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MARATHOn! TRiATHLOn!

WHAT WAS i THinKinG? by craig collinsworth

SuMMER’S nECESSiTiES: SunSCREEn &

SKin SCREEninGS by mary evers, d.o.

HEALTHy LunCHES, HEALTHy KiDS

by tarie beldin

WEllyOuR GuiDE TO LiVinG WELL EVERy DAy

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AuDiOTOniq introducing a revolutionary

hearing system

adVErtising & contact: kristen donner [email protected] art dirEctor: stephen arevalos

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Ted Weltzin, MD, Executive Medical Director, CEOKim McCallum, MD, COO

Brad Kennington, LMFT, LPC, Executive DirectorSamantha Symons, MD, Staff Psychiatrist

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Marathon!

t his is what many of you are saying to yourself about now. At this point,

you have probably just started or are about a month into your train-

ing for a fall marathon, while others are knee deep in ironman train-

ing for triathlon season. whatever cool-aid you drank, remember that you

decided to embark on this journey for a reason.

who am i? well, i’m no trainer, coach or fitness guru by any stretch of

the imagination; i’m just a normal guy with the same ambitions as you,

sharing his life experience. i am currently training for my 16th marathon

in october and base training for my second ironman in may 2012. why do

i do it? A number of reasons, likely not much different than your own, from

personal goals, bucket lists to charities and causes. whatever your reason

for signing up – own it; this will carry you through the most difficult steps

of achieving your goal.

if you haven’t signed up yet – do it already! nailing a date on the calen-

dar is the first critical step. use this date to work back from while planning

your training schedule, and don’t forget to plan for “rest days.” between hill

repeats, fartleks (i know, i chuckle every time too), pace runs, core work-

outs, speed work, swim training, bike training and the added intensity of

100 degree heat and humidity, you will pretty much be sore 24/7.

some of you may be starting at the basics. have no fear; that just makes

success all the sweeter. when i began my training for the ironman last year,

i really didn’t have any experience swimming. i started to train with the t3

group and learned how to swim correctly. it was difficult for a few months,

but i kept on going and getting better at it. you should see the picture that

was taken when i got out of the water after swimming 2.4 miles – huge

smile! the same could be said about my bike training. for six months, i

was out on parmer lane every sunday morning, usually by myself, riding

50, 60 and up to 120 miles. believe me, i wanted to turn around many times

during the ride for whatever reason, but i kept on going, knowing it was all

going to pay off on race day. the harder you train, the easier the race will

be, so don’t give up! Keep your eyes on the prize.

preparing for your race requires more than sheer physical ability. on

those days when it was 100 degrees and i was doing hill repeats on wilke,

training for a marathon, i wanted to stop but i refused to give up. this is

where the mental part of the training kicks in. it’s about 60% mental and 40%

physical. your body can do more than your mind tells it that it can. Keep on

going! All that work in the heat only makes you body and mind stronger for

your event in the fall.

on your big day, prep carefully the day before. make sure your clothes

are laid out, nutrition “gu’s” are ready (yum), and shoes, socks, race bib/

belt, shorts and other gear is all accounted for. get to the starting line early

so you can take care of any last bathroom stops you will need (and you will

need one). but, here is the most important part of whole day: enjoy it! you’re

ready; now trust your training. thrive off the camaraderie of fellow com-

petitors and allow the cheers of the crowd to carry you through the tough

patches. when you’re at the end of your race and the finish line is in sight,

relax. don’t run the last 0.2 miles like your hair is on fire. if you honestly

have the energy at that point, then you didn’t give it your all during the last

26 miles. for most of us, those extra seconds at the end really aren’t going

to matter unless you’re trying to qualify for another race. lift your head

and see the people that are there to support you. And when you cross that

finish line, look up, don’t look down at your watch…your picture is being

taken. Also…listen! your name is probably being called out. “____ you have

just completed ____ marathon” or “____ you are an ironman.” some of the

sweetest and most memorable words you’ll ever hear.

completing a marathon or triathlon is one of the most incredible, mean-

ingful, difficult and rewarding things that you will ever do. the important

thing in this adventure is to remember and cherish it all—from the pain

of training day one to euphoria of completing your race. every time i’ve

crossed the finish line in a marathon, it’s like my first. i’m thankful to be able

to be running and accomplishing something that many wish they could

do. honor your purpose, trust your training and respect the event, because

this is a journey that will last forever in your soul.

