Peaklife SA Magazine--Winter 2014

San antonio’S Guide Health & Wellnessto

M A G A Z I N E

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Before

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weight loss is in the “bhag”

Thinking bighelped

mark canales lose 100+

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Run foRyouR health

pro advice for all

be pushy!7 reasons weighT

Training works

sa vs. diabetesfree ciTywide

programs debuT

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2 Peaklife Sa MaGazine W I N t E r 2 0 1 4

cont

ents

PeakLife SA Magazine is published by PeakLife Wellness.

Please send all press releases and other information related to PeakLife SA to:

418 Mesa Hill, San Antonio, TX 78258

Phone: 210-399-1791

Email: [email protected]

www.peaklifewellness.com

For advertising information: [email protected]

Opinions expressed or facts supplied by its authors are not the responsibility of PeakLife SA Magazine. Copyright 2014,

PeakLife SA Magazine. All rights reserved. Reproduction in whole or in part without written permission is strictly prohibited.

PeakLife SA Advisory CommitteeRudy Acevedo, Owner - R+R Fitness

Lisa Cruz, Executive Director - San Antonio office of the American Heart Association

Mary Ullmann Japhet, SVP - San Antonio Sports and Chair, Mayor’s Fitness Council

Louis Lopez, District Vice President - YMCA

Elizabeth Luna, Marketing Director - Southwest General Hospital

Jennifer Meachum, RD, LD, Director of Community Outreach and Employee Wellness - North Central Baptist Hospital

Julia Murphy, Program Manager, San Antonio Bikes - City of San Antonio

Suzanne Parker, RD, CPT, Owner - Nutrition Matters

Jeff Skelton, Total Health Consultant - Humana

Staff Publisher and Editor-in-Chief: Dianne Glover, MPH

Director of Sales:Kym Zimmerman

Art Director: Pete Morales

Managing Editor:Donna Budjenska

Interns: Melanie MartinezGabriella Villarreal

Cover Photo:Robin JerstadJerstad Photographics

Calendar of EventsFind healthy activities for the whole family this winter.12

Learn the key components to weight loss success!

Keeping it Real with Weight Loss16

Surprising ways that pumping iron benefits your mind and body!

Top 7 Reasons to Strength Train18

Learn strategies to overcome the top obstacles to weight loss success!

Weight Loss Mistakes22

8 On the Cover Find out how setting big goals helped Mark Canales lose more than 100 pounds!

Recipe - Light Pasta PestoBrio’s Executive Chef shares a healthy pasta to warm your table this winter. 17

Diabetes ProgramFree help is available for those with diabetes or prediabetes. 20

Ask the DieticianExamine what’s hot and what’s not in today’s weight loss plans. 14

Run for Your HealthFantastic reasons to start a running program now. 10

Peaklife Sa MaGazine W I N t E r 2 0 1 4 3

HappyNew YearSan Antonio!

Let ter f rom the ed i tor

If weight loss is on your resolution list, then this issue is for you! 2014 can be the year that you win that elusive battle with the bulge! As I look back at our featured weight loss success stories, there are many roads that have led these individuals to success. PeakLife SA’s own featured columnist, Jennifer Meachum, RD lost more than 100 pounds by creating healthier versions of her favorite dishes. Local business owner Phillip Shrank began incorporating B-cycle rides into his work day. Missy Mesquiti discovered a love of CrossFit, and Randy Escamilla found a mentor to help him change his diet and workouts. Each of these people found their own path to weight loss success. The commonality in their stories is that they all found a way to bring joy to their journeys. They figured out how to overcome ambivalence by finding what inspired them. I believe that is the million dollar diet secret: find what works for you. Ultimately, weight loss is about how much you eat and how much you move your body. Just because the diet du jour worked for your best buddy doesn’t mean it will work for you. Find or create a plan that is tailor-made for you. Be consistent and find ways to make changing your habits fun. On the cover of this issue, we feature another weight loss hero, Mark Canales. Mark found a passion for running and lost more than 100 pounds. Read his inspirational story and see how he overcame obstacles to reach success. Confused about the latest hot diet on the market? You are not alone. Jennifer Meachum, RD helps you learn the ups and downs of today’s weight loss programs. (Make sure that you check with your doctor before embarking on any diet plan.) Ready for some motivation and inspiration? Read on!

Best,

DianneDianne Glover, MPH, Publisher

HALF MARATHON

www.CarreraRaces.com

Announcing the first ever Half Marathon & 5K Wine Run Series in Texas! Sign up for all 4 (package deal) or for individual race events. Details: TexasWineSeries.com

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Julia Karlstad, M.Ed., CSCSis the Founder & Presidentof JK Fitness. Julia Karlstad has been in the health and fitness industry for more than 10 years. JK Fitness specializes in weight loss and all staff are highly educated and experienced.

Julia Karlstad, M.Ed., CSCS

Debbie Davis is a certified personal trainer through the Cooper Institute. Debbie received her bachelor of science in kinesiology/exercise science and is the Program Director for Shane Diet & Fitness Resorts.

Debbie Davis

Minka Misangyi, Ph.D. is a writer, a runner, and Executive Director of Girls on the Run of Bexar County, a nonprofit organization that encourages preteen girls to develop self-respect and healthy lifestyles through running.

Minka Misangyi, Ph.D.

Eduardo Franco is theExecutive Chef of Brio Tuscan Grille atLa Cantera Mall.

