Keep Austin Well Jan/Feb 2011

austinlifestylemagazine.com 79

kEEP austin WEllYoUr GUIDe to LIvING WeLL everY DAY

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dEsign

Daniel ramirez

For advErtising inQuiriEs, PlEasE contact

kristen Donner, [email protected]

contents

81 elliptiGo: revolutionizing

Cross-training

82 New Year, New You:

How to Shed those Holiday pounds

83 What’s For Dinner? A Diabetes-

Friendly meal everyone Can enjoy

84 take 5 For Your Health:

Healthy exercise

86 Cedar Fever: How to Deal With

Austin’s Nemesis

88 Ways to prevent Youth Sports Injuries

Keep Austin Well


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elliptiGORevolutionizingCross-Training

by Roxanne Wilson

i f you have spent any time at the gym in the last two decades, you

are familiar with the elliptical machine. It’s the alternative to the

standard treadmill, serving all those whose bodies can’t handle the

force of the treadmill but still want the feeling of running. It’s great for

the knees, for the heart and for those who enjoy working out in a gym.

but what if you, like many Austinites, enjoy the outdoors?

meet the elliptiGo 8S — if a bicycle and an elliptical machine mated, the

result would be this machine. the elliptiGo is the contrivance of Ironman

triathlete bryan pate, who longed for the outdoor running experience that

he could no longer capture due to injuries. With the help of his friend,

mechanical engineer and ultra-marathoner, brent teal, the elliptiGo

8S was created. the elliptiGo 8S is the world’s first commercially avail-

able elliptical bicycle: a low-impact, high-output cross-training device.

Naturally, Austin is one of the few places around the country tapped for

the elliptiGo’s entrance into the fitness scene.

I’m athletic. but, unlike my gym rat friends, I loathe the treadmill and

the elliptical machine. I get bored and begin to wonder if people real-

ize they aren’t going anywhere. I prefer an intense running workout

around Lady bird Lake, but the added strain on my knees makes those

trips less enticing. After hearing elliptiGo’s claim to alleviate that pain

through their low-impact device, I was especially intrigued, and headed

to the bicycle Sports Shop on South Lamar to experience the elliptiGo

myself. After a short training session and about five minutes of getting

acclimated with the device, I was on my way.

typical cruising speed is around 15 mph, but a really strong

rider can reach speeds in excess of 25 mph. the apparatus climbs,

descends, accelerates and maneuvers much like a road bike. If fact,

you can take it on a multitude of terrains including the steep hills and

twisted roads of the Hill Country.

I could feel the benefits of the traditional elliptical machine from

the beginning; the back of my legs and my glutes started to burn. the

machine is said to improve cardio fitness for runners while reducing the

impact that running has on the body. For cyclists, the elliptiGo it is a fit-

ness alternative that eliminates seat pain and other cycling drawbacks. Not

long into the workout I found myself picking up speed and increasing my

heart rate with relative ease and virtually no pain in my knees.

I was pleased to see that the device delivered on its promise. my con-

clusion: it’s the real deal. With online access to elliptiGo training plans for

beginner, intermediate and advanced runners and cyclists with a variety of

goals, and indoor stands for stationary training on cold weather days, the

elliptiGo just might be the market’s ideal cross-training device. Whether

you are training for a marathon or taking a Sunday afternoon stroll, the

elliptiGo will benefit your active lifestyle. the elliptiGo is available for sale

or for rent at the bicycle Sport Shops of Austin.

Bicycle Sports Shop (Central)

517 S. Lamar blvd

Austin, tX 78704

512.477.3472

Bicycle Sports Shop (Parmer)

9900 W. parmer Ln

Austin, tX 78717

512.637.6890

www.roxannewilson.com | Twitter @RoxanneWilson

To see Roxanne’s workout in action,

go to www.austinlifestylemagazine.com

Bicycle Sports Shop (North)

10947 research blvd

Austin, tX 78759

512.345.7460


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i t’s a new year—time to get back to the fit, healthy, unstressed per-

son you were not in December! most New Year’s resolutions have

something to do with becoming healthier, whether through los-

ing weight or exercising. Although we all want to look good, how can

we reach our goals without feeling deprived of our favorite foods or

so sore from exercise that we can’t get out of bed?

Here are some of the most common questions I receive about

weight loss, especially after the holidays.

What is the best “diet”?

