn how to make simple yet powerful changes to your home that can enhance your life.

By: BETTINITA HARRIS HAC Personal TrainerOne of the best tools to help consumers balance their diet is the Nutrition Facts Label found on most packaged foods and beverages. But if people do not understand the labels, they are of little benefit.

Since the 1992 establishment of the Nutrition Labeling and Education Act, these labels have informed consumers about a food’s nutrient content, such as the amount of fat, sodium and sugar in the product.

For those on a special diet due to high blood pressure or high cholesterol, the labels make it easier to choose healthy foods. The labels also allow consumers to compare the nutritional value of similar food items to make informed purchasing decisions.

Making better food choices is a key element in the quest for fitness as Americans continue their decades-long battle of the bulge.Even though 2012 statistics from the

Centers for Disease Control and Prevention show that

obesity among U.S. adults has leveled off, obesity remains a leading public health problem.

Nutrition labels provide the frame-work for a healthy diet by informing consumers about recommended serving size and servings per container; calories and calories from fat; total fat; total carbohydrates; Vitamins A and C, calcium and iron; and a footnote that explains the amount of nutrients that shouldbe consumed daily in a 2,000- or2,500-calorie diet, the benchmarks the U.S. Food and Drug Administrationuses for the range of average values found in dietary intake surveys.

The label includes recommendations for six nutrients: total fat, saturated fat, cholesterol, sodium, total carbohydrate and dietary fiber.

Label Breakdown:1. Serving size, servings per container: The first item listed on the label is the serving size and the number of servings in the package. Depending on the food, servingsize is measured in various ways, such as slices, pieces or cups. The equivalent serving size in metric units is listed in parentheses. The serving size information makes it easier to compare similar food items from different brand manufacturers. It is important to note that nutritional information on labels is based on one serving size.

2. Calories and calories from fat: This portion states the number of calories and the number of calories from fat in one serving. For example, consider a box of crackers. The calorie count from one serving size of five crackers is 150, with 75 calories

coming from fat. If two servings (10 crackers) are eaten, the calorie count would double, as would the nutrient numbers: 300 calories, 150 calories from fat. Knowing calorie consumption is important for people trying to lose, gain or maintain weight.

3. Nutrients: Total fat, saturated fat and trans fat, cholesterol and sodium. People whose diets are high in fat, cholesterol and sodium face an increased risk of heart disease and high blood pressure. By using the information on food labels, consumers can limit their intake of these nutrients and choose foods low in sodium and replace

Nutrition FactsServing Size 3 Tablespoons (18g)Servings Per Container About 21

Amount Per Serving

Calories 70 Calories from Fat 15

Total Fat 1.5g 2%

Saturated Fat 0g 0%

Trans Fat 0.5g

Cholesterol 0mg 0%

Sodium 140mg 6%

Total Carbohydrate 13g 4%

Dietary Fiber 1g 4%

Sugars 3g

Protein 1g

Vitamin A 0% • Vitamin C 0%

Calcium 0% • Iron 4%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500 Total Fat Less than 65g

Sat. Fat Less than 50gCholesterol Less than 300mgSodium Less than 2,400mgTotal Carbohydrate 300g

Dietary Fiber 25g

80g 25g 300mg 2,400mg 375mg 30g

Ingredients: Enriched flour (wheat flour, niacin, reduced iron, thiamin mononitrate (vitamin B1),riboflavin (vitamin B2), folic acid), high fructose corn syrup, whole wheat (graham) flour, partiallyhydrogenated soybean and/or cottonseed oil, baking soda, salt, whey, honey, soy, lecithin.

CONTAINS WHEAT, MILK, AND SOY INGREDIENTS, MAY CONTAIN

TRACES OF PEANUTS.

Start Here

Check the total calories

per serving

Limit these

nutrients

Get enough of these

nutrients

Quick Guide to % Daily

Value:5% or

less is low

20% or more

is high

%Daily Value

How To: Read a Label

31

unhealthy fats with the types of fats (monounsaturated and polyunsaturated) found in fish and nuts.

4. Total carbohydrates: Dietary fiber and sugars are the two types of carbohydrates listed on the label.Diets high in fiber (fruits, vegetables, beans and whole grains) promote healthy bowel function and can reduce the risk of heart disease.

The label listing for sugars does not contain a recommended Percent Daily Value figure, but people trying to lose weight or following specialized diets should limit foods with added sugars. The label information on sugars enables

consumers to compare similar food items and choose based on their needs.

