Have Happy Healthy Holiday - November 2010

Thanksgiving dinner and healthy are not normally used in the same sentence, but hopefully one of the things that we here at The Edge Magazine have been able to share with you, our readers, over the past two years is how being healthy CAN be something fun and enjoyable. Being healthy can include what you serve to your friends and family during the holiday season AS WELL AS how you can proceed when you are the guest. Do you know that the average Thanksgiving dinner has over 2000 calories? It can be a real challenge if you are watching your waistline. The following are some eating tips so that you can still look good and be healthy after the Thanksgiving dinner without having to deprive yourself.
    For most of us, we will be invited to Thanksgiving dinner and here are a few tips to keep in mind when it comes to eating.
· Don't go to the Thanksgiving dinner hungry: we often eat faster and more when we are hungry - therefore eat a wholesome breakfast and lunch on the day to avoid overeating at dinner time.
· Thanksgiving dinner is not an all-you-can-eat buffet: Fill your plate half with vegetables, one quarter with a lean meat and the rest with a starch of your choice. Eat slowly and stop when you are full.
· Turkey - go skinless: choose your 4-oz turkey portion skinless to slash away some fat and cholesterol. Save your appetite for the side dishes and desserts.
· Side Dishes - watch your portion size: go for smaller portions. This way you can sample all the different foods. Moderation is always the key.
· Make a conscious choice to limit high fat items: high fat food items can be found in fried and creamy dishes as well as cheese-filled casseroles in a traditional Thanksgiving meal . For instance, mashed potatoes are usually made with butter and milk; green bean casseroles are often prepared with cream of mushroom soup, cheese and milk and topped with fried onions; candied yams are loaded with cream, sugar and marshmallows. If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. Again moderation is the key.
· Drink plenty of water: alcohol and coffee can dehydrate your body. Drink calorie-free water to help fill up your stomach and keep you hydrated


    However if you are lucky enough to be able to be the honored chef, there are several things that you can do to help make the meal you are serving much more healthy.

· Substitute high fat ingredients with lower-fat or fat-free ingredients. see substitution table
· Leftover Turkey?Instead of turkey sandwiches, use the leftover turkey to make a pot of soup with fresh chunky vegetables.
· Experiment with new recipes: I did a search on Google and found numerous delicious yet healthy low-fat contemporary Thanksgiving recipes. Experiment, its fun!

Pumpkin Pancakes - November 2010

Courtesy of Kristin Dye - Oh My Cupcakes

Syrup:

1/2 cup butter
1/4 cup real maple syrup
1/2 tsp. cinnamon
1/4 tsp nutmeg
1/2 cup chopped pecans

In a medium sauce pan place butter and cook for 8-10 minutes or until it is lightly brown. Add is seasonings and remove from heat and add pecan

 

Pancake Mix:

 

1 1/2 cups flour
2 Tbs packed brown sugar
2 tsp. baking powder
1 tsp salt
2 eggs
1 1/3 cups 2% milk
3/4 cup pumpkin
1/2 cup ricotta cheese

In a small bowl combine flour, brown sugar, baking powder, and salt. In another bowl whisk eggs, milk, pumpkin, and ricotta cheese. Stir in dry ingredients just until moistened. Drop batter by 1/4 cupfuls on hot griddle and turn when bubbles form on top. Serve with brown butter

 

A Salute to Basin Tri-Athletes

What better way is there to welcome summer (and celebrate the end of those long Basin winters!) than to swim, bike, or run? Better yet, do all three! Do them in succession, and you can call yourself a triathlete.

Instructions for participants in the first *Ironman Triathlon, held in Hawaii in 1974, included a statement that has since become a motivational motto for aspiring triathletes: "Swim 2.4 miles! Bike 112 miles! Run 26.2 miles! Brag for the rest of your life." However, after interviewing 7 of our top Basin triathletes, I discovered that it's not about bragging at all (every single one told me that what place a finisher takes doesn't really matter to anyone and that participants compete only against themselves!); rather, each described a sense of accomplishment that comes with crossing the finish line—especially if the athlete improves upon his or her personal record time.

