fitness and health 2015

6
BY DAVE FOLEY SPECIAL TO THE CADILLAC NEWS aybe it was discov- ering that your favorite jeans no longer fit or find- ing yourself getting out of breath from shoveling snow or discovering that your cholesterol numbers were higher than the bat- ting averages of most De- troit Tigers. If this sounds like your situation, you don’t need a doctor to tell you that remedying this would mean changes in diet and exercise. Making changes in diet can be a fairly complex operation. Developing an exercise program is much simpler. And when it comes to burning calories, it’s hard to beat running. Even if you’re just jogging, you can knock off 500-700 calo- ries an hour. To get started all that’s needed is a pair of running shoes which will cost $80 to $100. You definitely want running shoes — ones spe- cifically made for running, not cross trainers, tennis shoes, or other athletic foot- wear. Although there are cheaper ones sold as run- ning shoes, those who plan to run, especially if they’re older, need the mid-sole cushioning, heel support, and motion control features that come with quality running shoes. A good pair will carry you through 500 miles of running. As a be- ginner, don’t worry about buying specialized running apparel, most of what’s needed — shorts, T-shirts, sweatshirts, hats, gloves, a windbreaker — you prob- ably already own. A pair of nylon wind pants might be the only clothing item that needs to be purchased. It’s hard to make an ex- cuse for not having time to run since most only have to step out the door to begin the workout. And it doesn’t take long, 30 minutes a day is adequate and you can even run a good 5k time with just a daily half-hour workout. Not much of a skill set is required to be a runner; just start running or if that seems a bit daunting begin by alternating walking and running. If you haven’t done any exercise at all, begin by walking a minute and running a minute. On your first outing you might only total five minutes of running. In the first days, you might walk one day and then walk/run the next. A daily running program follows a hard/easy/hard sequence. After a hard ef- fort that stresses your body, take a day to recover since the extra effort creates small muscle tears which need a day to reknit into stronger muscle enabling better performance. That’s why one can continue to increase the work load by adding more minutes of running and lengthening the running intervals. Keeping adding minutes of walking and running until you can stay out for at least 30 minutes. The goal is to reach the point where you can run continuously for the full half-hour. Initially running isn’t fun. You’re breathing hard, and your legs ache. That extra effort is torching calories, but for many the best part of the run comes when it’s done. Don’t be discouraged. It gets better. Repeated runs causes your heart and circulatory sys- tem to make adjustments as new capillaries are formed, enabling your heart to work more efficiently. This means it becomes easier to breathe and your legs won’t be so sore. As your body adapts you’ll find that you can run more easily with less effort. That’s when you add a few minutes to your workout and pick up the pace. A good way to insure that your running program con- tinues is to set a goal. For some it is to extend runs so that eventually one can do the 7.1 mile loop around Lake Cadillac. Another is to complete a 5K race. Two popular local runs are Cadillac’s Memorial Day Stride for Strive 5K or Lake City’s Greatest Fourth in the North 5K. The harder you run, the more calories you burn. That’s a fact. Run for an hour at an 11-minute-per-mile pace and you burn around 550 calories. Move the pace up to 8 minutes per mile and you shed 825 calories. Improvement comes when you run at a rate that is mildly uncomfort- able and your breathing becomes slightly labored. Those seeking the best level of racing fitness will do some hard running becom- ing disciples of the “no pain no gain” principle. But be careful. If you’re going to run hard, be sure you are coming off a day of easy running and just add a minute or two to what had been your recent hardest run. Much has been written about stretching. For many years, all the literature produced on the subject, implored athletes to do a series of stretches before they began their workouts. Recent research has found that stretching has no real effect on performance or injury prevention. A major study conducted at Ball State University even discovered that those who stretched before running hard, actually ran slightly less fast than those who did no stretching. While it may be OK to leave the stretch- ing until after the run, it is important to begin a run by jogging slowly for a few minutes to warm up the muscles. When it comes to eating and running, there’s a few ideas to keep in mind. Food does take some time to di- gest. That’s why it’s best to wait at least an hour after eating a meal before you lace up your running shoes and head out the door. Run- ning on a full stomach can create cramps and an un- pleasant heavy feeling. On the other hand, you need the energy food provides to run, so don’t go on a starva- tion diet. If you cut out the junk food, and second help- ings, and eat a balanced diet, running should help you whittle away excess pounds. “Running,” I often tell people, “allows me to continue to eat in the life- style that I have grown ac- customed to.” Well, there it is, kind of a “Beginner’s guide to run- ning.” All that’s left is for you to summon the will to take those first steps out the door. Start the new year off running right A beginner’s guide to running M DAVE FOLEY | SPECIAL TO THE CADILLAC NEWS Setting a goal of running in a 5K race can help you stay on a regular running program. ‘The harder you run, the more calories you burn . That’s a fact.’ INSIDE: ______________ OK, you conquered a 5K, here’s how you win it — or at least run a faster time. See page 2 ______________ 5K too easy? Time to train for a marathon. See page 3 ______________ Over did it? Don’t worry, we have tips on how to recover. See page 4 ______________ Want to improve your overall fitness? Want variety? See page 5 ______________ FRIDAY, JANUARY 16, 2015 | www.cadillacnews.com 775-NEWS (6397) CADILLAC NEWS | TRUSTED. LOCAL. CONNECTED F1 FRIDAY, JANUARY 16, 2015 obituaries THE #1 SOURCE of local news & advertising information. No other media offers such a wide range of news & advertising information in ONE buy. To speak with a marketing consultant about the perfect place to advertise your business, call 231-775-6565 and ask for Pat. Sports news advertising classifieds community

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Fitness and Health 2015

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  • By Dave FoleySpecial to the cadillac NewS

    aybe it was discov-ering that your favorite jeans no longer fit or find-

    ing yourself getting out of breath from shoveling snow or discovering that your cholesterol numbers were higher than the bat-ting averages of most De-troit Tigers.

    If this sounds like your situation, you dont need a doctor to tell you that remedying this would mean changes in diet and exercise.

    Making changes in diet can be a fairly complex operation. Developing an exercise program is much simpler. And when it comes to burning calories, its hard to beat running. Even if youre just jogging, you can knock off 500-700 calo-ries an hour.

    To get started all thats needed is a pair of running shoes which will cost $80 to $100. You definitely want running shoes ones spe-cifically made for running, not cross trainers, tennis shoes, or other athletic foot-wear. Although there are cheaper ones sold as run-ning shoes, those who plan to run, especially if theyre older, need the mid-sole cushioning, heel support, and motion control features that come with quality running shoes. A good pair will carry you through 500 miles of running. As a be-ginner, dont worry about buying specialized running apparel, most of whats needed shorts, T-shirts, sweatshirts, hats, gloves, a windbreaker you prob-ably already own. A pair of nylon wind pants might be the only clothing item that needs to be purchased.