5. Nutrients: Vitamin A and C, calcium and iron. Including sufficient amounts of these nutrients promotes good health and reduces the risk of some chronic diseases. For example, getting enough calcium and Vitamin D (in addition to regular exercise) can help prevent osteoporosis, a disease of the bones in older adults (especially women) in which bones become porous and more prone to fracture. 6. Percent Daily Value (defined in label footnote): This section of the label is a general guideline to help consumers

evaluate nutrients in one serving of a food item based on the nutrients’ contribution to the overall daily diet suggestions. The Percent Daily Value shows whether a food is high or low in a particular nutrient: 5 percent or less is considered low, 20 percent or more is considered high. The Percent Daily Value figures are based on a 2,000-calorie diet. This portion of the label does not change because this is dietary advice for all consumers.

For example, consider the label from a package of graham cracker crumbs. It lists Sodium content as 140 mg. The Percent Daily Value is 6 percent. This means that one serving of graham cracker crumbs provides 6 percent of the sodium a person should consume in one day. Furthermore, the label footnote shows that a 2,000-calorie diet should include less than 2,400 mg of sodium; 140 mg is 6 percent of 2,400 mg.

7. Ingredients: The bottom section ofthe label is the listing of each ingredient in the food item, with the ingredient weighing the most listed first and followed by others in descending predominance. Manufacturers must use the common name for ingredients unless a regulation calls for a different term.

The Food Allergen Labeling and Consumer Protection Act of 2004 added to food labels a listing of ingredients from one of eight foods or food groups classified as a “major food allergen”: milk, egg, fish, Crustacean shellfish, tree nuts, wheat, peanuts and soybeans.

In summary, the Nutrition Facts Label has become a key component of following a healthy lifestyle by enabling consumers to make educated decisions about food choices. While the labels have become such a customary part of food packaging that they are easy to overlook, spending a few minutes reading the label and comparing similar food items to make the best decision based on an individual’s needs is well worth the time. 32

By Lisa Luck

The simple definition of a vegetarian is a person who doesn’t eat any meat, seafood or poultry. There are three subdivisions of vegetarians, the first one is called Lacto-ovo vegetarian, and they eat milk products and eggs besides vegetables. Another division is called Lacto vegetarians; this group eats milk products but no eggs or other sources of meat. The final division is vegans; this group is the ultimate vegetarian. Vegans don’t eat any food that comes from an animal in anyway; this includes milk products, eggs, honey, and gelatin.

THE HEALTH BENEFITS FOR VEGETARIANISM VS. VEGANISMA vegetarian diet has more health benefits due to its higher dietary fiber, vitamins, less unsaturated fat and cholesterol. Though vegans tend to be thinner, vegans have a lower blood pressure and cholesterol level. Unfortunately a vegan diet can fall short of many nutrients that the body needs. Unless vegans eat foods that are enriched with certain vitamins, fatty acids, iron and zinc, they will need to take supplements to make sure their body has the required amount it its system. In general vegetarians and vegans have a reduced risk of cardiovascular disease, obesity, type 2 diabetes, and some cancers.

WHY WOULD YOU CHOOSE TO BE A VEGETARIAN OR VEGAN?A few reasons people go towards a vegetarian diet are because it’s healthier, the ones who participate feel they are doing better for the animals, some religions forbid meat, it’s more cost effective, and sometimes it’s a medical reason. For many vegetarians and vegans, they feel that they are taking better care of the earth’s natural resources and protecting the animals. Meat is fairly expensive at the grocery store. Some people turn to a vegetarian lifestyle to save more money. Another reason some people can become vegetarian is that they are allergic to meat and this is the only option they have.

Becoming a vegetarian, of any division, can be a challenge. If you choose to be vegetarian or vegan, make sure to consult with your doctor to make sure it is the best option for you. Vegans need to be extra careful of their diet because they can have difficulty with not getting enough nutrients. As

long as your body is getting the right amount of nutrition, choose which ever might be the best for you!