Eduardo Franco

Leslie J. Hoy, MA is a certified cognitive behavioral therapist and a certified nutrition and wellness coach. She specializes in helping people lose weight and make healthy lifestyle changes. She can be reached at (210) 379-4403 or [email protected].

Leslie J. Hoy, MA

Jennifer Meachum, RD, LD

Jennifer Meachum RD, LD is able to pursue her passion for promoting nutrition and wellness in the community by serving as the Director ofCommunity Outreach and Employee Wellness for North Central Baptist Hospital.

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Run, walk, jump and play for 60 minutes every day! The 2014 Corner Store Go!Kids Challenge™ powered by San Antonio Sports encourages kids to be active at least six days a week and drink water instead of sugary drinks. Learn more about this free program offered in San Antonio area elementary schools at SanAntonioSports.com/GoKids.

Celebrate Heart Month in February with The American Heart Association/American Stroke Association. National Wear Red Day is on Feb. 7, and we will host the 10th Anniversary of our Go Red For Women Summit that day at the Grand Hyatt. Following National Wear Red Day, on Feb. 8, the community is invited to join us at the Shops at La Cantera for the Red Run, a 5K benefitting the Go Red For Women movement. And, on Feb. 22, women are encouraged to attend our free Vestido Rojo health conference. More information is available on all these events on our facebook page at www.facebook.com/ahasanantonio.

News Br ie fs News and events in the San Antonio area

The American Heart Association/American Stroke Association announced Lisa Cruz is the new Executive Director of the San Antonio office. Lisa was previously the Communications Director. “I am lucky to work with such great team members and volunteers to raise funds that help yield new discoveries, educate our community and change lives,” Lisa said. “We are committed to building healthier lives in San Antonio.”

Enjoy a day-long, friendly competition with your colleagues by participating in the 2014 San Antonio Sports Corporate Cup. The competition encourages camaraderie, wellness, charitable giving, and athletic skill, and teams earn points for each category. Register your team today! Visit SanAntonioSports.org/CorporateCup.

Some San Antonio Northside schools this year have been awarded a grant from a program called Healthy Start, which is designed to improve elementary physical education and nutrition education through school year 2015. The program is maintained by increasing learning about physical education, nutrition, the Learning Tree after school program, and community involvement.

Put down the doughnut. Recently the Food and Drug Administration took a step toward eventually removing trans fat from our food supply. Trans fats are found in many foods including some desserts, pizzas, margarine and even coffee creamers. They are typically used as an additive for many packaged items to increase the shelf life. According to the U.S. Center for Disease Control and Prevention, avoiding foots containing trans fat could prevent 10,000 to 20,000 heart attacks and 3,000 to 7,000 coronary heart disease deaths each year.

Are you ready to embark on a

WeightLoss Journey?PeakLife SA Magazine wants to help! We are looking for one

individual to chronicle his or her weight loss story in the maga-

zine over the next year. The winner will receive weight loss

coaching and support.

Ready to make a change? E-mail [email protected] to request an application.


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By Dianne Glover, MPH

When Mark Canales stepped on the scale on March 16, 2012, he couldn’t believe the number that stared back at him. At 34 years old, Mark weighed 330 pounds. Mark had high blood pressure, poor cholesterol levels and elevated sugar readings that were damaging his health, and he was fed up with not being able to do everyday activities. As he looked down at the scale, he decided that he needed to make a change, and the journey to lose 135 pounds had begun.

Mark and then-girlfriend Jennifer signed up for a San Antonio Sports Fit Family Challenge 5K. The registration for the race was free, so Mark and Jennifer felt as though they had nothing to lose. At the start of the race, Mark ran “like a man on fire.” But his energy quickly diminished. “My legs hurt; my lungs burned. I was tired and still had 2.5 miles to go.” As Mark states, “I remember thinking that it’s just a 5K, and it shouldn’t be that hard. But it took me 58 minutes. That is almost

a 20-minute mile. I remember getting passed by great-

grandmas and people with strollers. I was

just thinking that this just can’t be!” Mark’s competitive spirit

was awakened.

“I wasn’t discouraged. During competitive runs, you

have the music playing. People

are cheering you on,

giving you water

thinking bigHELPED MARK CANALES

LOSE 100+ POuNDS

HOW

after

and keeping you motivated. I thought it was a tedious, hard, cutthroat situation, but it was fun.” His enthusiasm prompted him to go home and immediately sign up for his next race, the Gladiator Rock and Run, which is a 5K with a muddy obstacle course. That race took him two hours to complete! From there, he and Jennifer kept signing up for other runs, switching between mud runs and 5Ks.

Mark’s goal wasn’t solely weight loss. “I wanted to increase my overall health and get fit. I didn’t want to get winded walking up stairs or walking around job sites.”

Within five months, the change was noticeable. “I was in a 5K, and I actually passed a person. It was my first time to pass anybody. I knew then that change was happening in my body. I noticed that clothing started to fit looser and looser and that was a big motivation in itself.”

As his fitness levels improved, he also saw his energy levels soar. “I was ready to go each day, excited for what was going to happen. I started looking forward to workouts instead of dreading them.”

As his energy increased, Mark started changing his diet. As a child, Mark describes himself as “a big kid.” He had no restrictions on what he ate and often craved unhealthy foods like hamburgers and fries. His diet included carbohydrate-filled foods, such as tortillas and rice. The poor eating habits were compounded by lack of exercise. “The most strenuous part of my day was flipping through the channels on my remote control.” Jennifer introduced Mark to fresh, healthy vegetable dishes, and he eliminated all sugary drinks from his diet. The dietary changes helped increase his energy and made him feel better.

