1. NOVEMBER/DECEMBER 2014
302-766-7819
WWW.HACHEALTHCLUB.COM
GET INSPIRED:
PEDRO TOALA
WORKS TO DEFY THE ODDS
After a freak accident 8 years ago,
Pedro Toala has paraplegia but is
determined to walk again, and he's
made significant progress!
FULL STORY PAGE 17
Q & A WITH
TO-BE HALL-OF-FAMER
CLYDE LOUTH
LOOK INSIDE:
HOLIDAY DIET TIPS
What to do with all the
Thanksgiving leftovers!
RECIPES AND MORE!
Enhance
a guide to overall
health and fitness by
hockessin athletic club
When you join by
November 30, 2014,
you'll get the
chance to earn
$100 CLUB BUCKS
in your first 8 weeks!
See Page 3 for Details.
2. All the support a young athlete needs.
All in one place.
The Center for Sports Medicine at Nemours/Alfred I. duPont Hospital for Children
When athletes get hurt, it keeps them from performing their best. Here at the region’s largest
sports medicine facility, your child is backed by an entire team of experts: sports medicine
physicians, orthopedic surgeons, physical therapists and athletic trainers. We’ll customize the
best treatment plan for injuries, from sprains and strains to ACL and meniscal tears to concussions.
Using scientifically proven methods and a 1-to-1 physical therapist/patient ratio, we help your
athlete get stronger and smarter about ways to prevent injuries in the future. Rounding out our
performance training, sports nutrition counseling is available. It’s how Nemours is helping more
kids reach their personal best. Your child. Our promise.
Learn more and register for a sports performance program online at Nemours.org/sportsmedicine.
3. By Wendy Novick,
PT, DPT Physical Therapist
The Center for Sports Medicine
Nemours/Alfred I. duPont Hospital
for Children
Concussion incidence:
Each year, 175,000 children and
adolescents are treated in the Emergency
Room for sport and recreation related
concussions. It is estimated that 1 in
10 high school student-athletes will
experience a concussion, and this
number is higher for those participating
in contact sports.
Shift in care:
Concussion changes the way a person
thinks, acts, sees and functions. In the
past, there was a significant reliance on
symptom reporting. Today, the emphasis
has shifted to more objective information
gathered prior to a concussion.
Determining pre-injury baseline
function allows for comparison to post
concussion scores, providing a more
objective assessment of how the child is
functioning.
Comprehensive Baseline
Screening Tests:
Experts from The Center for Sports
Medicine at Nemours/Alfred I. duPont
Hospital for Children have developed
a comprehensive screening program
that provides the necessary baseline
information at minimum time and
cost for the participant and family.
Each participant moves through each
unique testing stations and ALL
testing is completed in less than one
hour. Results of the comprehensive
screen will be mailed to each family
and willbe maintained at duPont
Hospital for Children.
This recommended pre-injury,
comprehensive testing includes:
• ImPACT®: Immediate Post-Concussion
Assessment and Cognitive Testing is a
computerized neuro-psychological tool
that measures cognitive functioning
(the ability to concentrate, remember
and process information)
• BESS (Balance Error Scoring System):
assesses balance on a firm surface and
foam surface with the eyes closed.
• NeuroCom Sensory Organization
Test (SOT): provides an objective
assessment of balance
and stability. It
is the Gold
standard for
objectively
assessing
balance for
ages 3 to 79.
• King Devick
Test: evaluates
eye movements and
tracking during reading.
Audience: All participants must be
12-18 years old at time of testing. Test
results are valid for 2 years.
Cost: $50.00, paid by cash, check or
credit card the day of testing. Insurance
cannot be billed for this service. You may
submit for flexible spending, however
authorization is dependent on your plan/
policy.
Dates: Please see our website for testing
dates: www.nemours.org/sportsmedicine.
Appointments: Available on select
Saturdays from 8:30am-3:30pm.
New Comprehensive
Concussion Screening
at Nemours Center for Sports Medicine
To schedule, please call the Center for
Sports Medicine at Nemours/Alfred I.
duPont Hospital for Children at
302-298-7200.
For further questions, email:
sportsperformance@nemours.org.
2
4. Join by
November 30, 2014
and each adult on
your membership will
get the chance to
earn $100 Club Bucks
in your first 8 weeks!
Contact
302-766-7819
to join today!