    Its hard to make an ex-cuse for not having time to run since most only have to step out the door to begin the workout. And it doesnt take long, 30 minutes a day is adequate and you can even run a good 5k time with just a daily half-hour workout.

    Not much of a skill set is required to be a runner; just start running or if that seems a bit daunting begin by alternating walking and running. If you havent done any exercise at all, begin by walking a minute and running a minute. On your first outing you might only total five minutes of running.

    In the first days, you might walk one day and then walk/run the next. A daily running program follows a hard/easy/hard sequence. After a hard ef-fort that stresses your body, take a day to recover since the extra effort creates small muscle tears which need a day to reknit into stronger muscle enabling better performance. Thats why one can continue to increase the work load by adding more minutes of running and lengthening the running intervals. Keeping adding minutes of walking and running until you can stay out for at least 30 minutes. The goal is to reach the point where you can run continuously for the full half-hour.

    Initially running isnt fun. Youre breathing hard, and your legs ache. That extra effort is torching

    calories, but for many the best part of the run comes when its done. Dont be discouraged. It gets better. Repeated runs causes your heart and circulatory sys-tem to make adjustments as new capillaries are formed, enabling your heart to work more efficiently. This means it becomes easier to breathe and your legs wont be so sore. As your body adapts youll find that you

    can run more easily with less effort. Thats when you add a few minutes to your workout and pick up the pace.

    A good way to insure that your running program con-tinues is to set a goal. For some it is to extend runs

    so that eventually one can do the 7.1 mile loop around Lake Cadillac. Another is to complete a 5K race. Two popular local runs are Cadillacs Memorial Day Stride for Strive 5K or Lake Citys Greatest Fourth in the North 5K.

    The harder you run, the more calories you burn. Thats a fact.

    Run for an hour at an 11-minute-per-mile pace

    and you burn around 550 calories. Move the pace up to 8 minutes per mile and you shed 825 calories.

    Improvement comes when you run at a rate that is mildly uncomfort-able and your breathing becomes slightly labored. Those seeking the best level of racing fitness will do some hard running becom-ing disciples of the no pain no gain principle. But be careful. If youre going to run hard, be sure you are coming off a day of easy running and just add a minute or two to what had been your recent hardest run.

    Much has been written about stretching. For many years, all the literature produced on the subject, implored athletes to do a series of stretches before they began their workouts. Recent research has found that stretching has no real effect on performance or injury prevention. A major study conducted at Ball State University even discovered that those who stretched before running hard, actually ran slightly less fast than those who did

    no stretching. While it may be OK to leave the stretch-ing until after the run, it is important to begin a run by jogging slowly for a few minutes to warm up the muscles.

    When it comes to eating and running, theres a few ideas to keep in mind. Food does take some time to di-gest. Thats why its best to wait at least an hour after eating a meal before you lace up your running shoes and head out the door. Run-ning on a full stomach can create cramps and an un-pleasant heavy feeling. On the other hand, you need the energy food provides to run, so dont go on a starva-tion diet. If you cut out the junk food, and second help-ings, and eat a balanced diet, running should help you whittle away excess pounds. Running, I often tell people, allows me to continue to eat in the life-style that I have grown ac-customed to.

    Well, there it is, kind of a Beginners guide to run-ning. All thats left is for you to summon the will to take those first steps out the door.

    Start the new year off running rightA beginners guide

    to running

    M

    dave Foley | Special to the

    cadillac NewS

    Setting a goal of running in a 5K race can help you stay on a regular running program.

    The harder you run, the more

    calories you burn.

    Thats a fact.

    InsIde:______________

    OK, you conquered a 5K, heres how you

    win it or at least run a faster time. See page 2______________5K too easy?

    Time to train for a marathon. See page 3

    ______________Over did it?

    Dont worry, we have tips on how

    to recover. See page 4

    ______________Want to improve

    your overall fitness? Want

    variety? See page 5

    ______________

    Friday, JaNuary 16, 2015 | www.cadillacnews.com 775-NEWS (6397) cadillac NewS | truSted. local. coNNected F1

    Friday, January 16, 2015

    obituaries

    the #1 Sourceof local news & advertising information.

    No other media offers such a wide range of news & advertising information in ONE buy.To speak with a marketing consultant about the perfect place to advertise your business, call 231-775-6565 and ask for Pat.

    Sports news

    advertising

    classifieds

    community

  • All of us enjoy our music during our workouts. Research shows that we are more likely to turn up the volume on our iPods and other personal music devices to drown out the surrounding noisy environment. Whether we are listening to classical, rock, country or other music genres, loud volume levels will damage our hearing. 65% of individuals with hearing loss are under the age of 65. Ten million Americans suffer from irreversible noise induced hearing loss.

    At ASC Hearing Clinic, we offer custom ear protection as well as custom earmolds that couple to your personal listening devices earplugs. These custom earplug devices provide a snug, secure fit while reducing background noise and reducing your need for potentially damaging loud volume during your workout routine.

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    Music LoversThe iPod and other MP3 players are everywhere these days. Whether you are running errands or running at the gym, these devices can provide a limitless supply of music. There is now a custom made mold that couples to your current earbuds for improved sound quality and fit in your ears.

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    SwimmoldsA swimmold is a floatable mold that is great for keeping water and moisture out of your ears. This is especially important for children who have middle ear tubes.

    By Dave FoleySpecial to the cadillac NewS

    Running and finishing a 5 kilometer race (thats 3.1 miles to the non-metrical mind) is a relatively easy goal to achieve.

    Three days a week jog-ging at an easy pace for a half-hour should do the trick. For those seeking faster times and maybe the possibility of winning an age group medal, more time and effort is required.

    Start by scheduling runs five days a week; if you can run every day, thats even better.

    If youre motivated, work up to where your longest run becomes a 5-miler. Do this at a pace thats slightly beyond your comfort zone. This will give you both the confidence and the leg strength to run more com-petitively.

    Not only are your legs getting stronger, your heart is as well which gives your lungs more capacity. That will become apparent as you discover that you are able to run faster and farther without getting out of breath. The long run is the first component of every racers training program.

    The next facet is speed. Youll need and want it at the end of a race when you summon all you have left for one final frantic rush to the finish. Less obvious but even more vital, speed work done in training strengthens your legs so they can hold a faster pace during the race.

    Speed work in training can be done by running 200s or 400s on a track or it can easily be accomplished on a road or trail by doing one-, two-, or three-minute accelerations which can range from an all-out

    sprint to a faster-than-nor-mal pick up. Each of these intervals will quickly push your heart rate way up and make your legs burn.

    Yes, its a bit painful, but it trains you to run faster and thats what makes for successful racing. Speed work is tough on the legs and should only be done once a week. However, youll discover that as your body adapts, you can add a couple more minutes of fast running to each week-ly workout.