As his performance improved, Mark reached out to Rudy with R+R Fitness for coaching support. Rudy introduced Mark to running coach Chris Knodel. Chris evaluated his workouts and nutrition and is helping him improve and train for his first marathon. Having a coach provided Mark additional motivation and kept his workouts on track.

Throughout the process, Mark set what he calls “BHAGs: Big Hairy Audacious Goals.” These goals helped keep him focused. After he reached one goal, he would set another one. When he accomplished his initial BHAG — to lose 100 pounds — he then decided to train for a full marathon. Mark is now training for his first

100-mile ultramarathon. “Whether it be a dietary goal or a running goal, once I hit them, I change the goal to something else that’s difficult but attainable.”

Mark also believes in the power of rewards. “As I set up each big goal, I would follow them up with mini goals and reward myself when I hit them, and that’s very important.” Rewards would include a frozen yogurt or a new pair of workout shoes. “Once I lost 100 pounds, I bought a complete new wardrobe.”

As with any journey, Mark met some setbacks along the way. Mark’s advice to overcome obstacles: “Don’t let a road block become a stopping point. If your leg is injured, work on upper body or vice versa. Stay motivated and know that this is your body telling you that you need a break so it can heal itself. Once you’re done with that break, get back into your routine. You will be better than before.”

Today, Mark weighs 195 pounds and has 7% body fat. He and Jennifer are married and have a

beautiful baby named Catalina. “Jennifer and Catalina have been my inspiration. Jennifer and I have been together on this journey of health and wellness, and Catalina inspires me to be a better version of myself.”

Mark’s mom had Type 2 diabetes, which led to a fatal heart attack when she was 50 years old. “Catalina will be 15 when I am 50. I want to be there when she is still trying to figure out what type of person she’s going to be. I had to make a change so that I can be there for her. I want to see her kids.” Although Mark sometimes feels bad about taking time away from his family to train, he knows in his heart he’s “laying the foundation today for the future of tomorrow.”

Tips forsuccess

•Findasupportteam.Surroundyourself with people who share your goals and/or encourage your success. •Setgoalsforyourselfandcelebrate your success. •Bepatient.Changetakestime.Startwith one small change and then another.

Anyone can run. Maybe not far at first and not necessarily fast, but distance and speed don’t matter at first. What matters is starting. All you need are a pair of shoes and a sidewalk.

Why run anyway? Why sweat and pant until your face turns red? The reasons are plentiful; here are just a few.

have a hearT So you’ve laced up your shoes and headed outside. You’re halfway down the block, and your heart begins to beat faster. You can feel it pulse in your ears. Your mouth opens as you breathe a little harder, and you begin to feel a bead or two of sweat form on your brow. Good. It’s working like it should — your heart that is. Running is aerobic, which means it increases your heart rate. This is a good thing. When you perform aerobic exercise, you’re working your heart muscle and your cardiovascular system. As they get stronger, they work more efficiently. As they work more efficiently, your blood pressure and cholesterol maintain at low and healthy levels. When you keep your blood pressure and cholesterol at healthy levels, you prevent the risk of heart attack and stroke.

Running does more great things for your body than reduce the risk

of high blood pressure, high cholesterol and heart disease; it also boosts your immune system, helps prevent bone loss and controls diabetes. Because running is aerobic, increasing your heart rate and strengthening your heart, it raises your metabolism. As your metabolism increases, you burn more calories. Burning more calories helps control weight, and maintaining a healthy weight helps prevent diabetes.

have you changed your mind? The physical benefits of running are vast and should be enough to get you up and out the door. But running can also help in ways you might not have imagined. Not only does it strengthen your body, it also bolsters your brain. Running alleviates both physical and mental pain by releasing endorphins, natural chemicals in your brain. As endorphins increase, so does your sense of well-being, happiness and self-esteem. The more endorphins you have running around in your

By Minka Misangyi, PhD

Run for your health

1 0 Peaklife Sa MaGazine W I N t E r 2 0 1 4

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brain, the less stress and anxiety you feel; depression thus decreases.

Running creates new brain cells, which make you smarter, a better learner and more creative. New brain cells can also boost your memory, which may reduce the risk of dementia later in life. Additionally, running increases productivity. Studies have shown that adults get more done in a day and kids do better on tests and in school in general when they exercise regularly. And here’s the exciting part: You don’t need to run every day to reap these benefits. They are there right after you run, but they also remain on days you don’t — provided you exercise regularly.

don’T go iT alone Not sure you feel comfortable running alone? Join a running group. The running community is welcoming and a great place to find helpful tips and meet like-minded people. You don’t have to compete to join, you can run simply for fun.

There’s power in community. A slew of recent studies have shown that people who are part of a group are far better equipped to ward off the threat of bad health. Other studies indicate that social connection doesn’t just help us survive health problems: The lack of social connection causes them.

So grab your friends and family on your way out the door — or go make new friends. Take each run one step at a time, one day at a time and one goal at a time. You’ll be stronger, happier, more productive, and you’ll find the comfort of knowing that you don’t necessarily have to do something difficult alone. There’s an entire running community ready to lend a hand.

Peaklife Sa MaGazine W I N t E r 2 0 1 4 1 1

calendar of eventsJanuary

January 1, 2014Sarr Cobweb ChaSerMcAllister Park, Pavilion #2 in San Antonio. For more information,

visit saroadrunners.com or email [email protected].