Offer is valid on new memberships only. Applies to
annual, six-month, and month-to-month agreements.
Offer expires 11/30/14. Other restrictions may apply.
Don't Get Frustrated.
GetResults!
3
5. In this edition of Enhance
ISR at HAC FAQ's | PAGE 6
Will you be Eating 4,500 Calories this Thanksgiving | PAGE 8
10 Holiday Diet Tips | PAGE 13
MYZONE Holiday Huff and Puff | PAGE 21
Weight Room Walk Through | PAGE 23
Nouveau Glow | PAGE 25
Member Spotlight: Miss Hockessin | PAGE 26
Benefits of Cross Training | PAGE 28
Nutrition and Fitness Tips for Kids | PAGE 29
Local Spotlight: Fall Activities | PAGE 31
6 Foods that Cause You to BLOAT | PAGE 32
featured articles
Suzanne Lehnard Shares her Weight-loss Journey
HAC Member Suzanne Lehnard lost 40 pounds with Personal
Trainer Jen Besten and in joining HAC's 5k Club. Suzanne learns to
celebrate her successes along the way to reach her ultimate fitness
goals. | PAGE 5
Leftovers for Days: What to do with all that Turkey!
Don't let your Turkey Day leftovers go to waste. Get ready to turn
your holiday feast leftovers into a variety of flavorful meals. | PAGE 7
Q and A with Cylde Louth: To-be-Hall-of-Famer
HAC Member, Clyde Louth will be honored later this month
as he will be inducted into the University of Delaware Hall of
Fame. | PAGE 11
Everything You Want and Need with HAC | PAGE 15
Get Inspired: Pedro Toala works to Defy the Odds
After a freak accident 8 years ago, Pedro Toala has paraplegia but
is determined to walk again. With the help of his Personal Trainer,
Kristi Smith-Willis, he's made significant progress! | PAGE 17
Enhance Magazine, November 2014
Editor-in-Chief: Lisa Maguire
Senior Graphic Artist: Caitlin Hess
Hockessin Athletic Club Article Photographer: Brad Hoy
Have a story you'd like to share? Questions or Comments?
Contact lmaguire@hachealthclub.com
The all NEW, tried and true
weight loss program that HAC
designed with you in mind.
An 8 week program that incorporates both diet
and exercise. Participants are provided with over
100 HAC approved recipes and meal plan samples,
an exercise library and workouts, and a fitness
and nutrition journal that will help you track your
progress.
Weekly meetings will be held by a facilitator to
encourage accountability throughout the course
of the program. We hold informational meetings
two weeks prior to the start of each round.
Contact Rachael Ling at
rling@hachealthclub.com for
more information or to sign up!
4
6. When Jen asked me if I would be interested in being in
Enhance Magazine as a success story, I felt my eyes tearing
with happiness…quickly followed by a wave of fear. I
immediately emailed her back in a grateful sort of panic. “I
would be honored to do it, BUT maybe we could wait a few
months until I lost more weight?” See, I’m a little over half
way to my goal. I have lost almost 40 pounds, but I want
people to see me where I will be, not necessarily where I am
now. She responded immediately. “Stop worrying about the
weight you want to lose and celebrate what you have already
accomplished!” Her response is exactly why I love working with
Jen and HAC in general. The attitude of, “When I lose (fill in
random number) pounds, then I will do (fill in haircut, clothes,
ect)” blocked my success in the past. In hindsight, it seems that
every time I had an event or external reason to lose weight,
the more I struggled. I did not learn to celebrate my successes
along the way to my ultimate goals until I joined the 5k Club
and met Jen.
I had been a member of HAC for a couple years, but never
really exercised very much. Then I decided to join the 5k Club.
I have always wanted to be a runner. I have “dabbled” in
running over the years, but never got very far. I always ended
up getting hurt or burned out. My coaches helped me learn
that sometimes less is more. I had an all or nothing kind
of personality when it came to …well, almost everything…
but especially running. Jen taught me to celebrate what I did
accomplish, and that recovery is as important as training. She
also made me feel incredibly comfortable when first joining.
The 5K Club is such a supportive environment because of
the group of members and the coaches. Although it is open
to new runners and walkers, when I joined last year, I just
happened to be the only truly new runner (not something that
happens often). I started out running 90 seconds and walking
2 minutes…and that 90 seconds was HARD! But no one
made me feel inferior and Jen even ran (incredibly slowly) with
me my first few runs. The first time I ran just one lap around
the path, the group cheered me on like I had just finished the
Boston Marathon. On July 4, 2013 I ran a 5K with the club.