    Your training plan now includes two hard ses-sions a week a long run and speed work. A dose of hill work would be a good final objective. You might wonder why you need to run hills if you only plan to run on flat race courses, such as those along the shore of Lake Cadillac or in Lake City. Running up an incline builds leg strength and increases stamina. I used to have my Cadillac cross country and track teams do hill work every week on North Street Hill near McKinley School.

    You cant fake it on hills;

    every run up is painful. The extra effort needed for climbing builds mental for-titude as well as physical strength. Running down-hill helps one to lengthen their stride as well learn to run fast without losing balance.

    Of course, theres other options besides North Street. In selecting a hill find one that has some

    steepness and offers 200 to 400 yards of climbing.

    Start with two or three runs to the top and gradu-ally, over time, as your body adjusts to the stress, increase the number of repetitions.

    There you have it, three workouts a long run, some speed and hills, the keys to success in racing. These hard sessions alter-

    nate with days of easy jog-ging. The slow running al-lows your body to recover.

    When you begin to in-crease your training load, you increase the likelihood of developing an overuse injury. After a hard work-out, expect stiffness for one to two days in your quad-riceps (upper legs) and perhaps calf muscles. If muscles are equally stiff in both legs, that is normal.

    Conditioning involves creating micro muscle tears which knit together making you stronger. If the stiffness is unequal in both legs or you have pain in a specific muscle or joint, you need to pay attention. The cause is probably over-use and the best prescrip-tion is rest. Take a couple days off and then try some easy running. If there is still soreness, go with an-other couple days off.

    Most running injuries will heal if the painful area is not stressed. You may be able to run, even with a little pain, but if the pain gets worse you must stop.

    For blisters use Mole-skin, Second Skin or other

    blister coverings. Stop run-ning when you feel a hot spot. A full blown blister may end your running un-til it heals.

    As your conditioning improves,you might want to try a time trial. Measure a three mile course. Car odometers are notoriously inaccurate. If using GPS units, measure a couple times since these units may vary from day to day. A calibrated bike computer may be the most accurate.

    Once you have a course with the mile and two-mile points marked, run the route at your best effort. That will give you an idea of how to pace yourself on the day of the race. Al-though you may run slight-ly faster on race day, most runners make the mistake of letting their adrenalin take charge causing them to start out too fast and then later are slowed by fatigue.

    If youre looking for a best effort on race day, the time to start training is now. January is not too early to start preparing for a spring race.

    F2 cadillac NewS | truSted. local. coNNected 775-NEWS (6397) www.cadillacnews.com | Friday, JaNuary 16, 2015

    A simple training plan to run a faster 5k race

    If youre looking for a best effort on race day, the

    time to start training is now. January is not

    too early to start preparing for a

    spring race.

    BeN Boyce | Special to the cadillac NewS

    Although you may not be among the race leaders, you will surprised at the improvement that comes when your training includes some longer and faster runs.

    By Danielle BraFFtriBuNe NewS Service

    If your common cold has been hanging around for more than a week, it may not be a cold at all. It might actually be an al-lergy disguised as a cold.

    Dr. Stanley Goldstein, director of Allergy and Asthma Care of Long Is-land, in New York, said fall and winter allergies are just as common as spring and summer allergies. Whats different about the allergies this time of year, he added, is that most people simply dont know they have them.

    These just dont bring patients out of the wood-work, complaining because many of them are just liv-ing with them, Goldstein said. If you walk around congested very early in life, you dont realize what it means to feel normal.

    Or many people may simply think that theyre getting a cold over and over and over again, said Tonya Winders, president and chief executive officer of the Allergy & Asthma Network Mothers of Asth-matics, based in Virginia.

    The most confusing aspect of telling the differ-ence is that the symptoms are so similar, Winders said.

    Airborne allergies and common colds both can produce coughs, sneezing, a stuffy nose and a runny nose, she said.

    But there are a few differ-ences.

    A cold should last less than 7 to 10 days, while seasonal allergies tend to last through the entire season. The allergy usually will start at the onset of the season, while the cold could begin at any time, Winders said.

    Other ways to tell them apart would be that a cold may start with a sore throat and may be accom-panied by a low-grade fever or body aches, while recur-rent colds that arent as-sociated with a fever would be allergies, said Dr. Cristi-na Porch-Curren, allergist with Coastal Allergy Care in California.

    Itchy eyes or an itchy nose or both also would be hints that the ail-ment actually may be an

    allergy, said Dr. Timothy Craig, professor of medi-cine and pediatrics at Penn State University College of Medicine.

    Thus seasonal distribu-tion, sneezing and itchy eyes often point toward al-lergies, Craig said.

    Winders suggests seeing a primary care physician who can point you in the right direction, and if over-the-counter allergy medications dont work, then an allergist can do a

    full work-up to figure out exactly which allergies are triggering a reaction.

    Even those who havent had allergies in the past could be subject to new fall or winter allergies, Wind-ers said.

    We know that aller-gies change and develop over time because theyre driven by exposure, so you have to be exposed to the allergen more than one time to have that allergy, she said.

    Hormones or reloca-tion also can play a role in later allergy onsets that cause more than 50 million Americans to suffer from some form of allergies, and that number has been increasing since the 1980s, according to the U.S. Cen-ters for Disease Control and Prevention.

    In the fall, the most common allergy is hay fever, which is caused by ragweed, while winter al-lergies tend to be to mold,

    dust, mites and animals because people spend more time inside in small spaces, Winders said, add-ing that these allergies are more common in the parts of the United States that have more dramatic seasonal differentials, such as the Northeast and Mid-west.

    Where theres a very significant fall and a de-fined winter, youll see more seasonal allergies, Winders said.

    Feeling ill? Sneezing, runny nose? Could be a cold, could be allergiesHow to tell if what has you down is a cold or allergies

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    By Dave Foleyspecial To The cadillac news

    Running a marathon may seem a bit daunting; to cov-er the 26.2 mile marathon distance is like running from Cadillac to Reed City.

    Yet dozens of Cadil-lac area runners count themselves as finishers. As all runners soon learn, it doesnt matter if youve run a dozen road races, havent missed a daily run for six months, or average 60 miles of running a week nothing establishes your running credentials like being able to say youve run a marathon. Conversations that begin with Oh, youre a runner, are almost in-variably followed by, Have you ever run a marathon?

    First-time marathoners usually have goals that can be categorized as either finishing it or surviving it. Survivors attempt 26-mil-ers typically with little or no serious preparation. They train minimally and on race day suffer mightily. Doing a painful walk/run through the final miles not only is a wretched experi-ence for the runner, but is viewed with a feeling more akin to pity than admira-tion by the spectator.

    Yet marathoning need not be a physically or emotion-ally punishing venture. With solid preparation and a reasonable race plan, a 26.2 mile race can be a chal-lenging as well as enjoyable outing.