Craig Collinsworth is a local runner and triathlete. he works in the fitness

industry for a running watch company called soleus Watches.

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what was i thinking? By CRAIG COLLInSWORTH

Triathlon!

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s ince 1980 obesity rates for children have nearly tripled, and childhood obesity is perhaps more of an epidemic than the adult obesity

crisis we are facing. making a fresh lunch allows parents to control the nutrition of the food their children are eating, whether it’s at

school, summer camp or at a friend’s house. According to the American dietetic Association, 55 percent of kids “brown bag it” to school

five-days-a-week and research has shown that when kids eat healthy, their grades are better and behaviors improve.

involving children in the lunch preparation encourages them to learn about nutrition and helps parents to find healthy options for “picky”

eaters. If you are making a lunch for your child, these are the key things you should think of:

healthy lunches, healthy Kids By TARIE BELDIn

nutrition: try to include food that represents three to four food

groups, such as protein, grain, dairy and fruit or

vegetable.

there are many options for protein lunch items, such

as: lean chicken, turkey, left over ham or roast beef,

tuna, beans, cheese, cottage cheese, hard boiled egg

or even hummus. many schools have a no-nuts/nut

butter policy, due to allergies; however, nuts would also

be a source of protein.

try to use whole grains if possible such as, whole wheat

bread, pita bread, tortillas, whole wheat pasta, brown

rice, whole grain crackers and cereals.

skim or one percent milk, low fat cheese, yogurt or

cottage cheese are ideal ways to incorporate dairy into

children’s lunches.

for vegetables, try cutting them up and packing them

with a dip.

Food Safety: A minimum of three to five hours

can pass between the time the lunch

is packed at home and when it is

eaten. harmful bacteria can begin

to multiply if food is not kept at the

proper temperature.

perishable foods should not remain

un-refrigerated for longer than

two hours. in hot weather, this is

reduced to only one hour.

Make Lunch Fun: include your children as much as possible in the

planning and preparation of their lunches. if they are

involved, they are much more likely to eat it.

children love fun shapes and being able to “dip” foods.

cut sandwiches or cheese with cookie cutters and

make a dip with low fat yogurt for vegetables or fruits.

use dry cereal and fruits to make your own trail mix.

many children today are overweight, but undernour-

ished. their diets are lacking whole grains, fruits,

vegetables and low fat dairy. if parents can focus their

meal planning around these food groups, limit fat

and added sugar and make sure their children get a

minimum of 60 minutes of physical activity each day,

it will help to fuel their bodies and their minds.

tarie Beldin is a registered and licensed dietitian at

st. David’s Round Rock Medical Center.

The Planet: we place a lot of emphasis on cutting back

on the amount of waste we create and we

should continue this theme when packing

lunches.

to cut back on waste, use an insulated

lunch bag and a reusable water bottle (it

can be frozen and will thaw as the day

goes on, acting like an ice pack for perish-

able foods).

instead of plastic bags, plastic utensils

and paper napkins use reusable plastic

containers, a thermos, flatware and a

cloth napkin.

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if you see anything suspicious, contact your primary care physician or dermatologist as soon as possible. in addition to the importance of

routine skin checks, it’s equally important to protect yourself while in the sun. Below are several steps you can take to help prevent sun dam-age and the development of skin cancer:

Mary evers, D.O., is a dermatologist with texas Dermatology Center, who practices at st. David’s Georgetown hospital.

weAr protective clothing, such As A wide-brimmed hAt, sunglAsses & A lightweight, long-sleeve shirt

• • • schedule your outdoor Activities during non-peAK hours, which Are before 10 Am & After 4 pm • • • if

you Are outdoors, seeK shAde—do not Allow your sKin to burn • • • weAr sunscreen with An spf of 45

or greAter & reApply every two hours • • • do not use tAnning beds • • • give yourself extrA protection

when you’re Around wAter, snow & sAnd, becAuse they reflect the dAmAging rAys of the sun & cAn

cAuse you to burn eAsier.

summer’s necessities:

sunscreen & skin screeningsby mAry evers, d.o.

s ummer is here and that means high temperatures, plenty of sun-

shine, suntans and sunburns. while being in the sun and enjoying

the outdoors is part of many central texans’ lives, people need to

be conscious of the dangers created by ultraviolet overexposure from

the sun.