On May 11, 2014 I ran the Delaware Half Marathon (and I
am proud to say that even though it is ok to walk some, I did
not walk one.single.step). Before the race, Jen and I consulted
on a training plan that was manageable for my busy lifestyle.
I just started training to run the Rehoboth full marathon in
December. Yep, that’s 26.2 miles! The best part about it is I
know I can do it. I have found the confidence through Jen’s
guidance and my own dedication. When I started this journey,
I also made the major life decision to change careers. I left
a career that was no longer fulfilling to me and made moves
to become a teacher at Hockessin Montessori School. Before
I could leave my old job, I needed to go through teacher
training while continuing to work. I literally had two days off
a month for many months. I am also married to an extremely
Suzanne Lehnard
HAC Personal Trainer Jen Beston (left) with client Suzanne Lehnard (right).
5
7. ISR at HAC FAQs
6
supportive husband and have two amazing children, who
keep me busy. Although I did not make every run session that
I wanted to, I still made it a priority. With my husband and
family’s help, I found a way to fit running into my schedule. It
seemed as though something clicked inside me. I really could
do this!
When I was 38 yrs. old, I set a goal of running a full
marathon by the time I was 40. I have missed that goal by
a couple years, but I am completely okay with that today.
Honestly, I still have my moments of self-doubt, which I may
always have but they have gotten farther and fewer between.
The encouragement I have received from the trainers at
HAC have made all the difference. Summer has opened my
schedule a bit so when I have the opportunity, I attend Intense
Interval Training on Fridays and Kettlebells on Saturday.
These workouts are awesome and add greatly to my fitness. I
have also added some biking and swimming into my routine
(hmmmm….Triathlon next year?!?). Sometimes, when I still
feel the old thinking creep back in, I remember the motivating
words I have heard from my coaches and many HAC trainers.
Plus I remind myself that the reality is I ran 13.1 miles without
stopping. Period. The time it took me does not matter. The
numbers on the scale do not matter. The size of my clothes
do not matter. What matters is I worked my hardest and met
my goal of running a half marathon. Now, on to the next goal
and embracing every moment on the way!
Q: Do I have to be a member at HAC for my child to
obtain ISR Self-Rescue skills?
A: No! We want the whole community to have
access to Infant Swimming Resource and offer the
program to members & non-members alike with no cost
difference.
Q: I hear you say your priority is survival skills. Will
my child learn to actually swim?
A: Yes. At ISR, we believe that part of survival for a
child who can walk is swimming. Children learn
the swim-float-swim sequence so that they could get
themselves to safety. The difference in our program is
that they will learn swimming AND survival skills and
how to be an aquatic problem solver.
d.wittenbach@infantswim.com
302-239-6688 x 142
www.infantswim.com
Q: Why does it take 4-6 weeks for my child to learn this?
A: The 4-6 weeks is an estimate that is based on the average time in which it takes most children
to learn these survival skills. Every child is unique and ISR’s Self-Rescue program is specifically
designed based on your child’s individual strengths and needs. It is important to realize that this is an
average which means that some children will actually finish more quickly while others will need more
practice. ISR is dedicated to safety and, therefore, we want to provide your child with the time and best
opportunity to become proficient in their ISR Self-Rescue skills.
PROUD
PROVIDER OF
Check us out on Facebook!
8. Asian Turkey-Noodle Soup
Ingredients:
Bones of a leftover turkey
1 sliced medium onion
¼ cup chopped fresh ginger
6 smashed garlic cloves
½ teaspoon red-pepper flakes
1 Napa cabbage, thinly sliced (about 6 cups)
4 ounces Asian rice noodles
2 tablespoons rice vinegar
1 tablespoon soy sauce
Coarse salt
Cilantro sprigs, for garnish (optional)
Lime wedges, for garnish (optional)
Directions:
1. Break up turkey bones; place in a large pot with onion, ginger,
garlic, and red-pepper flakes. Add enough water to cover (10 to
12 cups); bring to a boil. Reduce heat to medium-low; simmer,
partially covered, 30 minutes.
2. Discard large solids; strain broth through a fine-mesh sieve into
a large saucepan (you should have 8 to 10 cups). Return to a boil.