January 2, 2014The Luxury runThe Luxury in San Antonio. For more information,

visit solerssports.com or call (210) 354-2274.

r.I.P.P.e.D. SeaSon LaunChDeVoir Fitness Studios in Shertz. For more information,

visit events.kens5.com or call (210) 658-3488.

January 4, 2014Sarr Free MonThLy Fun runMcAllister Park Pavilion #1 in San Antonio. For more information,

visit saroadrunners.com or call (210) 822-2800.

SoLerS’/LIFeTIMe FITneSS rIDeLifetime Fitness at 281 in San Antonio. For more information,


DIva anD DuDe’S haLF MILe DaShSoler’s Sports in Helotes. For more information,


San anTonIo SPorTS aLL STar FooTbaLL GaMeAlamodome in San Antonio. For more information,

visit sanantoniosports.org or call (210) 820-2100.

January 5, 2014CarreraThon haLF MaraThon, 10K/5KWheatley Heights Sports Complex in San Antonio. For more

information, visit iruntexas.net or call (210) 764-9900 x4.

January 6, 2014SoCIaL runSolers’ Sports in Alamo Heights. For more information,


January 7, 2014beGInner rIDeLifetime Fitness at 281. For more information, visit solerssports.com

or call (210) 695-6430.

Sa FooD banK FarMer’S MarKeTMain Plaza downtown San Antonio. For more information,

visit fitcitysa.com or call (210) 337-3663.

January 11, 2014InSPIraTIon 4 LIFe ZuMbaThonSeguin, Texas. For more information, visit events.kens5.com or

call (210) 260-5344.

ChILLy ChaSeValero Head Trail in San Antonio. For more information

visit iruntexas.net or call (210) 464-2404.

January 13, 2014heaLTh eaTInG/CooKInG bowLWhole Foods at the Quarry Market in San Antonio. For more

information, visit events.kens5.com or call (210) 826-4676.

January 17, 2014yoGa DaTe nIGhTTotal Harmony Yoga in San Antonio. For more information,

visit events.kens5.com or call (210) 748-8247.

January 18, 2014reD bowL runO.P. Schnabel Park in San Antonio. For more information,

visit iruntexas.net or carreraraces.com.

reSoLve For a beTTer Sa 5KMcAllister Park in San Antonio. For more information,


January 22, 2014ToPIC: whaT To exPeCT when

you’re exPeCTInGwITh Dr. eLIZabeTh KInG wITh

norTheaST ob/GynTIME: 5:30PM

This event will be held at

North Central Baptist Hospital’s Garrett room.

The class is free and dinner is provided but RSVPs are required.

Please call 210-297-7005 to make your reservation.

January 24, 2014Sa FooD banK GarDenInG 101San Antonio Food Bank in San Antonio. For more information,

visit fitcitysa.com or call (210) 431-8347.

January 25, 2014enDuraThon haLF MaraThon & reLayBulverde Community Center in Bulverde. For more information,


reaGan banD 5K run anD 1K waLKRonald Reagan High School in San Antonio. For more information,


SToMP CanCer 5KEilan in San Antonio. For more information, visit iruntexas.net

or carreraraces.com.

3rD annuaL CroCoDILe run DeeO.P. Schnabel park in San Antonio. For more information,

visit iaapweb.com.

January 28, 2014PPu Tower CLIMbSolers’ Sports in Stone Oak. For more information,


February 1, 2014barS anD STrIPeS Blue Star Cross Fit in San Antonio. For more information,

visit events.kens5.com or bluestarcf.com.

29Th annuaL Tower CLIMb anD runTower of the Americas in San Antonio. For more information,


San anTonIo SPorTS haLL oF FaMe TrIbuTeHenry B. Gonzalez Convention Center in San Antonio. For more

information, visit sanantoniosports.org or call (210) 820-2100.

TexaS weST Fun FeSTO.P. Schnabel Park in San Antonio. For more information, visit

carreraraces.com.

February 2, 20147K SuPer bowL runTBA San Antonio. For more information, visit iaapweb.com or

call (210) 949-1212.

February


Check out upcoming events and act iv i t ies in the San Antonio area

February 7, 2014aha/aSa 10Th annIverSaryGo For reD SuMMITGrand Hyatt in San Antonio. For more information,

visit facebook.com/ahasanantonio.

February 8, 2014SToCK Show STaMPeDeRodeo Satellite Parking Area. For more information, visit iruntexas.net.

reD run 5KShops of La Cantera in San Antonio. For more information,

visit carreraraces.com or call (210) 764-9900.

February 9, 2014GIve Love 5KEilan in San Antonio. For more information, visit carreraraces.com

or email [email protected]

February 15, 2014STreeT 2 FeeT 5KFirst Presbyterian Church in San Antonio. For more information,

visit carreraraces.com.

Love. run. MaraThon. TraIn runHuntsville Sate Park. For more information, visit iruntexas.net.

February 21, 201471ST baTTLeFIeLD SurveILLanCe brIGaDe GoLF TournaMenT Ft. Sam Houston Golf Club in San Antonio. For more information,

visit events.kens5.com.

February 22, 2014run For The heIGhTS 5K run/waLK, KIDS Fun run anD heaLTh FaIrTuscany Heights Elementary School in San Antonio. For more

information, visit runfortheheights.tuscanyheightspta.org/

The ChILDren’S SheLTer Love runWoodlawn Lake Park in San Antonio. For more information,

visit iaapweb.com or call (210) 212-2500.

revenGe oF The nerDS 5KO.P. Schnabel Park in San Antonio. For more information,

visit iaapweb.com or visit active.com.

veSTIDo roJo

San Antonio Event Center in San Antonio.