Before I introduce you to our 7 champions, I need to introduce you to some triathlon terminology. A "full" or "Ironman" Triathlon was explained above. Several of our local triathletes are currently entering half-Ironmans (swimming 1.2 miles, biking 56 miles, and running a half marathon—or 13.1 miles). The Olympic distance is slightly shorter than a half-Ironman and includes a 1.5 km swim, 40 km ride, and 10 km run. The shortest distance (and therefore fastest pace) is the Sprint distance: a 750 m swim, 20 km bike, and a 5 km run.

Each of the 7 triathletes I interviewed trains year round, but those from Roosevelt must travel to Vernal to practice swimming most months of the year. Another trait they all share is commitment to their families, so you'll typically find them training very early in the morning (as early as 4 a.m.) and/or very late in the evening.

Dr. Greg Staker, Roosevelt
Dr. Staker entered the UBIC triathlon five years ago. He laughs about that first triathlon now because at that time he only knew how to swim with his head above water. But being the determined, intelligent man that he is, he bought a book about swimming and began following its recommended training program A short time later, Greg finished in the top 15 overall at the Jordanelle Triathlon in the Olympic distance. Now he enters half-Ironmans, and he is registered for a full Ironman that will take place in St. George next May.

Dr. Staker states that he enjoys the lifestyle of a triathlete; with the variety in the training regimen, he is able to stay fit while minimizing the chance of injury. He also recognizes that it's something he can do with his family; his oldest daughter, Abby, gets up at 4:30 a.m. and rides with him to Vernal for swim training 9 months of the year. Chances are, if you live in Roosevelt, you've seen the Staker family, including the family dog, outside running and/or biking together.

Greg and his wife, Shannon (who is also a Pediatrician), founded the UBIC kids' triathlon and have kept it going for the past 3 years.

Brett Rasmussen, Neola
Perhaps one of the Basin's most experienced triathletes, Brett has been competing since 1994. He explained that he has always loved to exercise, and when he began entering triathlons, he was "looking for a challenge."

Brett arises between 4 and 4:30 a.m. to run 6-8 miles, 4 days a week. He bikes to and from work (he owns Country Cabinet in Roosevelt), which is about 15 miles each way. He also works out during his lunch break several times each week. During the cold months, he tries to schedule business appointments in Vernal around the lap swim at the Uintah Rec center so that he doesn't have to make any extra trips that would take away from his family time. In the summer, he swims in his dad's large irrigation pond.

Brett placed 1^st in his age division and 8^th overall at the DinoLand Triathlon in June. One of his strategies for success is to take every opportunity to train: a few weeks ago, he needed to leave a vehicle in Vernal, so he loaded up his bike, dropped off the vehicle, and biked to work in Roosevelt. Brett and his wife, Jenell, run together in the evenings while their 4 children tag along on their bicycles.

Brett cycles with the Roosevelt triathletes and, like the others, he is signed up for a full Ironman in May of 2011.

 

Gary Child, Roosevelt
Gary entered his first triathlon in 2006. He had been running for several years, but he worried that exercising in the same way for so long would eventually result in injury, so he began cross-training. He quickly discovered that, even more than the diversified training, he enjoys the friendships he makes and the commitment he shares with the other athletes.

Gary stated that his most rewarding moment as a triathlete was when he finished Lotoja (a 206-mile bike race from Logan, Utah, to Jackson, Wyoming) for the first time.

Gary follows a strict diet (50% whole grains or vegetables, 20% lean protein, and 30% other healthful foods), declaring that--even with 10 or more exercise sessions each week—he gains weight when he doesn't eat healthfully.

Dr. Michael Catten, Roosevelt
Although Dr. Catten has only been competing in triathlons for 4 years, he cycled and ran previous to that, so "the transition was natural." He had also been a competitive soccer player in the past, but the risk of injury in that sport was greater than he wanted to take.