    Having some experience with races is a prerequisite to marathoning. Complet-ing a longer race, perhaps a half-marathon, will be a

    good indicator of how well your legs will handle the stress of a longer event. It will also give you a preview of the emotional highs and lows that one feels during an extended competition.

    The decision to run a marathon should be made months before race day. Assuming one has already been running regularly, a minimum of three months are required to specifically prepare for a marathon.

    Mileage should reach 35

    to 50 miles per week during the last month-and-a-half, which includes a weekly run of at least 15 miles. The long run is the cornerstone of any training program. Completing approximately three 20-mile runs in the six weeks before the race is probably the most valu-able aspect of the training. Physiologically, the body needs to adapt to the rigors brought about by 3 to

    5 hours of continuous running. The long run strengthens leg muscles, builds the cardiovascular system, and helps the body become adept at metabo-lizing glycogen and fats your stored energy fuel for running. If the body is unable to efficiently utilize these fats or depletes its en-ergy stores too quickly, then that fatiguing state known as hitting the wall occurs.

    To incorporate the long run into your training,

    take your current running schedule and add one or two miles to lengthen this weekly run until you are covering 20 miles. Pace is also learned on the long run. After several extended runs, youll begin to get an idea of just how fast youll be able to go in a marathon. Time your runs. It is un-likely that you will exceed your practice 20-miler pace by more than a min-

    ute per mile on race day. These runs should tire you but not leave you feeling ragged. The purpose of the long runs is to gradually strengthen rather than bring on injuries. Plan on at least one and probably two easy days of jogging follow-ing a long run.

    The long run should be viewed as the highlight of your training week, rather than obligatory drudgery. Planning your route with an eye toward making it

    scenic and avoiding busy thoroughfares can enhance the experience. Running with others is frequently preferable to training alone as long as you cover the dis-tance at a reasonable pace.

    A sensible strategy is to run the first 20 miles of a marathon at a pace no fast-er than 30 seconds ahead of the per mile rate that you did in practice long runs. Ninety percent of runners run the first miles of the marathon faster than the last miles. Be cautious in your first marathon. If you feel fresh and exuberant at the 20-mile split on race day,

    you can always increase your speed. Going out too fast usually results in a painful finish.

    Train in the hard/easy mode if you run hard one day, take it easy the next. Trying to run your best every day is a sure way to get injured. If your muscles are still stiff after a day of easy jogging, skip the hard workout and go easy for a day or take a day off. Try for two good work-outs a week. Count the long run as one, then include a hard run of 5 to 7 miles and feel free to include some fast surges. You can

    substitute for the hard run by participating in a race. If you can handle two hard workouts a week, you might add a third by running up and down some hills. If your marathon course is on rolling terrain, this is rec-ommended.

    The great thing about running a marathon is that great athletic talent is not needed; perseverance is the key to marathon suc-cess. Just get out there day after day, put in the miles, and you will be amazed at how it easy it was to finish a marathon and actually have fun doing it.

    By Jack kellyTribune news service

    The hottest fitness trends for 2015 are body weight training and high intensity interval training, according to the ninth an-nual survey of 3,400 health and fitness professionals worldwide by the Ameri-can College of Sports Medicine.

    Yoga is the most popu-lar specialty class, with Bikram yoga (26 postures performed over 90 minutes in a hot room) especially in vogue. Zumba, once the

    most popular fitness class, is passe. No. 9 in ACSMs survey in 2012, Zumba fell to 34 this year.

    Body weight training is resistance training in which you use your own weight, rather than barbells, dumbbells, kettlebells or exercise ma-chines, to build muscle and strength. The most famil-iar examples are pushups, pullups and burpees (squat thrusts to Army and Ma-rine veterans).

    High intensity interval training, also known as HIIT, involves short bursts

    of intense activity, fol-lowed by brief periods of rest. You can burn more fat and build more muscle in the half hour or less it takes to perform a typi-cal HIIT routine than you can in an hour or more of conventional aerobic or re-sistance training, multiple studies have shown.

    Japanese researcher Izumi Tabata demon-strated that in his Tabata routine, 20 seconds of all-out cycling, followed by 10 seconds of slow peddling, repeated for four minutes increased VO2 max (maxi-mal aerobic capacity) as much as did 45 minutes of long, slow cardio.

    Youre burning fat long after youve left the gym, because HIIT raises your metabolic rate and keeps

    it high for many hours. A Tabata routine burns fat almost exclusively, not both fat and muscle, as conventional cardio exer-cises tend to do.

    A typical Tabata routine consists of a 5-minute warm-up, a 4-minute all-out cycle, 2 minutes of rest, followed by an-other 4-minute cycle with a different exercise, and a 5-minute cool down. An-other popular HIIT work-out is Crossfit.

    Psychotherapist Kevin Caridad, 38, said hes lost 40 pounds since he began taking Tabata classes.

    Boxing is a popular HIIT class at Doughertys ath-letic club. Students spar with the Boxmaster, an ex-ercise machine that costs nearly $15,000, not with each other.

    Boxing stimulates all muscle groups, provides both aerobic and anaero-bic training, can burn up to 1,000 calories an hour.

    Boxing is empowering

    for women, said Jackie Frederick, the fitness and wellness director who teaches it. You feel better after you hit something.

    HIIT works in part be-cause people tend to push their bodies harder when they know its just for a short time, Frederick said.

    Though HIIT is a demon-strably superior way to build muscle, burn fat and increase cardiovascular endurance, its hard to do, can be dangerous for those who are out of shape or have health problems.

    If that describes you, a kinder, gentler cousin of HIIT is making a come-back. Circuit training 6 to 10 exercises performed with brief rests in between is 14th in this survey, up from 18 last year.

    Would you like to run a marathon? Heres howBy Dave Foley

    special To The cadillac news

    I have been seeking the names of those in the Cadillac area who have run marathons. I know I have missed some, but this should be a good representation of those who have gone the distance.

    In the list Ive noted those with the fastest best times under three-anda-half hours for women which is an 8-minute-minute mile; three hours for men which is under 7 minutes per mile as well as those who have run more than 10 marathons or completed ultra marathons (50K to 50 miles). In addtion I list those who have run a marathon when they were over the age of 50.