When we hear the word "diet," it implies a beginning and an ending;

something that makes us eliminate our favorite foods and count the

days until it’s over. but the best diet is one that you barely realize you

are on! making small changes to your current diet is the best way to

reach your goal. recommendations include:

• Drinking 48 to 64 ounces of water every day

• Eating five to seven servings of fruits and vegetables daily

• Assessing where your calories come from—eating out, junk food

or too many high calorie beverages

once you know what areas need work, the task of changing your

diet will be a little easier.

How much weight will I lose?

A healthy weight loss is one to two pounds per week.

one pound is equal to 3,500 calories, so to lose one pound in a week,

you would have to eliminate 500 calories each day! For nutritional

safety, women should consume no less than 1,200 calories a day, and

men should consume no less than 1,500 calories.

It should be noted that people who keep food and activity records

lose 50 percent more weight than people who do not.

Do I HAVE to exercise?

Although you don’t need to spend two hours a day at the gym to reach

your goal, if you want to tone, keep your metabolic rate up and have

more energy, physical activity is required.

the goal is 30 to 60 minutes of activity per day, most days of the

week. If you are currently not very active, get medical clearance from

your physician first and start slow. take a 10-minute walk twice a day

or use small weights or resistance bands while you watch television.

As you start to lose weight and feel better, you will be able to increase

your activity. most importantly, find activities that you enjoy doing so

you will be motivated to continue.

there is a never-ending supply of books, magazines and info-

mercials designed to make weight loss look quick and easy. but

most people who have struggled with their weight know that if

it was quick and easy, everyone would be at their goal weight!

Support, accountability and education are key.

For more information on the Fit 4 Life Weight management pro-

gram at St. David’s round rock medical Center, call 512.341.6118.

Tarie Beldin is a registered and licensed dietitian with the Fit 4 Life Weight

Management program at St. David’s Round Rock Medical Center.

New Year, New Youhow to Shed Those holiday Pounds

by Tarie Beldin


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K nowing what to serve and eat for dinner can sometimes be a

challenge – especially for people with diabetes. While eating

healthy food is important for everyone, it is essential for peo-

ple with diabetes. Diabetes is a disease that results in high glucose, or

sugar, levels in the blood, which can lead to serious complications. For

the 21 million people with diabetes in this country, making healthy food

choices and being physically active is crucial to managing their health.

With little effort, you can incorporate diabetes-friendly meals that

taste great in your entire family’s diet. Look for recipes that are low in

saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.

experiment with dishes that include fruits and vegetables, fish, lean

meats, chicken or turkey without the skin, dry peas or beans, and low-

fat or nonfat milk and cheese. other healthy ingredients are foods high

in fiber, such as whole grain cereals, breads, crackers, rice and pasta.

When planning a meal, start with a salad appetizer. baby spinach

leaves with seasonal fresh vegetables or fruits like sugar snap peas

or sliced pears pair nicely with a low-fat vinaigrette dressing. For the

main course, stick with lean meats or fish.

Here is a recipe that everyone can enjoy – whether you have dia-

betes or not. eating healthy foods doesn’t mean sacrificing taste!

Baked Salmon Dijon

Serves: 6 | preparation time: 30 minutes

1 cup fat-free sour cream

2 tsp dried dill

3 tbsp finely chopped scallions

2 tbsp Dijon mustard

2 tbsp lemon juice

1½ lb salmon fillet with skin (cut in center)

½ tsp garlic powder

½ tsp black pepper

fat-free cooking spray as needed

preheat oven to 400° F. Whisk sour cream, dill, onion, mustard and

lemon juice in small bowl to blend. Lightly oil baking sheet with cook-

ing spray. place salmon, skin-side down, on prepared sheet. Sprinkle

with garlic powder and pepper, then spread the sauce on top. bake

salmon until just opaque in center, about 20 minutes.

Nutrition Information per Serving: Calories 196, total Fat 7 g, Saturated

Fat 2 g, Cholesterol 76 mg, Sodium 229 mg, Fiber less than 1 g, protein

27 g, Carbohydrates 5 g

A message from the Austin/Travis County Health and Human Services

Department, Chronic Disease Prevention and Control Program. For

additional information on living a healthy life with diabetes, contact

Sabrina McCarty, Public Health Educator II, at 512.972.5463. Adapted

from the National Diabetes Education Program, a joint program of the

National Institutes of Health and the Centers for Disease Control and

Prevention. Recipe taken from keep the beat: Heart Healthy recipes

from the National Heart, Lung, and blood Institute.