"I never intended to become a triathlete," Dr. Catten stated. "I started training with friends, and I guess it was just one of their 'bad habits' that I picked up," he said, jokingly.

Dr. Catten likes the less competitive and more supportive attitude associated with triathlons compared to other sports. "When I played soccer, there were always winners and losers. With triathlons, the sense of accomplishment when one finishes a race is more satisfying than 'winning' a game. We all support each other."

Dr. Catten stated that his ultimate triathlon-related goal is to qualify for the Ironman World Championships in Kona, Hawaii. He, too, will be entering his first full Ironman next spring in St. George.

Don DeCamp, Vernal
The other Basin triathletes consider Don to be the local triathlon guru. After all, he's 55 years old, and he's finished the Ironman at Kona, Hawaii, twice! Don has been competing for "25 years, give or take". Moreover, Don has that supportive, caring attitude characteristic of Basin triathletes, so it's easy for others to go to him for advice.

Don enters "2-10" triathlons each summer, and most of those are half-Ironman. "They're more comfortable than the full Ironmans," he stated.

With their 7 children raised and on their own, Don and his wife, Rayann, enjoy planning their travels around Don's triathlons. "We've decided we'd like to see Europe, so I'm hoping to compete in the Ironman European Championships in Frankfurt, Germany, in 2012. We think that would be fun!" Rayann is always with Don, camera in hand, to cheer him on.

Because others already go to him for advice, I decided to ask Don what recommendations he has for aspiring triathletes in general, and this is what he said: "Read all the triathlon magazines you can get your hands on. There are several, and they all have good advice. But, more importantly, keep your priorities in order. Triathlons are great, but family life is more important."

Mark and Lynise Mason, Vernal
Mark entered his first triathlon in 2004. He stated, "I'd been working for several years at an office job [as a loan officer], and I weighed about 250 pounds. I went to my doctor, and he said I was a 'heart attack waiting to happen.' So, I started training and lost 50 pounds. I've been training ever since."

Mark's wife, Lynise, waited for him at the finish line for two years before she resolved to never be a spectator again. She entered her first triathlon when Mark asked her complete the running portion of a team-relay triathlon. "That was 4 weeks after I had my 4th baby!" Lynise stated. "But I loved the race atmosphere, and I haven't looked back since."

Mark and Lynise train together early each morning.

Mark finished 1^st out of all the Vernal athletes in the DinoLand Triathlon (Olympic distance) two years in a row. He also placed second in the St. George Triathlon (Sprint distance), but, like the other triathletes, he mostly enjoys the satisfaction that comes with crossing the finish line. "Once you've finished, you've accomplished something that no one can take away," he said.

This year, when Mark and Lynise went to the DinoLand Triathlon website to register, they discovered the race had been cancelled. They contacted a former organizer, gathered the equipment and information they needed, and, with the help of a few friends, organized the 2010 DinoLand Triathlon. They also put together the first ever Vernal kids' triathlon. "We want kids, especially our kids, to know that exercise doesn't have to be grueling. It can be fun!" Lynise stated. Sixty-five children participated, including the Masons' children—all the way down to their 5 year old!

"Training for triathlons has changed our lives for the better," Lynise said. "It has improved our lives in ways I wouldn't have even imagined. I tell my friends that, and I've convinced several of them to train, too."

 

* "Ironman" is a registered name for a full, or Ultra Distance, triathlon and is recognized internationally.