this vs that VEGANISM AND VEGETARIANISM

CAPRESE EGGPLANT ROLLUPSMakes 8 Roll-Ups

LACTO-VEGETARIAN VERSION

ingredients:Eggplant sliced lengthwise into 8 ¼ slices

8 fresh basil sprigs8 thick half slices of tomato

32 thin lengthwise slices of red bell pepper2 cloves of garlic

4 Tbs of extra virgin olive oil4 slices of fresh mozzarella, halved

directions

1. Preheat oven to 350°2. Press garlic and mix with 4 Tbs olive oil and place 1 Tbs of olive oil in a large frying pan over medium high heat.3. Add 2 eggplant slices, 2 at a time, and cook until tender, browning on both sides. About 4 minutes per side. 4. Repeat with garlic oil and eggplant until all 8 slices are tender.5. Grease a baking sheet with cooking spray and line with eggplant slices. Place 4 slices of red bell pepper and 1/2 slice of mozzarella in each slice of eggplant rollup. 6. Bake rollups for 20 minutes.7. Allow to cool for 2-3 minutes.8. With a toothpick, pin one half slice of tomato and one basil sprig to the top of each eggplant rollup.

TO MAKE THIS DISH VEGAN:Do not include mozzarella.

NUTRITION PER ROLLUP (With Cheese): Calories, 188; Carbs, 4g; Fat, 12g; Protein, 5g; Sodium, 87mg; Sugar, 3g (Without Cheese): Calories, 118; Carbs, 4g; Fat, 7g; Protein, 0g; Sodium, 2mg; Sugar, 3g

33

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William Newell, MD

member spotlight:

Submitted by HAC Member, Nancy Hanna

On October 4, 2013, HAC Member Nancy Hanna walked away a champion. She competed in six events in the 2013 Delaware Senior Olympics, and took home all six of those gold medals for the 70-75 year old age group!

Nancy competed in the:

100 Yard Freestyle50 Yard Freestyle100 Yard Backstroke50 Yard Backstroke100 Yard Individual Medley50 Yard Butterfly

An avid exerciser and HAC social butterfly, Nancy trained in the HAC pools over the summer to prepare for the events, and followed her sessions in the pool or HAC's Senior Strength with coffee with "the girls," as she calls it.

HOCKESSIN ATHLETIC CLUB

Develop your swimming technique

thru a six week session focused on the

mechanics of Freestyle and Backstroke.

As a prerequisite, participants must be

comfortable in the water and able to get

(move/swim in some fashion) themselves

from one end of the pool to the other.

Adult Group Lessons

Now Available!

302-239-6688 ext. 149 www.hachealthclub.comOpen to members and non-members.

HOCKESSIN ATHLETIC CLUB

Rentals & EventsOur private rentals can be held during or after our regular business hours. HAC offers several areas of the club that suit a variety of needs and events.

Our Aquatics Complex is 17,000 square feet in size and has been used for Bar/Bat Mitzvahs, Sweet Sixteens, wedding rehearsal dinners, wedding receptions, and more!

We also have several studio and activity rooms that are spacious and bright. Let your imagination run wild as you plan decor that will compliment your event theme.

"I wanted to thank you guys for your assistance in making my girls day absolutely perfect. And in case you all didn’t know, Laurie and Caitlin are absolutely wonderful :). I love them. Thank you so much for catering to our every need Saturday. It would not have been the same without your positive energy and loving spirit. Laurie, please pass my gratitude along to Caitlin. I look forward to coming again."

- Nicole

BAR & BAT MITZVAHS

OVERNIGHT SCOUTING EVENTS

CHURCH FUNCTIONS

REUNIONS

SEMINARS

CORPORATE EVENTS

BABY SHOWERS

YOUTH GROUP GATHERINGS

BRIDAL SHOWERS

SCHOOL FIELD TRIPS

ANNIVERSARY PARTIES

SWEET SIXTEENS

REHEARSAL DINNERS

SUMMER CAMP VISITS

SPORTS AWARD CEREMONIES

AFTER PROM CELEBRATIONS

GRADUATION PARTIES

END OF THE SCHOOL YEAR PARTIES

Event Ideas

Extremely disappointing facts about health foods

You may want to think twice next time you're shopping down the cereal isle. Many think granola is a healthy breakfast option but in fact this yummy breakfast cereal is one of the least healthy ways to start your day. Granola includes too many unnecessary additions tomake this a truly healthy option. “Most granolas have too much sugar and very little fiber. A healthy breakfast cereal should be the exact opposite,” says Keri Gans, RD, author of Small Change Diet. Eating a healthy breakfast is important because it helps the body consume more vitamins and minerals during the day, helps lower cholesterol and controls weight. With all the added sugars and dried fruits, granola can quickly accumulate many calories in a relatively small serving size. Just one cup of granola can easily top outat 600 calories.