According to the national council on skin cancer prevention, more

than two million new cases of skin cancer are diagnosed in the united

states each year—outnumbering all other cancers combined. of these

two million cases of skin cancer, more than 68,000 of these will be mela-

noma, the most life-threatening form of skin cancer.

having routine skin cancer screenings conducted by primary care

physicians or dermatologists helps people identify problem areas and

provide education on proper sun protection. the benefit of a skin can-

cer screening is the potential to find cancer at an early stage, as many

skin cancers can be asymptomatic. the earlier that doctors are able to

diagnose and treat skin cancer, the better the outcomes.

while formal screening from a healthcare professional is important (at

least once a year is recommended), there are a number of warning signs

you can check for at home. during self-exams pay particular attention

to sun-exposed areas (scalp, face and hands), as well as the following:

A SPOT OR SORE THAT

ITCHES, IS PAInFuL,

CRuSTS OR BLEEDS.

(1)

A SKIn GROWTH

THAT APPEARS TRAnSLuCEnT

OR PEARLy AnD CHAnGES

In SIzE OR SHAPE.

(2)A MOLE OR BIRTHMARK

THAT IS IRREGuLAR,

CHAnGES In COLOR, InCREASES

In SIzE, OR IS ITCHInG,

BLEEDInG OR TEnDER.

(3)

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the Audiotoniq system consists of the

innovative Audiotoniq professional

hearing test and the revolutionary

Audiotoniq hearing Aid. the testing system

will be available first in Austin, and then will

be rolled out to other major texas markets and

eventually nationally. the self-test system is a

portable device that will allow greater access to

hearing health by providing accurate audio-

gram and baseline hearing assessments that

can be conducted in a variety of settings, such

as schools, physician offices and pharmacies.

currently, only 14 percent of physicians rou-

tinely screen for hearing loss during a physical.

“Audiotoniq has been working on the hear-

ing test system for nearly two years, and we

are excited that it is finally coming to fruition,”

russ Apfel, founder and ceo of Audiotoniq,

said. “the system will make hearing testing

easy and affordable, helping to identify any

hearing problems for those who might have

never planned on getting tested.”

the self-test device does not require an

operator to administer the test and has wire-

less connectivity, which allows for results to

be printed or sent to an electronic medical

record system. the low-cost testing system

includes a computer with video instructions

and easy-to-follow prompts. live, online chat

capabilities with audiologists and Audiotoniq

customer care representatives, as well as live

video conferencing, will also be available.

the company’s first hearing aid is sched-

uled to be released in early fall 2011. the per-

sonally programmable audio device will cost

considerably less than comparable hearing

aids currently on the market. it will utilize

cutting-edge technology that will allow users

to control their hearing aid settings without

having to schedule time-consuming appoint-

ments with a service provider. Applications

have been developed for smart phones that

will allow a wide range of adjustment options

at the touch of a finger. the hearing aid is also

adaptable for use with digital media devices

such as mp3 players and contains a re-charge-

able lithium ion battery that will last approxi-

mately 30 hours between charges.

the Audiotoniq live life log, an online

journal, allows individuals to examine the

impact of their hearing problems—record-

ing, tracking, and sharing life experiences

and information related to hearing loss. the

tool is currently available at www.audiotoniq.

com, and will be available as a smart-phone

application at a later date.

“when we decided to form Audiotoniq in

2009, we shared a belief that we would offer

customers a choice in how they purchased

and controlled their hearing aids,” harold

mindlin, vice president of sales and market-

ing, said. “with this announcement, we are in

full motion towards accomplishing that goal.”

About 17 percent of American adults (36

million) report some degree of hearing loss,

yet only one out of five people who could ben-

efit from a hearing aid actually wears one.

since Audiotoniq’s inception, engineers

and entrepreneurs with the company have

been working to develop products and distri-

bution channels that will provide consumers

with a new and improved option for hear-

ing aids, enabling people to make on-the-fly

adjustments to their hearing aids to better

their overall quality of life.

to learn more about audiotoniq, please visit

www.audiotoniq.com.

Audiotoniq

Audiotoniq, an Austin, Texas-based company dedicated to

providing the latest in hearing-loss technology at a lower cost

to consumers, announced the introduction of its first-generation

hearing system at the 2011 Hearing Loss Association of America

Convention in Washington, D.C. on June 17, 2011.(((

introducing a revolutionary hearing system (((

Documents

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