Healthy Doesn't Always Mean Skinny - June 2010

    According to the Center for Disease Control (CDC), 67% of Americans age 20 and older are overweight or obese. With statistics like these, it's clear why many articles about staying healthy, including those published here in The Edge, focus on exercising more and weighing less. However, we haven't forgotten that at the other end of the rope are millions of Americans who are struggling with an eating disorder (anorexia nervosa, bulimia nervosa, or a binge-eating disorder). While the statistics show that the prevalence of these eating disorders is only a fraction of that of obesity (according to the National Institute of Mental Health, approximately 0.6 percent of the adult population in the U.S. will suffer from anorexia, 1.0 percent from bulimia, and 2.8 percent from a binge-eating disorder in their lifetime), the consequences of being severely underweight as well as over-exercising can be just as serious as the opposite problems.
    Moreover, it appears that our focus on helping American adults shed pounds may be adversely affecting our young people. If we look at the adolescent population, anorexia is the third most common chronic illness, and a startling 80% of 13-year-olds have attempted to lose weight (as reported by the South Carolina Department of Health)—even though the CDC reports that only 18% of teens age 12-19 are overweight.
    Eating disorders can affect most organ systems, and problems related to anorexia nervosa and bulimia range from tooth decay to heart rhythm irregularities. Most sobering, though, are the mortality rates: according to the South Carolina Department of Health (see www.state.sc.us/dmh/anorexia/statistics.htm), 5 – 10% of anorexics die within 10 years of diagnosis, 18-20% will die within 20 years, and only 30 – 40% ever fully recover.
    With all of this in mind, we have chosen to focus our attention on a Basin woman whom we can consider healthy—at least in part because she has fully recovered from anorexia and bulimia.
    Nikki Berrett of Roosevelt remembers forcing herself to vomit as early as age 8, but she acknowledges that at that point, her eating disorder had little or nothing to do with body image. Instead, Nikki reports that her purging was "a manifestation of how [she] felt inside." Nikki had faced some traumatic experiences as a child (which are too personal to share) that resulted in her "feeling sick inside."
    Later, Nikki did develop body image issues, and she cycled through periods of self-starvation and binging and purging (either vomiting or excessive exercising to burn calories). "I was never crazy thin, though," Nikki stated. "I'm 5'7", and my weight fluctuated between about 103 and 115 pounds. People who saw me walking down the street never stopped and said, 'Wow! She must be anorexic.'"
    By age 20, though, Nikki knew she was "sick"—that her health and even her life were in danger--and she wanted more than anything to overcome her eating disorders so that she could pursue her dreams.
    Today, when Nikki counts her blessings, she still considers her parents' (her mother, Jacoy Richens, and her "Poppy Sherm", who later adopted Nikki) ability to pay for an inpatient program one of her greatest blessings. "I knew it was a lot of money," she said, "and I wasn't going to waste it. When I consulted the treatment center, they wanted to admit me that day, but I knew I wasn't quite ready. I went home for the week end, contemplated the decision, and on Monday I checked myself in. There was no looking back. I did everything I needed to do to get well. I am a very stubborn person, and in this situation, that was good thing!"
    Nikki's inpatient treatment lasted 60 days, and she left the program 11 years ago in May. "My relationship with food will always be a battle, but it gets easier over the years. I can't just avoid the problem—food—when I'm having a hard time, like an alcoholic can avoid the bar. Fortunately, my husband, Scott, has helped me through the hard times. I am open and honest with him always, and talking with him has dissipated the desire to purge when I've faced that."
    One success that Nikki celebrates is that she no longer obsesses about her weight. She said, "My weight still fluctuates by 10 or 15 pounds, especially with stress, but I don't panic when I'm at the higher end of the range; I know I'll lose it with time."
    Nikki is currently pursuing her Master's degree in Social Work, and she works part time as a Prevention Specialist (her prevention articles are often featured in The Edge magazine!). Nikki and Scott are raising 2 boys: Tyson (5) and Dillon (18 months). Factor in church and civic responsibilities, and you can see why Nikki rarely has time to work out for an hour or more each day like she did in the past. "I have higher priorities at this point in my life," she said. "But I certainly don't ignore my health. Scott and I both eat primarily fresh, unprocessed foods, and I still watch my fat intake. And while I don't have time to go to the gym, I consider myself active. I like to play with my boys: turn on music and dance, jump on the trampoline, ride bikes, and wrestle. As a family, we watch very little TV. We're usually too busy working or playing for that."
    As the National Institute of Mental Health clearly states, and as Nikki has proven, "Eating disorders are treatable diseases!" For more information on eating disorders, visit their website at www.nimh.nih.gov/health/publications/eating-disorders/index.shtml.