Try this instead: Look for unsweetened or low fat granola to take advantage of its benefits without all those extra calories and unnecessary fats. Or choose oatmeal for breakfast. While both oatmeal and granola both use oats as their base, oat-meal is created from oat grains. This healthy breakfast option has a surprisingly high number of health benefits. According to the American Cancer Society, oatmeal includes insoluble fiber which helps eliminate toxins from the body. Oatmeal also has soluble fiber which may reduce LDL cholesterol levels, or bad cholesterol. Soluble fiber also slows down digestion, making you feel full longer. Finally, oats are an excellent source of vitaminE, selenium, zinc, magnesium, iron,and copper,www.webmd.com

Most people believe that sports drinks are the best alternative to replenish lost fluids and loss of electrolytes but that’s exactly not true. Many sports drinks are loaded with calories and contain as much as two-thirds the sugar of sodas. They also typically contain high-fructose corn syrup, artificial flavors and food coloring, none of which are a healthy substitute for water. Turn to the back of a bottle of Defense Vitamin water for example, the label reads 50 calories.

Actually, it doesn’t. It contains 125 calories, as the nutritional info given is for 1 serving, and there are 2.5 servings

in a bottle. That is approximately 33 grams of sugar in the form of crystalline fructose, that’s a total of 7 tsps of sugar per bottle. That's more calories and sugar than a 12 ounce serving of Coke (12 oz of coke equates 110 calories and 30 grams of sugar). The average bottle of Vitamin Water contains more sugar than a standard can of Coke. Now, Coke contains high fructose corn syrup and is not fortified, but nutritionally, you're still getting sugar and calories from both drinks. Research suggests that ingesting added sugar from sweetened beverages increases the risk of developing heart disease and diabetes. In fact, The American Heart Association recommends we get no more than 6.5 tsps of added sugar daily. But most of us way outpace that. Consuming 2 bottles of Vitamin Water a day adds up to 14 tsps of added sugar daily, over double the amount of the recommended daily intake, which adds up to 250 empty calories every day. www.realsimple.com

Try this instead: In restaurants, ask for unsweetened beverages, like ice tea, and if you're craving a sweater taste, add in a zero-caloriesweetener such as Splenda. Look for sugar-free versions of VitaminWater and lemonade (like CrystalLight), and Gatorade’s G2 reduced-sugar drink. At home, make your own flavored water, adding in sliced cucumbers, oranges, berries, lemons, or limes. Or try squeezing lemon or lime in pure or sparkling water. Try these alternatives and you've got a drink that hydrates, tastes great, and isn't full of added sugar or artificial flavors.

Yes, frozen dinners are convenient and cheap, but they are not as healthy as you may think.Frozen diet foods are not as nutritious asmeals you prepare yourself due to their often high preservatives and sodium content. Many frozen meals contain between 700-1800 mg of sodium. With the daily-recommended maximum of 2300 mg of sodium, it makes it hard to stay under the maximum. This also puts people with high blood pressure at further risk. It makes it hard to believe because many frozen diet meals are less than 300 calories. But without any other calories to supplement them, 3 frozen meals a day will not provide enough calories for most people. The danger of under eating exists. Under

eating causes your body's metabolism to slow down, making it harder to lose weight. It is also disadvantageous for those with active lifestyles. Finally, many frozen meals do not provide enough fruits and vegetables to meet your daily nutritional requirements. Eating just frozen diet meals with no additional fruit and vegetables can lead to vitamin deficiency. www.fitday.com

Try this instead: Frozen meals come in 2 types: light meals with less than 300 calories and 8 g of fat, and regular meals with 360 to 400 calories and up to 25 g of fat. Whenever possible, go for light meals. Also, find meals with lots of vegetables. Not only do these meals have fewer calories, they also have higher amounts of vitamins and fiber. When eating a frozen meal, serve it with a salad or a side of fruits or vegetables or even a whole wheat roll. Not only will you be more full after a meal and less prone to snacking, but you will also better be able to reach all of your nutritional requirements.www.abc.go.comWhen purchasing a frozen meal, Look for these numbers:•250 to 300 calories•Less than 4 g of fat•Less then 800 mg of sodium•At least 1 cup of vegetables•½ -1 cup of brown rice or whole wheat pasta•¾ cup of beans or lean meat, fish or chicken

Reduced-fat peanut butter spreads can be as little as 60 percent peanut. So where's the other 40%? A jar of reduced-fat peanut butter does come with a fraction less fat than the full-fat variety, but what the food companies don’t tell you is that they’ve replaced that healthy fat with maltodextrin, a carbohydrate used asa filler in many processed foods. Nutritionallythey've voided ingredients like corn syrup solids, sugar, and unhealthy oils make up the difference. However this means you’re trading the healthy fat from peanuts for empty carbohydrates, double the sugar, and a savings of as little as 10 calories per serving.