    Linda Anderson Elizabeth Baller Susan Betts-Barbus Steve Barbus Kayla Barnes Stacy Baron Amy Bigger Sharon Birkhold Bobbi Blackman Micelle Brines 3:27 Megan Meyering Brinks Meg Stall-Center Larry Cherven 10 marathons; last

    one in his 50s Sara Colecchio Charlier Decker ran Boston Mara-

    thon at age 61 Kevin Decker Laurie Decker 3:01:27 Sean Derby Janie DuPont Lois Durham Brian Elenbaas 2:57 Ron Ensing 2:34 Chad Essenmacher Andrea Miller-Finnerty Dave Foley 20 marathons, 2

    50-milers; 2:25:10 Johanna Gomez Renee Gussert 3:27 Brian Heeringa Gloria Herringa Lisa Simmons-McClure- Hopkins Katy Huckle Chris Hummel Lee Jones Cynthia Kelly Andy Kibbe

    Molly Kidner Paul King Thomas Edward King Jr 2:51:13 Kristopher Krannitz Ted Kushion Mark Lanser Sue Lanser Jamie LeMay Cara Colasaco-Lindamood Brooks Lucas marathon at end of

    Ironman Traithlon Brent McCumber 2:50:48 Eric McCumber 2:48 Beth Menz Ricky Odette Tasha OMalley 11 marathons

    3:07 Kyle ONeil Ashley Otto Ella MacLean Gus Meyjes Sandy Morse Jim Neff Doug Nelson Deb Pearson Monica Pearson Danielle Bundy-Pettengill Tom Pierson Holly Poag plus a 50K Hugh Potter Phil Potvin Jr 50Ks to 100-milers Tim Reume Cathy Risley Hank Risley 35 to 45 marathons, 4 to

    5 ultamarathons; 2:44 Joe Santangelo more than 10 ul-

    tramarathonss Erin Koester-Schneider Matt Schneider 10 marathons plus

    50-miler Jessica Schwartz Katie Schwartz Jerry Sinkel Greg Sluiter 2:56.40 Mike Smith plus a 50K Bill Spurgeon Heather McRoberts-Szabo plus a 50k Jamie Swiger Leslie Thompson Kristen Halladay-Tonello Kamie Wade marathon at end of

    Iron man Triathlon Gretchen Rieser-Walsh 14 mara-

    thons; 3:30 Mary Whitley Forrest Williams Kasnadra Grant-Wrangler

    dave Foley | special To The cadillac news

    Tasha OMalley, who has run 11 marathons, averaged 7:10 per mile in her best run of 3:07.

    The long run should be viewed as the highlight of your training week, rather than obligatory drudgery.

    Marathoners from the Cadillac area

    Tns

    Jeff Verszyla, one of the weather fore-casters at KDKA, works out at the Oxford Athletic Club in Pine Township, Pa. There is a high intensity interval training boxing class at the gym.

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    f4 cadillac news | TrusTed. local. connecTed 775-NEWS (6397) www.cadillacnews.com | Friday, January 16, 2015

    By Dave Foleyspecial To The cadillac news

    You dont have to have athletic aspirations to wind up with sore muscles after a workout.

    An afternoon of split-ting wood, a day of rabbit hunting, or an outing on cross country skis any of these can leave you moving about like the Tin Woodsman of the Wizard of Oz.

    Ive been dealing with muscle stiffness since I be-gan running. On days af-ter a good hard run, Ill be doing the zombie shuffle for about three days until I loosen up again.

    But after 40 years of run-ning and doing various other muscle-straining ac-tivities, Ive learned some things about recovery that I can share with you.

    First of all, it starts and ends with being hydrated. Our bodies function better when our muscles and tis-sues are lubricated.

    If youre just taking it easy and wont be break-ing a sweat, just drinking water is sufficient. But if youre working hard, dont wait until the workout is done to start. Take in flu-ids before, during, as well as, after exercising.

    Consuming electrolytes drinks, which contain sodium, potassium, mag-nesium, along with carbo-hydrates and sweeteners may be helpful in recov-ering after hard efforts. But you may, especially if theyre loaded with sugar, drink down more calories than you burned.

    Be sure to have a snack. To replenish glycogen stores and sodium chlo-ride (salt) depleted by a workout, try to eat a snack in the first hour after exer-cising. Strenuous activity can suppress appetite. However, recovery will be better if something is eat-en. Look for high quality

    protein and complex car-bohydrates such as cheese and crackers, apple and peanut butter or trail mix. Snacking on salty foods, like pretzels or chips, will replenish sodium chlo-ride.

    Take time to stretch. Yes, I know stretching before exercising has been proven to be not so helpful, but after the workout thats the time to do some gentle stretching. Go with static stretches which will relax muscles, reduce injury risk, and keep your core temperature down. Easy, gentle movement im-proves circulation which promotes nutrient and waste product transport through the body.

    Studies have shown that post workout stretching

    may even improve perfor-mance.

    The best recovery plan may be to do nothing. Give your tired and stressed muscles time to recover. Take a day off running and instead go for a bike ride. Often in the days after a hard run, I can be found in a kayak or canoe paddling on a lake giving my upper body a good workout while my legs take a break.

    Though there are con-flicting studies about mas-sage helping recovery, it does seem to loosen tight muscles. In addition, tis-sue that has been worked on shows less damage and inflammation. Although massage therapists may be most effective, self-mas-sage may be an acceptable

    alternative. Using a foam roller can be a helpful, albeit painful means, of loosening tight muscles.

    Then theres the option of taking an ice bath. Diving into a cold lake, sliding into an bathtub filled with ice cubes, or massaging your skin with ice wrapped in a towel will instantly take your mind off whatever exercise you did and it may help speed your recovery.

    Because I live on a lake, cold water recovery is a real possibility for me. I may dive in during the summer or even wade around in the shallows in the spring or fall when the waters cold, but I havent gotten up the nerve to im-merse myself in a bath of ice cubes yet.

    Some prefer to use con-trast water therapy where cold and heat are alter-nated two minutes un-der hot water in a shower then shifting to 30 seconds of cold. Repeat this four times allowing a minute of moderate water between extremes. Advocates of this theory point to evidence that repeatedly constricting and dilating blood vessels helps remove and flush out waste prod-ucts in the tissues.

    All studies emphasize the value of sleep. And, Im a firm believer that a hard workout earns you the right to a goods nights sleep. Not only does that feel good, but while youre slumber-ing your body produces growth hormone which is

    largely responsible for tis-sue growth and repair.

    You can minimize the sore muscle problem by not overdoing it. That New Years resolution to exercise daily needs a gentle roll out. Ease into that marathon training program. Dont try to do it all on the first month. Increase the intensity and duration of your workout gradually. Heavy training at every session or a lack of rest days can under-mine your fitness plan and stymie your recovery efforts.

    Succeeding with recov-ery means listening to your body. Feeling tired or sore or a decrease in per-formance are indicators that more recovery time is needed. It might be best to take some time off. On the other hand, you might feel energized the day after a hard workout. In that case go ahead and put in another strong effort. If you pay attention, in most cases, your body will let you know what it needs, and when it needs it.

    By BarBara SaDickTribune news service

    Is sugar making us sick?A team of scientists at

    the University of Califor-nia in San Francisco be-lieves so, and theyre doing something about it. They launched an initiative to bring information on food and drink and added sugar to the public by reviewing more than 8,000 scientific papers that show a strong link between the consump-tion of added sugar and chronic diseases.

    The common belief until now was that sugar just makes us fat, but its become clear through re-search that its making us sick. For example, theres the rise in fatty-liver disease, the emergence of Type 2 diabetes as an epidemic in children and the dramatic increase in metabolic disorders.