 
 

May 2010 Healthy Edge - Health=Fitness + Fun, Naturally

    Teena Christopherson of Vernal cannot recall a point in her life when she wasn't active. "I think it's natural to be up and moving," she said. "Watch your kids and grandkids: they don't have to try to be active; they just play. A couple of weeks ago, I spent two hours at the playground with my grandson. We ran, climbed, chased each other, and exercised our entire bodies for two solid hours. I'm certainly not a sedentary person, but I was completely exhausted when we left; my grandson, on the other hand, was still up for more playing! The experience reminded me that we all need to play more. Too many of us adults forget that."
    Teena has never allowed a challenging life experience to displace her exercise routine. She explained, "There's no reason to stop exercising because you're busy planning a wedding or you had a baby or experienced any other change because exercise is just as natural as those changes that occur in many of our lives. In addition, exercise will ultimately make most difficult transitions easier."
    However, Teena--a wife, mother, grandmother, and Sales Manager for local radio stations The Fox 98.5, B92, and KNEU AM 1250—acknowledges that, like most of us, she has some crazy, exhausting days when she has no desire to "play" after fulfilling her grown-up responsibilities. On those days, she goes to the gym for the sake of her health. "I'm not the world's skinniest woman," she stated. "It would be a big mistake to aim for being a supermodel because, realistically, most of us cannot achieve that anyway. I just want to be healthy, and I think that should be everyone's motivation for staying fit."
    As for her method for staying fit, Teena's "first love" is mountain biking. Her husband, Kevin, is also a naturally active person, and he introduced Teena to the sport shortly after they married: "I used to go watch him race and got tired of sitting in the parking lot, so I decided to try it myself," Teena stated. In the past, Teena participated in mountain bike festivals, raced, and put on races, but now she primarily rides for fun. "I also enter a triathlon now and then because it gives me something to train for and look forward to during the long winter months when my only choice is to exercise indoors," Teena said. She gets together with friends for spin class or to swim laps at the rec center when the weather doesn't permit them to bike outdoors.
    This year, Teena is registered for a triathlon in St. George on May 15 and for the Little Red Riding Hood, a road-bike race (she'll do the 80-miler) and cancer fundraiser for women, on June 5.
    Teena was among those who founded a group called NUMB (Northeastern Utah Mountain Bikers), and she and a friend, Nanette Lupcho, started Mellow Mondays, a group that rides 1-2 times weekly during the outdoor riding season and accepts everyone, including those going on their very first trail ride. "It's a joy for me to watch members get involved and grow to love mountain biking as much as I do," Teena stated. "And I don't mind stopping to help someone go over a log for the first time." In fact, Teena encourages anyone who thinks he/she might be interested in mountain biking to join NUMB on Facebook; there one can view pictures of past rides, obtain information (the where and when) about upcoming rides, and find support for getting started in the sport.
     Teena also prefers foods that will keep her body healthy and young. She stated simply, "We all need to stop eating crap. We know what it is. We just need to stop eating it." Teena recently read a book entitled "Younger Next Year." The authors, Chris Crowley and Henry S. Lodge, M.D., essentially state that there's no changing the fact that we're all getting older, but that doesn't mean that we have to "rot"! Teena, who is 54 years old, is encouraged by that message, and it helps her to make healthful food choices and to "do something" six days a week to avoid "rotting". She said of the book, "I think people should read it even if they're young now. It has some great information in it."
    Teena's healthful attitudes are contagious. Her three children, now grown and starting their own families, still enjoy mountain biking with their parents. In addition, Teena's daughter is a personal trainer, her sons enjoy running and other outdoor activities, and Teena is "wowed" by how well her 7-year-old grandson keeps up with the mountain bikers at such a young age.