Try this instead: Buy the real stuff. Pick a full-fat option labeled "natural," or look for a layer of oil at the top of thejar. Check out the ingredients,too, there should be no fillers, or added sugars. The label should also list only two or three items, with peanuts being the first. www.webmd.com

4Granola 1

Vitamin Drinks, and Sweetened Beverages2

Frozen Diet Entrées3

Reduced-fat Peanut Butter4

By: Caitlin Hess

37

HAC Camp is dedicated to providing a safe and healthy environment that involves fun, excitement, and success. Our Camp Counselors will strive to provide the best summer experience at the best value! Each camp day is packed with instructional sports programs, or exploration of the world around us. HAC features state-of-the-art swimming pools, incredible crafts and specialties, awesome special events and the crazy maze. HAC camp offers the perfect combination of outstanding programs, great facilities and our experienced and enthusiastic staff to help campers learn new skills, increase self-esteem, and make friends in a safe and caring environment. Campers, ages 3-12, gain a sense of involvement and belonging within the HAC community and create friendships that last a lifetime. Our camps follow a 10:1 staff ratio.

GOALSOur goal is to provide your child with an exciting and safe summer filled with adventure. In all HAC programs, we seek to improve personal and social relationships help individuals to grow personally, and appreciate diversity, while having fun!

VISIT WWW.HACHEALTHCLUB.COM FOR A COMPLETE GUIDE TO HAC SUMMER CAMP 2014!

302-239-6688 X 155 | KIDSPROGRAMS@HACHEALTHCLUB.COM

Jane Iredale Forever“Makeup Makeover”

Are you tired of the same old makeup you’ve been

using for years? Do you need a new look to go with your

New Years resolution?

Nouveau Medispa Aestheticians specialize in color matching. Ask your esthetician for your best

day-to-night looks using our most loves makeup line:

Jane Iredale.

Jane Iredale is the skin care makeup. It will never clog your pores and the colors are customized for all skin

types.

It’s not only the time of year to change up your

skin care routine. Chang-ing your makeup routine is

just as important. Call today and schedule for your free

makeup consultation.

Nouveau Medispa302-235-4961

Located on the lower level of Hockessin Athletic Club, next to the women’s locker

room.

It’s wonderful time of year to do something for yourself– you

deserve it! There are many treatments to choose from to renew, refresh, and revitalize not only the way you look, but also the way you feel. It’s time to shrug off the winter blues and step into a fresh look and feel. One of the most popular procedures this time of year is laser hair removal. In the summer we have all been tanning and creating color on our skin. Laser hair

Stay Stress FreeWhen is the last time you

treated yourself to a relaxing facial?

Nouveau Medispa’s Estheticians customize your facial to your specific needs.

Having a routine facial or microdermabrasion every four to six weeks help with skin turnover and can also

help with stress.

Enhance Your Natural Beauty

You know you are a star! Now it’s time to look like one with Permanent Cosmetics.

Can you imagine waking up everyday with your makeup

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face must!

Flirt Away!We would all love to have

long, flirty lashes. Well now you can with Latisse Lash

Enhancer.

Notice your lashes double in size in just three months.

Need lashes fast?Schedule a Lash Extension treatment to brighten your eyes and feel flirty and fun!

removal cannot be treated on tanned skin so take advantage of your non-tanned skin this winter! Swimsuit season will be here before you know it and who wants to continue with the inconvenience and discomfort of shaving? Nouveau Medispa’s hair removal treatments can provide smooth legs, underarms, and bikini lines for the warm weather to come! So what about your face? What are the best treatments for skin this season? If you

guessed lasers, you’re right! Nouveau Medispa’s top-of-the-line laser treatments target areas with loose skin, fine lines and wrinkles, as well as skin tone and texture. This is the best time of year to treat you skin to easy and effective laser treatments. Another great way to rejuvenate your skin this season is a chemical peel. Cleanse your skin of impurities and start the New Year off with glowing, gorgeous skin.