    Laura Schmidt, a UCSF professor at the School of Medicine and the lead investigator on the project, SugarScience, said the idea is to make the findings comprehensible and clear to everyone. The results will be available to all on a website (SugarScience.org) and social media platforms like Facebook and Twitter.

    Added sugars, Schmidt said, are sugars that dont occur naturally in foods. They are found in 74 per-cent of all packaged foods, have 61 names and often are difficult to decipher on food labels. Although the U.S. Food and Drug Ad-ministration requires food companies to list ingre-dients on packaging, the suggested daily values of natural and added sugars cant be found.

    The FDA is considering a proposal to require food manufacturers to list in-formation on sugars in the same way they do for fats, cholesterol, sodium, carbo-hydrates and protein. But because so much added sugar is dumped into so

    many products, one aver-age American breakfast of cereal would likely exceed a reasonable daily limit.

    SugarScience shows that a calorie is not a calorie but rather that the source of a calorie determines how its me-tabolized, said pediatric endocrinologist Robert Lustig, a member of the SugarScience team and the author of Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease. Lustig said that more than half of the U.S. popula-tion is sick with metabolic syndrome, a group of risk factors for chronic diseases such as heart disease, dia-betes and liver disease that are directly related to the excessive consumption of added sugars in the West-ern diet.

    Figures from the Cen-ters for Disease Control and Prevention show the category of heart attack/stroke as the leading cause of death in the United States. Every day, 2,200 Americans die of cardio-vascular disease. Thats about 800,000 a year, or one in three deaths.

    The latest statistics from the American Diabetes Association show that 29.1 million Americans, or 9.3 percent, have diabetes. Of that number, 21 million have been diagnosed and 8.1 million have not, and the numbers continue to grow, according to the as-sociation.

    It doesnt stop there. The American Liver Founda-tion says at least 30 million Americans, or 1 in 10, has one of 100 kinds of liver disease.

    Clinicians widely believe that obesity is the cause of metabolic disease. Al-though it is a marker for these diseases, Lustig said, its not the cause. Too much sugar causes chronic metabolic disease in both fat and thin people, he said, and instead of focus-

    ing on obesity as the prob-lem, we should be focusing on our processed-food supply.

    The average American consumes 19.5 teaspoons (78 grams) of sugar a day, substantially more than the amount recommended by the American Heart Association. The associa-tion sets these limits: 6 tea-spoons (24 grams) for wom-en, 9 teaspoons (36 grams) for men, and 3-6 teaspoons (12-24 grams) for children, depending on age. Just one 12-ounce soda contains 8 to 9 teaspoons (32-36 grams) of sugar.

    Liquid sugar in sodas, energy drinks and sports drinks is the leading source of added sugar in the American diet. That represents 36 percent of all added sugars consumed, according to the Depart-ment of Health and Hu-man Services. And because liquid does not include fiber, the body processes it quickly. That causes more sugar to be sent to the pan-creas and liver than either can process properly, and the resulting buildup of sugar leads to heart dis-ease, diabetes and liver disease.

    Consuming too much sugar causes the level of glucose sugar in the blood-stream to increase. That, in turn, causes the pancreas to release high levels of in-sulin that cause the body to store extra calories as fat.

    Too much insulin also affects the hormone leptin, a natural appetite suppres-sant that signals the brain

    to stop eating when full. But the imbalance of in-sulin levels caused by the intake of too much sugar causes lipid resistance, and the brain no longer gets that signal.

    Another member of the SugarScience team, Dean Schillinger, is a professor of medicine at UCSF and a practicing primary care doctor at San Francisco General Hospital. He be-lieves the overconsump-tion of added sugars is a social problem, not a prob-lem of individual choice and freedom.

    People are becoming literate about the toxic effects of sugar, Schil-linger said, and have more understanding of the idea that high doses are bad for ones health. He sees evidence that those in a higher socioeconomic bracket are taking steps to limit intake of sugar when compared with poorer, less literate people.

    Healthy food is expensive and less readily acces-sible in poorer neighbor-hoods, and because corn is so abundant and cheap, it is added to many food products. Dumping high fructose corn syrup into cheap foods, sodas, sports drinks and energy drinks is toxic to the body, causing epidemic metabolic dis-eases and a serious health crisis, Schillinger said.

    To underscore the scope of the problem, he pointed out that during the Iraq and Afghanistan wars, 1,500 American soldiers lost a limb in combat. In

    that same period, 1.5 mil-lion people in the U.S. lost limbs to amputations from Type 2 diabetes, a prevent-able disease. We have yet to mobilize for a public health war, he said, but the time has come to do so.

    Such a war would have to take on the root causes

    of the problem. As a na-tion, Schillinger added, we would need to look at our food policies, food pricing, availability of healthy foods, and the marketing being carried out by food and beverage industries to hook the public on un-healthy choices loaded with added sugar.

    How to deal with post exercise muscle stiffness

    dave Foley | special To The cadillac news

    The stretching motions of yoga helps loosen stressed muscles.

    Heavy training at every session or a lack of rest days can undermine your fitness plan and stymie your recovery efforts.

    Scientific team sounds the alarm on sugar as a source of disease

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    Cataracts affect nearly 22 million Americans age 40 and older. By age 80, more than half of all Americans have a cataract. But how do you know if you are one in 22 million?

    Richard Brenz, M.D., Riemer Eye Center says, Routine eye exams are the best way to determine if a cataract has begun. Follow up exams by an Ophthalmologist will determine if the persons lifestyle is affected due to reduced vision and the best time for surgery to remove the cloudy lens. Contrary to the myth, a cataract does not have to be ripe to be removed. What is a Cataract?

    A cataract causes the eyes lens to become cloudy due to a calcification-like build up which causes reduced vision. As the light rays

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    the retina, which is a layer of light-sensitive cells at the back of the eye. When the eyes lens becomes cloudy, this is a cataract.

    As a cataract begins to develop, there may be no change in vision. However, as it progresses, it may begin to interfere with daily activities. Those with cataracts often describe their vision as blurry, cloudy or dim, or things are not

    as bright or colorful as they once were, and its even described as looking through a dirty windshield. A cataract may affect one or both eyes. What Is Cataract Surgery?

    Generally, the Ophthalmologist will remove the cataract on one eye at a time, with the second cataract being removed within a few weeks. Deborah Wu, M.D., Riemer Eye Center explains, During the surgery, the lens that has become cloudy is removed, then a clear, artificial lens called an intraocular lens or IOL, is implanted. This is typically done under sedation, where patients are given a relaxing medication and numbing drops in the eye. The patient then sees through the implanted lens instead of the cloudy cataract.

    Because the eye heals very quickly, within hours to a week, vision is restored. For most, this procedure may cause some discomfort, but is painless.