Add sliced cabbage to broth along with rice noodles, vinegar, and
soy sauce.
3. Simmer until noodles are just tender, 2 to 3 minutes. Season with
coarse salt. Serve garnished with cilantro sprigs and lime wedges,
if desired.
Recipe from: www.marthastewart.com
Turkey and Blue Cheese Salad
Ingredients:
⅓ cup light ranch dressing
1 tablespoon 1% low-fat milk
1 teaspoon bottled minced garlic
½ teaspoon dried dill
¼ teaspoon salt
1 cup chopped plum tomato
½ cup chopped celery
½ cup chopped green onion
4 ounces roasted turkey, cut into thin
strips
2 ounces crumbled blue cheese
1 (8-ounce) bag preshredded lettuce
1 (15 1/2-ounce) can chickpeas
(garbanzo beans), rinsed and drained
1 Anaheim chile, sliced into thin rounds
Directions:
1. Combine first 5 ingredients in a small bowl;
set aside.
2. Combine tomato, celery, and remaining
ingredients in a large bowl; pour dressing
over salad. Toss gently to coat.
Recipe from: www.myrecipes.com
Every year for Thanksgiving,
millions of hosts buy too large a turkey,
and have mounds of meat leftover. What can you
do with it? Not let it spoil, that's for sure! Here are a few
ideas that will help turn your Thanksgiving leftovers into
a variety of flavorful meals.
Leftovers for Days:
Thanksgiving
dinner!
Turkey & Blue
cheese salad
asian turkey
noodle soup
7
9. Easy bbq
turkey pizza
Southwestern
turkey soup
What to do with all that Turkey!
Southwestern Turkey Soup
Ingredients:
1½ cups shredded cooked turkey
4 cups vegetable broth
1 (28 ounce) can whole peeled tomatoes
1 (4 ounce) can chopped green chile peppers
2 roma (plum) tomatoes, chopped
1 onion, chopped
2 cloves garlic, crushed
1 tablespoon lime juice
½ teaspoon cayenne pepper
½ teaspoon ground cumin
salt and pepper to taste
1 avocado - peeled, pitted and diced
½ teaspoon dried cilantro
1 cup shredded Monterey Jack cheese
Directions:
1. In a large pot over medium heat, combine turkey,
broth, canned tomatoes, green chiles, fresh
tomatoes, onion, garlic, and lime juice. Season with
cayenne, cumin, salt, and pepper. Bring to a boil,
then reduce heat, and simmer 15 to 20 minutes.
2. Stir in avocado and cilantro, and simmer 15 to 20
minutes, until slightly thickened. Spoon into serving
bowls, and top with shredded cheese.
Recipe from: www.allrecipes.com
Quick BBQ Chicken Turkey Pizzas
Ingredients:
Cooking spray
¾ cup chopped red onion
1½ cups shredded or diced turkey breast
(about 6 ounces)
¼ cup unsalted chicken stock (such as Swanson)
¼ cup lower-sodium marinara sauce (such as Dell'Amore)
¼ cup barbecue sauce (such as Stubb's)
3 (7-inch) thin pizza crusts (such as Mama Mary's)
2 ounces fresh mozzarella cheese, sliced
⅓ cup chopped green onions
½ teaspoon freshly ground black pepper
Directions:
1. Preheat oven to 450°.
2. Heat a saucepan over medium heat. Coat pan with
cooking spray. Add onion; sauté 2 minutes or until
translucent. Stir in chicken, stock, marinara, and
barbecue sauce; cook 3 minutes or until thoroughly
heated. Remove pan from heat.
3. Spread about 1/2 cup chicken mixture over each crust;
top evenly with mozzarella cheese. Place pizzas directly
on oven rack; bake at 450° for 9 minutes or until cheese
melts. Top with green onions and pepper. Cut each
pizza into 4 wedges.
Recipe from: www.myrecipes.com
8
10. Will You be Eating
4,500 Calories this Thanksgiving?
302-766-7819
WWW.HACHEALTHCLUB.COM
Laser Tag Party | Crazy Maze Party
Sports Mania Party
Gymnastics Party | Splish & Splash Party
Old Fashioned Party
Get the Ultimate Gift of
RELAXATION.
Hours of Operation:
Monday - Friday | 9:00am - 5:00pm
Hockessin Athletic Club
100 Fitness Way
Hockessin DE, 10707
Hockessin Athletic Club
Massage Center
Call 302-235-4928!