For more information, visit facebook.com/ahasantonio.

KIDS FaIrWhole Foods at the Quarry Market in San Antonio. For more


February 28, 2014aLaMo To borDer uLTra-MaraThon reLayThe Alamo in San Antonio. For more information,

visit saroadrunners.com or call (210) 722-5036.

MarCh 1, 2014brahMa STaMPeDeMcAllister Park in San Antonio. For more information,

visit iruntexas.net.

neon 5K Sun runValero Trail Head in San Antonio. For more information,

visit iruntexas.net or carreraraces.com.

uTSa DIPLoMa DaShuTSA in San Antonio. For more information, visit iruntexas.net

or call (210) 458-4133.

h-e-b aLaMo run FeST MarCh 2, 2014.

Celebrate Texas Independence Day at the Finish Line of San Antonio’s

premier Springtime running event - INSIDE the Alamodome! Four

events to choose from – Half marathon, 10K, 5K and Kids Run…

plus a Health & Fitness Expo. Full event registration information at:

www.alamorunfest.com

MarCh 3, 2014STreeT FooD FeSTIvaLWhole Foods at the Quarry Market in San Antonio. For more


MarCh 8, 2014Sarr PrICKLy Pear 50K & 10 MILe TraIL runMcAllister Park Pavilion #3 in San Antonio. For more information,

visit saroadrunners.com.

MarCh 15, 2014ShaMroCK ShuFFLe 5K & 1KMcAllister Park in San Antonio. For more information, visit iruntexas.

net or call (210) 494-7869.

MarCh 15, 2014Donavon’S runLady Bird Johnson Park in San Antonio. For more information,

visit iaapweb.com or visit athleteguild.com.

MarCh 21-23, 2014nCaa DIvISIon Men’S baSKeTbaLL AT&T Center in San Antonio. For more information,

visit sanantoniosports.org.

MarCh 22, 2014CuLInarIa 5K wIne anD beer runShops at La Cantera in San Antonio. For more information,

visit iaapweb.com or call (210) 822-9555.

MarCh 23, 2014aLaMo 13.1Alamo Centennial in San Antonio. For more information,

visit events.kens5.com.

MarCh 27, 2014CoMMunITy GIvInG Day For Sa youThWhole Foods at the Quarry Market in San Antonio. For more


MarCh 29 20142014 raCe For PrevenTIonoF ChILD abuSeValero Headquarters in San Antonio. For more information,


neon SPLaSh DaShRetama Park in San Antonio. For more information,

visit iruntexas.net or neonsplashdash.com.

aMerICan DIabeTeSaSSoCIaTIon exPoHenry B. Gonzales Convention Center in San Antonio. For more

information, visit fitcitysa.com or call (210) 207-8500.

March


Sponsored ByAsk The Die t ic ian

Joining gyms, hiring personal trainers, clearing out pantries, and eating right … ahhhh, wellness is in the air. This January marks my 17th year anniversary of my decision to change my life and embark on a journey that would lead me to a weight loss of 100 pounds! I know that millions of people enthusiastically embark on their own weight loss journeys at the start of the New Year. With so many diets to choose from it can be overwhelming, and often we fall prey to a diet that promises quick results with little effort. As a Registered Dietitian Nutritionist, I wanted to share my knowledge about some popular diets, as well as a few tips of my own. You can then make an informed decision about what will work best for you. Remember that the best weight loss plan is one that you can stick with long term!

paleo dieT The Paleo or “Cave Man” diet is modeled after how our ancestors ate thousands of years ago during prehistoric times; it is a diet made up of food that can be hunted, fished, and gathered. Proponents of the Paleo diet claim that this way of eating can lead to weight loss and overall health. The foods that are allowed on the diet are foods that existed prior to the agricultural revolution. These foods include fresh fruit and vegetables, fresh meats (preferably grass fed and free range), fish, poultry, nuts, seeds, and healthy

oils. It is argued that these foods are our bodies’ preferred source of fuel. Dairy, whole grains, sugar, salt and legumes are not allowed on this diet and are identified as the culprits for chronic diseases such as diabetes, obesity, heart disease and even chronic illnesses such as reflux and acne.

•Consumptionofwholeunprocessedfoods such as fresh fruits and vegetables and fresh meats can result in adequate fiber intake and a reduction in sodium and sugar intake.•Theconsumptionofacombinationoflean protein and plant foods can lead to a decrease in blood pressure and improved blood sugar control.•Physicalactivityisencouraged.

•RiskforcalciumandvitaminDdeficiencywith the elimination of dairy.•Eliminationofmajorfoodgroupsmakesthis diet difficult to sustain long term. •Wholegrainsandlegumesareeliminated from the diet despite a vast amount of research confirming the health benefits of these food groups.•Elevatedcholesterolortriglycerides (blood fats) may result if high fat protein is consumed.

•Yourgrocerybillmaybehigherwiththelarge consumption of grass fed and free range meats and fresh produce.

low-carb dieT There are several versions of low carbohydrate diets, such as the Atkins Diet Revolution, the Dukan Diet, and South Beach. These diets appeal to those who want to shed pounds quickly and prefer a structured meal plan. This type of diet is very high in animal protein and limits all sources of carbohydrate (whole grains, legumes, fruits, dairy and starchy vegetables). They typically start with an initiation phase, which forces your body into a starvation mode known as ketosis where your body becomes dependent on fat and protein as its main source of fuel.