What’s for Dinner? A Diabetes-friendly Meal everyone Can enjoy


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l i t is that time of year again when many people pledge to them-

selves to get in shape and exercise more. “Getting fit” is one of

the more popular New Year’s resolutions. but, just like anything

else we may do—working, eating, drinking—exercising can also be

taken to the extreme.

How do you know when your exercise routine has taken control of

you and is no longer healthy? Ask yourself these five questions. If you

find yourself answering yes to most of them, then maybe it is time to

“take 5” from the gym and shape up your exercise routine!

1. Do you feel guilty or distressed when you skip

or miss an exercise day?

2. Do you make yourself exercise even though

you are ill or injured?

3. Does exercising take precedence over your work

or your relationships with friends and family?

4. Do you obsess about gaining weight on your rest days?

5. Do you exercise as a pay-off for eating certain

foods (i.e., desserts)?

Getting regular exercise is important to staying healthy, but just as

important is maintaining a healthy balance between the gym and

the rest of your life.

take these five tips into consideration:

1. moderation is essential: most adults need at least 30 minutes

of moderate physical activity at least five days per week.

2. keep it fun: the key is to find the right exercise for you. If

it is fun, you are more likely to stay motivated.

3. exercise both heart and muscle: Along with cardio exer-

cise to strengthen your heart and vascular system, make

sure to add in weight training. Weight training helps

strengthen not only your muscles, but your bones, ten-

dons and ligaments.

4. keep it balanced: everyday motions, such as lifting, squat-

ting, reaching, twisting and bending, will become less chal-

lenging after strengthening your core.

5. take a rest day!

Source: Cedar Springs Austin, an eating disorder

treatment center located in Westlake.

512.732.2400 | www.cedarspringsaustin.com

Take 5 for Your healthhealthy exercise


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f rom its vibrant music scene to its beautiful landscape and its

warm, inviting people, Austin is a wonderful place to live. but

every winter there is a syndrome that sweeps over this won-

derful city, making many of its citizens feel ill. this is known as “Cedar

Fever.” It begins in December and continues through February.

Where does Cedar Fever come from?

Cedar Fever stems from inhaling the pollen from the local mountain

Cedar (mC) tree that pollinates in the months of November through

march. mC is an evergreen tree with grey-brown shredding bark.

Formally known as Juniperus ashei (also called Juniperus sabinoi-

des or Juniperus mexicana), mC is a member of the cypress-juniper

(Cupressaceae) family. It grows to a maximum height of approx-

imately 30 feet on the limestone plateaus of Central texas, and in

smaller favorable areas of texas, New mexico, northern mexico,

Arkansas and oklahoma. When the trees are shaken or blown, the

pollen falls off and gives a smoky appearance.

Drive down ranch road 620 during the height of Cedar Fever sea-

son and you will see a haze that fills the valley. that is not pollution –

it is the pollen rising from the trees! It is considered one of the most

allergenic pollens in the country.

Cedar feverhow To Deal WithAustin’s Nemesisby Amin Mery, MD


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How does Cedar Fever feel?

Cedar Fever is a misnomer. You don’t actually get a true

fever, even though the inflammation of your allergies may

slightly raise your temperature. It is not an infection. many

people experience an itchy, runny nose, sneezing, nasal

blockage, excess tearing and itchy eyes, also known as

Hay Fever (Allergic rhinitis). others complain of itching

of the palate, throat or ears, and post-nasal drainage. Some

experience fatigue, mild headache, facial discomfort, sore

throat, partial loss of sense of smell and sensation of ear

plugging. If these symptoms persist they can eventually

lead to infections of the sinuses and even make eczema

and/or asthma worsen.

How do I treat Cedar Fever?

Avoidance is the best measure for one suffering from

Cedar Fever. this is achieved by keeping your windows

and doors closed, especially if it is windy. Wear a dust

mask while gardening (it does not have to be an expen-

sive one to be effective). When you come in from the out-

side wash your hands, face and clothing. rinsing your sinuses with

a nasal saline spray (mildly effective) or a sinus wash like the neti pot

(more effective) will remove the pollen debris. Lessening your expo-

sure time will, consequently, lessen your symptoms.

medications can be effective if used properly. there are many to

choose from and consulting with your physician to determine which

is best is recommended. While medications may alleviate symptoms,

they are not addressing the underlying problem.