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    Friday, January 16, 2015 | www.cadillacnews.com 775-NEWS (6397) cadillac news | TrusTed. local. connecTed F5

    1,000 calories are easy to consume

    Workout vs. high-calorie foodPeople who exercise to help them lose weight should remember that a simple high-calorie dish can outweigh hours of exercise.

    Taking it in Burning it off

    Bodys basic

    metabolism burns about 1,100

    caloriesa day

    Source: U.S. Agriculture Department, U.S. Surgeon General

    Ways to expend 1,000 calories

    1 hour moderate bicycling

    1 hour moderate running

    4 hours moderate yard work

    3 hours moderate walking

    Plate of spaghetti and meat sauce, 10 oz. (290 g) Small grilled chicken sandwich, 5 oz. (140 g) 5 oz. (137 g) hamburger and medium-large serving of french fries

    Personal Trainer

    Source: Helen Lee McComas, Paul TrapGraphic: Tribune News Service

    By Dave Foleyspecial To The cadillac news

    When it came to sports, I used to be a one trick pony, I got all my exercise from running. But that total focus on one activity finally led to an Achilles tendon strain. Until it could heal, I was done with running a tough situa-tion when you are used to exercising every day.

    After heavy use, muscles and tendons need time to recover. By running every day, often at a fast pace, I put more strain on my tendons than they could handle and the inevitable result was an overuse in-jury. Thats to be expected.

    Following the same ex-ercise plan every day is an invitation to injury. In addition theres the likeli-hood of problems with bio-mechanical imperfections such as leg length or mus-cle imbalances, like tight hamstrings or weak quad-ricep muscles. Repetitive activity without sufficient recovery can accentuate these problems.

    Thats how I discovered cross-training. Frustrated by being unable to run I found the solution lay with a canoe stored behind the house. With paddling I could give my back and shoulders a workout, while resting my Achilles.

    When I returned to run-ning, I continued canoe-ing, but I would never again limit my exercise to one sport. A few years later I purchased a road bike. In the winter, the run-ning continues, but time is also spent on snowshoes and cross-country skis. On occasions I do yoga or go to the weight room.

    Coaches and athletic trainers would definitely endorse my new approach. For these professionals the goal is to get people to follow an exercise plan leading toward total fitness rather putting the focus on a single sport. True cross-training involves sessions devoted to cardio, strength training, balance, and flex-ibility.

    As I evolved into being a multi-sport participant, I learned that there were benefits derived from par-ticipating in more than just one sport or activity. That makes sense as a runner, the legs were the only muscles getting worked. When I first tried paddling a canoe fast, my arms and shoulders began

    to ache. And my initial visits to the weight room, produced pain in muscles all over my body. I soon dis-covered that my running fitness didnt transfer to other activities.

    However, the effective cardiovascular system that I had developed as a run-ner did prove helpful when I tried other recreations.

    The strong heart and good lungs that serve you so well as a runner are equally beneficial in swim-ming, bicycling, skating, cross-country skiing and other endurance sports.

    In my case, having run for years, the learning curve wasnt that steep for becoming an accomplished cyclist or canoer/kay-aker. Vigorous paddling or cycling, especially hill climbing on a bike, quickly pushes the heart rate way up. Years of running had already subjected my heart to much anaerobic work so when I started pushing hard while riding a bike or in a canoe, I didnt suffer much at all.

    Perhaps one of the best reasons to consider cross-training comes from the change it offers.

    Doing the same activity every day inevitably leads to boredom. No matter how much passion you have for running or what-ever exercise you do, fol-

    lowing the same routine or going on the same route ev-ery day gets tedious. Were stimulated by variety and turned off by monotony.

    The variety that comes from cross-training helps you maintain enthusiasm for exercise, making it pos-sible to train harder and more consistently, which ultimately leads to better performance in races.

    I found this out in 2003 when the Labor Day Festi-val of Races added a triath-lon to its traditional pro-gram of 5k and 10k run-ning races. This intrigued me. At that time, I had been running races for al-most 30 years, but Id never raced in a kayak or on a bike. My enthusiasm for competition was renewed as I began to incorporate paddling and pedaling into my race training.

    With running, after hard

    efforts, I needed a couple days of easy jogging to

    recover before I could run hard again. With triathlon

    training I could paddle or pedal strenuous workouts on those easy running days. I discovered that summer that the variety that came from doing three sports, made training more fun and the result on Labor Day was better than if I had just competed in a running race.

    Whereas I had always thought my best event was running I discovered that as I aged and my running abilities diminished, I was surprisingly effective as a cyclist and paddler. That illustrated the value of not restricting oneself to just one activity.

    Our potential as an athlete, we now know is somewhat determined ge-netically. Because various muscular, neurological, and metabolic character-istics of your body are the way they are, you may never be as good a cyclist as you are a runner no matter how much cycling you do. On the other hand, you could merely dabble in cycling and discover that you are even better suited to that sport than you are to running. This illustrates the value of trying out new activities. You never know until you try.

    This being the time of New Years resolutions, take the opportunity to try cross-training. Living in Northern Michigan our four seasons climate naturally facilitates dif-ferent activities. Now that winters here, bring out the cross country skis, the snowshoes or visit the gym, weight room, or a yoga studio.

    Improve your total fitness with cross-training

    dave Foley | special To The cadillac news

    Cross training breaks up the tedium of doing the same activity every day.

    The variety that comes from cross-training helps you maintain enthusiasm for exercise, making it possible to train harder and more consistently ...

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    By Meredith Cohntribune news service

    People who eschew take-out for home cooking eat healthier foods, whether they aim to or not, accord-ing to new research from the Johns Hopkins Univer-sity.

    When people cook most of their meals at home, they consume fewer car-bohydrates, less sugar and less fat than those who cook less or not at all even if they are not try-ing to lose weight, said Julia A. Wolf-son, the lead author of the study and a fellow at the Center for a Livable Fu-ture at Hop-kins Bloom-berg School of Public Health.

    The find-ings may be obvious to some, or at least reassur-ing to others, but they could have implications for the obesity epidemic facing adults and children in the United States if enough people are persuad-ed to cook their own meals.

    Wolfson, a trained chef, said some people dont think they know how to cook or dont think they have the time. Others may not have ready access to healthy ingredients, such as fresh produce. Many people are just out of the habit.

    She said cooking at home doesnt have to be fancy or expensive, and most people just need a kick-start, like a cooking class, menu advice or tips to navigate grocery aisles.

    For the study, published in the journal Public Health Nutrition, Wolfson and others analyzed data from a national survey of 9,000 adults about what they ate.

    The 8 percent who

    cooked only once a week or less consumed an average of 2,301 calories, 84 grams of fat and 135 grams of sugar a day. The 48 percent who cooked dinner six or seven nights a week con-sumed 2,164 calories, 81 grams of fat and 119 grams of sugar a day.