•Astructuredmealplanmaybedesirable.•Somelow-carbdietsencourageconsumption of lean protein sources.•Proteinandfathelpdietersfeelfullerlonger.•Theplanencouragesdailyexercise.

•Theweightthatislostisprimarilywaterand is usually regained once carbohydrates are reintroduced back into the diet. •Dietmayleadtoundesirablesymptomssuch as irritability, headaches, bad breath, heart palpitations and fatigue.•Avoidanceorlimitationofwholegrains, fresh fruits, legumes and milk can lead to deficiencies in cancer fighting antioxidants and phytochemicals, fiber, B vitamins, folic acid, vitamin D, calcium and other important nutrients.•Difficulttomaintainforalongperiodoftime due to the diet restrictions.•Thehighamountofproteincanbedamaging to your kidneys.

hcg dieT A hormone called hCG (human Chorionic Gonadotropic) is part of the latest weight loss craze. HCG is a pregnancy hormone that is now being given as injections or orally in the form of drops with

Editor’s Note:We get many questions about weight loss plans, so we asked Jennifer to give us some advice about the latest diets on the market.

By Jennifer Meachum, RD, LD

What’s Hotand What’s Notwith Popular Diets

What’s Hot

What’s Not

What’s Hot

What’s Not


the claim that it suppresses appetite and results in dramatic weight loss. Rapid weight loss does occur, but it is the result of a very low calorie diet (500-800 calories).

•Nothingaboutthisdietis“hot”duetothe lack of regulation which can lead to potential health consequences and a waste of money.

•Injectionsandmultipledoctors’officevisits can be expensive.•Thisstarvationmodewillresultinnotonlyfat loss but muscle loss as well.•Weightwillberegainedoncenormaldietis resumed and injections are discontinued.•Difficulttogetallthenutrients,vitaminsand minerals your body needs in less than 1,200 calories per day.

Juicing Juicing, a diet where juice is only consumed, is a popular, extreme

weight loss method. Juicing supporters claim that juicing boosts your immune

system and decreases your risk of heart disease and certain cancers. Unfortunately,

there is not enough research available to support these claims. These results

would likely occur whether you consume fruits and vegetables in the form of juice or as a whole. Proponents also claim juicing is a way to cleanse and detoxify your

body.

•Convenientway to get in all of your fruit and vegetable servings at one time.•Dietishighin

antioxidants due to the large amount of

fruits and vegetables.

•Juicerscanbeexpensive.•Mostbrandsofjuicersdiscardthepulpand skin, robbing you of valuable vitamins and fiber. •Itiseasytounderestimateyourcalorieintake from fruits when juicing.•Thereisahighriskofnutrient

deficiencies with the elimination of major food groups.•Juicingwillnotprovideenoughproteinto promote maintenance of lean muscle mass.•Dieterswillbeunabletosustainlongterm due to extreme calorie and food group restriction.

weighT waTchers Weight Watchers is a weight management program that utilizes a point system to help dieters manage their intake and shed pounds. Every food is assigned a point value based on its nutrition content (fiber, protein, carbohydrate and fat). Members are then assigned a point allowance based on their age, height, sex and weight. You can eat whatever you want as long as you stay within your points allowance. Foods that are more nutrient dense are assigned fewer points and therefore theoretically result in increased consumption.

•Canresultinslowsteadyweightlosswith an average of 2 pounds per week.•Promotesalifelongwayofeating.•Thedietincludesallfoodgroups.•Mandatorygroupmeetingsandsocialmedia can provide emotional support.•Theflexibilityofbeingabletoinclude your favorite foods.•Physicalactivityisencouragedandallows members to eat more.•Excellentonlinesupportsuchastrackingtools, recipes, and chat groups.

Weekly weigh-ins may be discouraging.•Groupsupportmeetingsmaynotappeal to some people.•Thereisnotastructuredmealplan.•Pointtrackingcanbetediousandtime consuming.

fad dieT beware checklisT If you are considering a diet or weight loss plan beware of diets that make the following promises or rules you must follow:

• Promise of weight loss greater than two pounds per week• Promise of weight loss without exercise• Permission to eat as much as you want of certain foods (ie, Cabbage Soup diet, grapefruit diet)• Must eat food in certain combinations • Must eliminate major food groups• Must buy their supplements, shakes, or pills

Jennifer’s weighT loss Jump sTarT checklisT

• Identify your cheerleader (your support system)• Record your short and long term goals• Celebrate your successes with non-food rewards • Start walking (every chance you get!)• Slim down your favorite recipes• Record what you eat and drink every day• Measure your food • Drink lots of water • Eat more fiber• Include between-meal snacks

These are general guidelines that worked to jump-start my weight loss. These weight-loss tips can and should be tailored to each person’s needs based on their size, age, sex, medical history, social circumstances, etc. with the help of a Registered Dietitian Nutritionist.

What’s Hot

What’s Not

What’s Hot

What’s Not

What’s Hot

What’s Not


January is always a popular time to get serious about weight loss. With the holidays behind us and possibly a few unwanted pounds gained, we tend to find renewed energy with the fresh start of a new year. Will you fall victim to the next fad diet and start down the path of lose, gain, lose some more and gain it back again? Everyone is constantly searching for solutions to lose weight once and for all. We need to stop for a minute and ask ourselves if we’re “keeping it real” on every level of weight loss! When I say “levels of weight loss,” I’m referring to each component that make up a successful weight loss program. It’s important to evaluate each area. Here are a few tips on how to keep each level real so that you can meet and surpass your weight loss goals.

dieTAsk yourself these questions:

1 Am I eating real food? In other words, is the food all-natural? Was it raised or grown? If the answer is yes, you’re heading down the right path.