    Teena's encouragement has also helped a lot of Basinites discover that they can improve their health and happiness by getting fit while having fun. "Teena is an inspiration," our own Jennifer Rook stated when she suggested that we feature Teena in the Healthy Edge. "She is active, has a great time doing what she does, and her positive, upbeat attitude rubs off on others and helps to motivate them to stay active as well. Plus, she's one of the youngest 54 year olds I know, and working out has never been a chore to her. She just enjoys life, and exercise is part of it. She has fun no matter what she's doing, and I admire that a great deal." It just goes to prove that you can be healthy, fit, and active at any age and have a great time doing it. So get out there, as soon as you finish this issue of The Edge, and get healthy!

It's A Family Thing

 

    "Active" doesn't even begin to describe the Campbell family of Neola; simply reading about their weekly schedule might make you feel like you ran a few miles!

    When they're ready for some R & R, you won't find the Campbell family members fighting over the remote control—unless, of course, they're arguing about whether they should do pilates, yoga, or P90X pull-ups; most likely they'll be outdoors, working in the family vegetable garden, hiking, or training together for a 10K. Yes, that is what the Campbells do for "fun!"

    Training for distance races has also helped bring this talented and busy family of 7 closer together. A couple of years ago, Shane Campbell worried that his family's various obligations, competitions, and hobbies were pulling the family in too many different directions, so he chose a family activity that would be both beneficial and enjoyable for everyone: running. Each summer the family participates in several 10K runs across Utah (the two youngest Campbell children, Kamri and Kelten, are running 5Ks for now). In addition, the improved stamina that comes from distance training has indeed benefitted each of the Campbells in their various endeavors, which you can learn about below:

    Shane Campbell (back) is the Area Regional Supervisor for McDonald's. He also runs half marathons and occasionally serves as the family taxi driver; he follows the recommended nutrition plan for half-marathon runners and counts calories religiously. Kara Campbell (in front of Shane) is a secretary for Mountain West Propane, teaches evening dance classes at Dye'n 2 Dance, and recently accepted a position as the coach of the Union High Drill Team; if that isn't enough, she also somehow manages to get her 5 kids to their numerous practices and competitions!

    Pictured here with Olympic Gold Medalist Rulon Gardner, Kaden Campbell (14) is a two-time Jr. High State and USA-State wrestling champion. He is a member of an elite wrestling league and travels to Provo two evenings each week for practices. Kaden wants to become a fitness trainer one day, so he currently serves as a personal trainer for Campbell family members. Kara said of her son, "If we tell Kaden about our fitness or weight-loss goals, he'll make sure we achieve them; he's the one dragging us out of bed each morning so we can stick to our plan! And he weighs us all regularly and monitors what we eat anyway." Kara also reports that Kaden makes sure the living room is full of Campbells at 5:30 each morning for a P90X workout. Kaden has become knowledgeable about nutrition and adheres to his plan to optimize his wrestling performance.    

    Kyler Campbell (11) is a member of the Roosevelt Strike baseball team, which practices and competes year round. In addition to spending 6 hours per week at baseball practice and one weekend a month at an out-of-town baseball tournament, Kyler also wrestles; he placed second at his last wrestling tournament.

    Kelten Campbell (8) also enjoys wrestling and has proven that he has a lot of potential in the sport. This year he has placed second at more than one tournament. In addition, his mom reports, "Even though he's the youngest, Kelton can outdo most of us when it comes to shorter runs and hikes. He has a lot of potential as a runner."

    Kamri (9) and Karli (16) Campbell are devoted dancers. Kamri spends 9 hours per week at dance classes (that's three full evenings a week for this dedicated fourth grader!), and Karli attends 12 hours of dance classes each week, and the gals invest additional time in practicing their solos and traveling to competitions. Last year Karli won a scholarship to a two-week intensive course at a performing arts school in New York. Kamri made it to the finals for the scholarship audition this year and received a "gold" for her solo at a recent competition in Denver.