A New Year, A New You! Discover Beauty Inside & Out at Nouveau Medispa

Wow - a triathlete. To be called one of those, right? When goals are set and commitments are kept, you’d be surprised at what you can accomplish with a little guidance and know-how.

So, what is a Triathlon exactly? Well, there are four types:

Triathlons may seem like a daunting task. A race that includes swimming, biking, AND running - but the joy lies in the physical challenge. There are distances for every ability level! Take the Sprint Triathlon: The average person swims about a mile an hour, so that's about 30 minutes for your half mile swim. A 12.4 mile bike ride? Well, a comfortable cruise is 12 miles an hour, so about an hour for that. And a 3.1 mile run, at 12 minute miles, you’re looking at 36 minutes. You can run for 36 minutes! So in total, you’re looking at just about a two hour completion time. Sounds pretty good right? If so, read on!

A little information about the HAC TRI Club

The HAC TRI CLUB debuted in 2013 with 25 members, 15 of whom either had little or no experience with the sport, and the team as a whole placed 18th out of 117 teams in the Greater Atlantic Club Challenge. The majority of racers participated in Sprint or Sprint Duathlon events, while others succeeded in Olympic distances. We even had a few venture into Ironman events. The team members worked with six HAC provided coaches beginning in February, and by the last race in October, they’d completed a combined 54 events, and 12 members brought home a total of 26 podium medals (gold, silver, or bronze), during the season. Seven members also qualified nationally, with one member attending nationals in the Sprint Duathlon in Tucson, Arizona and placing third in her age group.

It’s all in your comfort level and your ability – your teammates will cheer you on, and your coaches will see you through! The team environment provides support and accountability. If you’re an intermediate or advanced racer, you can benefit too. Our intermediate and advanced level team members achieved some of their personal bests. Your coaches will help you plan a workable training schedule and set interim goals along the way so you can measure your progress.

In addition to athletic coaching, we held seminars on topics such as USAT rules and regulations, race nutrition, and improving your transition time. During training sessions, our athletes were given instruction for riding safely in a group setting, open water swim safety, repairing your bike during a race, etc. Further, we have TRI CLUB sponsors for purchase discounts, bike fittings and shoe fittings, and of course our HAC massage therapists are always available to help.

For information related to the HAC TRI CLUB or the YOUTH TRI CLUB, please contact Marsha Dombrowski, TRI CLUB Administrator at 302-239-6688 x 149 or by email at mdombrowski@hachealthclub.com.

Become a Triathlete in 2014 – Yes, YOU.

NAME SWIM BIKE RUN

Sprint 0.5mi (750m) 12.4mi (20km) 3.1mi (5km)

Olympic 0.93mi (1.5km) 24.8mi (40km) 6.2mi (10km)

Half Iron Man 1.2mi (1.9km) 56mi (90km) 13.1mi (21.09km)

Full Iron Man 2.4mi (3.8km) 112mi (180km) 26.2mi (42.195km)

YOUTH TRI CLUB NOW AVAILABLE FOR THE 2014 SEASON!

TRI Myth #1: Members of the TRI CLUB are too experienced for me; I am not good enough.

15 members - zero to beginner level 6 members - intermediate level 4 members – advanced level

The real fact is that our club has a full array of race preferences. The majority of racers participated in Sprint or Sprint Duathlon races, while others succeeded in Olympic distances. As in most groups we had a few venture out into Ironman 70.3 and Ironman events. We have a very broad base and a fabulous sense of community as we cheer each other on during training and races.

TRI Myth #2: I race at an intermediate to advanced level; I don’t need the training available.

Even our most experienced athletes improved their personal best results, through the training of our coaches, taking advantage of 2 sessions per week per sport for a total of 6 available sessions per week.

Our mission has been and will continue to be “To provide safety, technical and endurance skills through a socially interactive group while assisting each member to achieve their personal goals as a tri-athlete.”

The HAC TRI CLUB's future goal will be to grow with additional training and seminar activities and increase the membership to enhance the team experience. NEW IN 2014 will be the kick off of our Youth Tri Club, open to ages 7 to 14.

Become a member of the 2014 HAC TRI CLUB or YOUTH TRI

CLUB today to take advantage of developing your individual multisport skills and achieve your personal best!

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