2 Do I have to open it to eat it? We live in a world of processed, artificial and prepackaged foods. Stay away from these food types; they are generally located in the aisles of a grocery store; stick to the outer perimeter.

3 Am I excluding an entire category of macronutrients, or am I balanced on all three: carbohydrates, protein and fat? All three are essential to a healthy diet. Keep them complex, lean and healthy.

4 Am I tracking calories? Keep a food journal and tally up your total caloric intake or try a popular app for tracking, such as Lose It! or myfitnesspal.

eXercise You have to create a negative caloric balance in order to lose weight. Exercise can help you achieve this balance, but if you exercise without paying close attention to your caloric intake you will struggle losing weight. Just remember that you only burn about 100 calories for every mile walked or jogged. Be consistent with your exercise and be sure to include cardio and strength training.

sleepHow many hours of sleep do you get each night? Sleep allows your body to rest, rebuild and get ready for the next day. Six to eight hours of real/uninterrupted sleep is ideal for weight loss success. If you’re constantly sleep-deprived, you’re setting yourself up for weight gain.

social/familyHave you shared your desire to lose weight with family and friends? Are they being supportive, or are they sabotaging your efforts? Be real with your family and friends. If they aren’t being supportive, let them know how it makes you feel, and don’t allow them to bring you down. If need be, create some distance from them.

menTal/psychologicalWe all have self-talk — inner conversations. How do yours sound? Are they uplifting and positive or negative and depressing? Staying positive is critical to your success. Keep your inner voice full of “I will and I can lose weight. I will be consistent with exercise, be positive, look beautiful, be strong, and accomplish my goals!”

By Julia C. Karlstad, M.Ed., CSCS

keepingit RealWith

WeightLoss


i ngred ients:1/2 tablespoon extra-virgin olive oil3 ounces grilled chicken1 tablespoon caramelized yellow onions½ teaspoon chopped garlic1 ounce (by weight) julienned, seared red bell peppers2 tablespoon (julienned, 1 in and 1 on top) basil 2 ounces (by weight) diced roma tomatoes2 each 1 ½ ounce ladles vegetable stock1 tablespoon crumbled feta ½ tablespoon cilantro pesto½ teaspoon salt/pepper Mix5 ounces cooked angel hair1 ounce fresh spinach ½ tablespoon cheese (parmesan/Romano blend)

di rec t ions:Heat a non-stick sauté pan, add extra virgin olive oil.Add chicken, onions, garlic and peppers, sauté.Add basil and tomatoes, sauté.Add stock, feta and pesto, heat through.Season with salt and pepper.Heat pasta in boiling water. Drain and add pasta to pan, add spinach, toss to combine.Be careful not to overcook spinach. Place in a pasta bowl, towering in the center.Garnish with basil and parmesan or Romano cheese.

Makes 1 serving

Light PastaPesto Executive Chef Eduardo Franco of Brio Tuscan Grille is proud to provide the Light

Pasta Pesto recipe at 600 calories per serving. “To eat well is to live well!”

Rec ipe


By Debbie Davis

Cardio has its place for a healthy heart and lungs, but strength training is an important component of an all-around effective workout program. Here are seven reasons to start today!

1Speed up metabolism and lose inches: Effective strength training puts additional muscle on the body. This coupled with a balanced diet can increase an individual’s metabolism and

contribute to fat loss.

2Increase bone strength and prevent bone loss: Bone strength is critical as we age, and strength training actually contributes to a reduced risk of bone fractures. Research has shown that after six

months, regular strength training can increase bone density by 13 percent.

3Exercise anywhere, anytime. Pushups, squats and triceps dipsare just three examples of exercises that are effective and canbe performed anywhere.

4Improve sleep and reduce chronic pain: By aiding in a reduction of fat, sleep quality can be improved. Getting stronger can also reduce chronic pain and inflammation.

5Improve mood: By adding muscle through strength training, you can actually fight off depression by increasing endorphins.

6Ward off type 2 diabetes: Building muscle through strength training not only burns more calories, it also aids the body in ridding itself of blood sugar quickly. This type of action contributes to fighting off

type 2 diabetes.

7Prevent and manage disease: Strength training promotes a healthier body, which can aid in fighting off chronic illnesses such as high blood pressure, heart disease and arthritis.

Embrace strength training to help live a longer, healthier life. Start now, and you will see positive results. What are you waiting for? Get busy!

Reasons to strength Train

Top

7


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For more information contact:Y Living and YMCa’s Diabetes Prevention ProgramVeronica Wong-Rizzo - (210) 924-8858

Stanford Diabetes Self Management ProgramStacy Maines - (210) 207-8744

Information provided by YMCA of Greater San Antonio

free programs help san antonio


If you are at risk of type 2 diabetes, or if you have already received a diagnosis, you do not have to fight the battle alone. The YMCA of Greater San Antonio and the San Antonio Metropolitan Health District (Metro Health) have teamed up to provide programs aimed at preventing and managing diabetes. Best of all: All of the programs are available absolutely free to participants! There are three options to choose from: the Y Living Program, the YMCA’s Diabetes Prevention Program and the Stanford Diabetes Self-Management Program. Each offers a unique, proven approach to diabetes prevention and control:

tHe Y LiviNg PROGRAM A family approach to chronic disease prevention

The Y Living program is a 12-week, family-based program that takes a holistic approach to total wellness. By focusing on the enrichment of spirit, mind and body, participants improve quality of life and prevent chronic disease. Twice-weekly seminars provide knowledge and tools necessary to prevent illnesses resulting from obesity and a sedentary lifestyle. Following each seminar, families have fun and get moving through a group exercise class or other physical activity. This medically based program was developed through a collaboration between the YMCA of Greater San Antonio and the University of Texas Health Science Center’s Institute for Health Promotion Research, so families can be sure that this approach to health and wellness is firmly rooted in science.