Immunotherapy for mountain Cedar is available for a more holis-

tic approach. Immunotherapy (It), also known as allergy shots, is a

treatment protocol used to decrease sensitivity to things to which one

is allergic. It works by slowly making your body less responsive to

inhaled allergens over the course of several months to years. Allergy

is an overreaction by your immune system to things like mC pollen,

animal dander, dust or mold.

It is believed that the mechanism by which It works is related to a

desensitization process during which your immune system is made

more familiar to allergens you come in contact with, preventing this

overreaction. After going through the course of It prescribed by your

physician, your symptoms should lessen and you should require less

medicine (essentially turning this immune switch off).

Amin Mery, MD Diplomate American Board of Allergy and

Immunology | Westlake 512.328.3376 | Lakeway 512.610.0549


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Ways to Prevent Youth Sports injuries

A ccording to the National Alliance of Youth Sports, more than

thirty million children participate in both team and individual

sports, such as basketball, football, baseball and swimming

throughout the year. these activities are fun ways to improve physical

fitness and hand-eye coordination, while teaching children determi-

nation and teamwork. Unfortunately, these activities are also some of

the most frequent causes of youth injuries.

Approximately five million sports-related injuries in kids under the

age of 15 are treated annually in hospitals, according to the National

SAFe kIDS Campaign. Since younger athletes are still growing, their

bones, muscles, tendons and ligaments are more likely to be affected

by minor accidents. As children get older, the rate and severity of

sports-related injuries increases.

While many people think game days are tough, 65 percent of sports

injuries occur during practice time, according to Sports Injury bulletin.

the most common types of sport-related injuries in children are ankle

sprains, shoulder strains, concussions, dehydration and patellofemoral

pain syndrome, which is related to knee strain and injury. With proper

precautions, these young athletes can play sports with their bodies in

the best physical condition and readiness.

below are some precautionary measures young athletes can take

to prevent some sports-related injuries:

• Make sure children have full physicals before they begin practic-

ing for or playing sports. It’s important to know if there are any

unknown health conditions that may interfere with the level of

activity a child can do.

• As with any physical activity, participants should drink at least 12

ounces of water 30 minutes before the activity begins. Continue

to hydrate throughout, as well as 20 minutes following the activity.

• Require at least a 10-minute warm-up before any strenuous phys-

ical activity to raise the heart rate gradually—not suddenly—and

increase blood flow to the muscles.

• Have athletes stretch both before and after the activity. They

should hold each stretch for 10 to 15 seconds for maximum effec-

tiveness. make sure they stretch their entire bodies—stretching

the legs will only help warm up the lower body.

• If your athlete complains of exhaustion or pain, listen to them and

do not force them to play through the pain. Adults are taught to

listen to their bodies and know their limits—there is no exception

for children.

• Be sure someone on the coaching or training staff is certified in

Cpr and first aid.

• Kids of the same age can differ in size, maturity and strength.

take extra caution when children are competing with kids that

are more physically advanced, and avoid that situation if possible.

• For younger athletes, make sure practices are suited to the sport

they play. It is critical to ensure they are receiving the proper con-

ditioning that will allow their bodies to adapt so they can continue

playing for years to come.

• Ensure athletes are wearing and using the appropriate safety

equipment, even during practice. be sure to adjust the equip-

ment to fit the child. If something is not fitted properly, it will be

less likely to prevent injury.

keep in mind that contact sports have higher rates of injury, but indi-

vidual sports injuries tend to be more severe. As soon as an accident

occurs, appropriate action should be taken. For treatment of simple

injuries, apply the r.I.C.e. technique—rest, ice, compression and eleva-

tion—but never hesitate to take an injured athlete to a hospital.

even if an injury seems minor, listen to the child. If the child com-

plains of persistent pain following an accident, or if their “minor” injury

prevents them from performing at their normal level, it is time to see

a doctor. the faster an injury is treated, the faster the body can begin

to heal and recover.

Kay Taylor, physical therapist, is the supervisor at St. David’s George-

town Hospital’s Outpatient Rehabilitation Clinic.

by Kay Taylor

Keep Austin Well Jan/Feb 2011

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