    Those who cooked at home tended to rely less on frozen food and were less likely to eat fast food when they dined out. People

    in African-American households cooked less often than those in white house-holds, and people who worked full time away from home cooked less often.

    These re-sults were no surprise to Susanna DeRocco, who helps individuals, families, schools and others get on track in the kitchen with advice and

    recipes through workshops and her website, Healthy-BodiesHappyMinds.org. She said meals can be made even healthier with some thought.

    Most people just dont know where to start and feel overwhelmed by the idea of cooking, she said. The certified health coach, nutritional counselor and Towson mother advises people to start small and simple.

    Pick a day, like Sun-day, find one or two easy recipes online, and go to the store. After getting comfortable making a few meals, consider making a double batch and freezing half, or at least figuring out a second use for the leftovers.

    Maybe rice was part of a stir fry one night and covered in beans the next, she said. Or the pasta gets customized with slightly

    different toppings to please different tastes in the house.

    And, DeRocco said, do some food preparation in advance of the workweek, like chopping vegetables, so everything is ready to go this may even be a mon-ey saver as people use the produce they buy rather than throwing it away.

    Most people I know struggle in the planning, she said. Theyre coming home at 6 and opening the fridge or pantry and say-ing, What am I going to do? Thats what you want to avoid. And you can, with a little planning.

    Cooking at home is mostly about developing a habit, DeRocco said, and not letting Pinterest or Martha Stewart intimidate you.

    Lisa Manuel, a mother of 7-year-old Chloe and 9-year-old Burke, sought help from DeRocco about two years ago to develop that kind of routine, though she, her children and her husband all eat at different times and dont all like the same things.

    It felt like a 24-hour buf-fet, she said.

    She was heartened to

    hear that just eating at home meant they were likely eating healthier than families that dont, but she wanted to do better.

    Manuel now tries to feed the family some of the same things, or variations of them. She plans, shops and preps ingredients on the weekends and stows batches of food in the freezer. She acknowledges doing better for her kids than for herself.

    Im not as disciplined as I should be, she said. I need to sit down and eat a meal and not snack in between everyone elses meals. When I stick to it, I feel a lot better. When Im off track, I can definitely tell.

    To help meet its goal of reducing heart disease by 20 percent by 2020, the American Heart Associa-tion offers basic cooking classes with chef Tia

    Berry.Berry said the organiza-

    tion wanted to help people not only cook at home but make healthier choices about ingredients.

    Obesity has drastically increased across the nation over the past two decades, with more than a third of adults and 17 percent of children now in that cate-gory, according to U.S. Cen-ters for Disease Control and Prevention data. That has contributed to an in-crease in rates of heart dis-ease, stroke, diabetes and some types of cancer, and $147 billion in additional annual health spending.

    Berry said if people are trying to make lifestyle changes and cook at home, it would be easy to improve the nutritional value of the food. For example, make potato or other salads with a vinaigrette rather than a mayonnaise base, and

    dont deep-fry anything.We offer recipes that

    are easy and familiar, like fajitas, chili and salad, that are heart-healthy and not anything too complicated, said Berry about the 10 Simple Cooking with Heart Kitchen classes the associ-ation offered in Baltimore. There are also recipes and tutorials on the organiza-tions website.

    Its not five-star restau-rant food, she said, but it is things that people are comfortable with and are not as intimidated by.

    She said most people eat the same things over and over, so its a matter of choosing a few healthy recipes and practicing.

    Cooking dinner at home regularly requires a life-style change, but, Berry added, it doesnt have to be complicated. You just need to pay attention to what youre eating.

    f6 cadillac news | trusted. local. connected 775-NEWS (6397) www.cadillacnews.com | friday, January 16, 2015

    Dinner at home is a main ingredient for healthy eating

    tns

    Cooking student Rachel Druckenmiller puts her baked sweet potatoes and apples into the oven during Simple Cooking with Heart class offered by the American Heart Association Mid-Atlantic in Baltimore, Md.

    By BarBara Quinntribune news service

    From a health standpoint, experts continue to confirm that breakfast is the most important meal of the day. So im-portant that the Academy of Nutrition and Dietetics recently dedicated an entire mini-journal to The Benefits of Break-fast. Lets see if these facts motivate us to break the fast at the start of each day:

    People who eat breakfast tend to a) eat less later in the day; b) jump over build-ings in a single bound; c) better manage their weight. Answers: a and c.

    People who skip breakfast tend to a) be hungrier later in the day; b) gain weight easier; c) have an increased risk for diabe-tes. All are true.

    Children who eat breakfast do better in school because they a) can better remem-ber what they learn; b) arent as distract-ed; c) have better attendance at school. All are correct.

    When considering what to have for breakfast, RTEC stands for a) ReThink Eating Candy; b) Ready To Eat Cereal; c) Review Those Excess Calories. Answer: b.

    Experts best define breakfast as a) the first meal of the day after our longest pe-riod of sleep; b) breaking the fast; c) cof-fee and a cookie. Answers: a and b.

    A quality breakfast a) must be pre-pared by a master chef; b) includes at least one item from a major food group: protein (such as nuts, cheese, egg), fruit, vegetable, whole grain, milk or yogurt; c) can be as simple as a bag of dried fruit and nuts. Answers: b and c.

    According to researchers, eating break-fast can immediately a) turn on brain power; b) make you late for school; c) im-prove your mood. Answers: a and c.

    A person who is not hungry in the morning a) probably ate too much the night before; b) might want to stock a backpack or briefcase with nutrient dense fruit, nuts, or high fiber cereal bars; c) should set a goal to eat less at night so as to wake up hungry. Answers: all are correct.

    Compared to people who skip break-fast, those who eat something soon after

    they wake up tend to a) consume more fiber, calcium, vitamins A and C; b) have healthier lifestyles overall; c) have stron-ger bones and healthier hearts. All are correct.

    Frozen fruit blended with milk or yo-gurt is a) a smoothie; b) breakfast; c) a great idea for busy families. All are cor-rect.

    A toasted whole grain waffle spread with peanut butter or applesauce a) goes well with a cold glass of milk; b) is a qual-ity breakfast; c) takes two minutes to pre-pare. All are correct.

    Breakfast parfaits can be made a) in a hurry; b) with layers of fruit, yogurt, ce-real and nuts; c) in disposal cups to go. All are correct.

    BarBara Quinn is a registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula. Email her at [email protected] .

    Test your knowledge of the benefits of breakfast

    2013 MCT

    Not so fuzzy benefits

    Good for the heart

    Source: U.S. National Center for Biotechnology Information, MCT Photo Service

    Healthy Living

    Research found that eating two or three kiwi fruits a day can

    reduce abnormal clotting by blood platelets.

    Platelets are blood cells that make blood clot Abnormal clotting can cause heart attack or stroke

    ... Do some food preparation in advance of the workweek, like chopping vegetables, so everything is ready to go.