YMCa DiaBeteS PreveNtioN PROGRAMHelping adults lower their riskfor type 2 diabetes

The YMCA’s Diabetes Prevention Program helps those at high risk of developing type 2 diabetes adopt and maintain healthy lifestyles by eating healthier, increasing physical activity

and losing a modest amount of weight in order to reduce their risk of developing the disease. Over the course of 12 months, trained Lifestyle Coaches offer support and guidance to participants through small group sessions in a supportive, peer environment. The YMCA’s Diabetes Prevention Program is part of the CDC-led National Diabetes Prevention program. To qualify, you must be 18 years of age, overweight with a BMI of 25 or higher and at high risk of developing type 2 diabetes (or have been diagnosed with prediabetes).

StaNforD DiaBeteS SeLf-MaNageMeNt PROGRAMProviding support and guidance to manage diabetes

Metro Health now offers the nationally acclaimed Stanford Diabetes Self-Management Program (DSMP). This evidence-based program developed at Stanford University helps individuals to take control of their health by gaining confidence in their ability to safely manage the symptoms of diabetes. Over the course of six weeks, participants engage in highly interactive workshops in a small-group setting. Participants are encouraged to share experiences and support one another through the course of the program. Workshops cover a range of topics, including control of symptoms, healthy eating, goal setting, relaxation techniques and dealing with negative emotions. DSMP workshops are open to adults with diabetes — including type 1 diabetes — and their family members or caregivers.

Working together, living better

Not sure which program is best for you? The Y and Metro Health have created a website where you can learn more: www.DiabetesHelpSA.com. Assess your risk and see which program can help you. Programs are offered at locations across the San Antonio area, and new sessions are being added regularly.

fight diabetes & prediabetes


By Leslie Hoy, MA, LPC

ToP 6weIGhT LoSS MISTaKeS...and hoW to overcome them

The holidays are over, and the New Year’s resolutions have begun. Weight loss is usually a common resolution — and the mistakes below are, unfortunately, common too.

Trying To do Too much aT once One of the biggest mistakes people make is to try to make too many changes at once. For instance, we tell ourselves we’ll start working out six days a week, cut out sugar, eat a salad daily AND go to bed by 9 pm. This is a set-up for failure and discouragement. The best way to achieve long-term weight loss and lifestyle changes is to make small and gradual changes. It is important to set realistic goals that you can achieve.

Thinking you can lose weighT wiThouT eXercising Many people will try to get around the

need to exercise when working to lose weight. You may lose weight in the short term, but it is extremely difficult to maintain that weight loss AND to develop a healthy lifestyle without exercising. Exercising most days of the week will make you most successful. Start out slow and always check with your physician regarding your personal exercise recommendations.

eXpecTing immediaTe and quick resulTs Wouldn’t it be great to lose that extra 25 pounds in a month? Most of us would love to have that fast of a change. Unfortunately, it is not realistic or healthy. It takes time to lose weight. After all, you didn’t put the weight on in a month. The general weight loss recommendation is ½ pound to 2 pounds per week. Slow and steady wins the race.

You are working to make lifestyle changes, not just “lose weight.” Always check with your health care provider regarding their recommendation for your weight loss.

noT managing your sTress During the past decade, I have given many presentations on stress management. One of my standard questions is to ask people about their current level of stress. The majority of people indicate that their stress level is moderate to severe! As you know, many people overeat and choose unhealthy foods when they are stressed. To achieve long-term weight loss and a healthy lifestyle, it is important to manage stress. This may mean learning to say no, exercising, engaging in relaxation exercises and making sure you get enough sleep.

noT wriTing down whaTyou eaT Many people will start writing down what they eat and then get tired of it. “It’s too much trouble.” “I forgot.” “I don’t want to.” Research suggests that those successful with long-term weight loss and healthy lifestyle changes write down what they eat on a regular basis. A 2008 study published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts. There are MANY options to track your food intake. You can use pen and paper or you can use an online version.

noT changing your ThoughTs and beliefs Maintaining the same thoughts and beliefs that lead to weight gain and unhealthy lifestyle habits will not help you to maintain your healthy lifestyle changes. One of the areas that is often ignored or forgotten when developing a healthy nutrition plan and healthy lifestyle is addressing the way we think. Most of us have irrational, illogical and unproductive thoughts that can decrease our success towards our goals. “Black and White” or “All or Nothing” thinking is a common thinking error in weight loss. For example, you ate the whole bag of cookies and now think, “I blew it.” Many people will then reach for the next thing to eat. A more helpful way to think would be, “I just ate something that was not on my food plan. Let me get right back on track – NOW, and eat the items I planned.” It is important to learn a healthy, more rational way of thinking to maintain your positive changes. That may also include developing more realistic and positive beliefs about ourselves.


Documents

Peaklife SA Magazine--Winter 2014