According to the Calorie Control Counsel, the average American will consume
4500 calories at their Thanksgiving Dinner! Could you really be in for a meal that
large? There's no way, right?
Skeptics say it is an unbelievable amount of calories. A New York Times reporter
used the following sample menu and came up with 2,486 calories:
• 6 oz. of turkey, with skin: 299 calories
• sausage stuffing: 310 calories
• dinner roll and butter: 310 calories
• sweet-potato casserole: 300 calories
• mashed potatoes and gravy: 140 calories
• green-bean casserole: 110 calories
• cranberry sauce: 15 calories
• brussels sprouts: 83 calories
• pumpkin pie: 316 calories
• pecan pie: 503 calories
• whipped cream: 100 calories
But, what about mom's famous spinach dip with pita bread? Or the cheese and
pepperoni tray? How about a couple glasses of wine?
There's approximately 250 calories in two five-ounce glasses of red wine. Four pita
bread triangles with spinach dip will cost you 310 calories, and 4 cubes of cheese
and 4 slices of pepperoni on water crackers are about 353 calories.
Now we're up to 3,399 - still pretty far away from that whopping 4,500, but a huge
amount over the recommended daily intake.
Holiday Action Plan: What to do?
• If you can, try to control your portions
• Opt for lower calorie hors d'oeuvres like
fruit instead of high calorie creamy style
hors d'oeuvres.
• Be sure to have a glass of water
between each glass of wine.
• Can't decide between the four flavors
of pie? Take just a tiny sliver of each.
• Don't sit next to the appetizers, they'll
be tempting to eat if you do.
• Hosting or supplying an item? Try to find
a healthy version of traditional items, or
try something new!
9
12. Of the three sports you captained, which was your favorite?
Basketball. Definitely. I’d played basketball all through High
School, but didn’t start track or cross country until college.
How did you get into track and cross country?
Well, UD’s Freshman Track team needed someone to run
the mile race. I’d never been timed before, but I ended
up breaking the Freshman record that race. After that, I
continued to run Track because I was good at it, and I got
into Cross Country because my coach thought it would
keep me in shape for Basketball season.
9
To-Be Hall-of-Famer
Clyde Louth
Excerpted from the article published on August
29th by the University of Delaware:
CLYDE LOUTH (Men’s Cross Country/
Basketball/Track & Field)
The first and only UD student-
athlete to serve as team captain
for three different sports, Clyde
Louth earned nine varsity letters as a
standout in basketball, cross country,
and track & field during his outstanding
career with the Blue Hens in 1953-57.
After a stint in the Navy, Louth returned
home and began an outstanding
athletics career at UD that saw him
stand out as a cross country runner,
as a point guard in basketball, and as
a miler in outdoor track. He earned
three varsity letters in each sport and
served as team captain for all three
teams as a senior during the 1956-57
campaign. He led the cross country
team to a three-year dual record of
15-3 with undefeated 6-0 marks in
1954 and 1955 and a second place
Middle Atlantic Conference team finish
in 1954 for head coach and UD Hall of
Famer Ken Steers. As a senior, Louth was
the team’s No. 2 runner and set several
course records during the season. As
a three-year standout in basketball for
Hall of Fame head coach Irv Wisniewski,
Louth was an outstanding ball-handler
and playmaker who appeared in 62
career games. He averaged 8.4 points
per game as a sophomore and finished
with 339 points and 74 percent free
throw accuracy for his career. He is
a member of the Delaware Legends
Basketball Hall of Fame. In track & field,
Louth was the team’s top miler and led
the squad to fourth place finishes at
the MAC Championships in 1956 and
1957. A native of nearby Wilmington,
Del. and a member of the Salesianum
High School Athletics Hall of Fame,
Louth remains one of UD Athletics’ most
loyal and passionate fans. He earned
his degree in elementary education at
Delaware in 1957 and moved on to an
outstanding 30-year career in Delaware
as a middle school math teacher and
an award-winning financial planner. He
currently works as a financial planner
and advisor with Kades-Margolis Corp.
He and his late wife, Lois, have four
children and five grandchildren.
Hockessin Athletic Club
Member, Clyde Louth will
be honored later this month
as he will be inducted into
the University of Delaware
Hall of Fame with 9 others.
The private ceremony and
reception will take place on
November 21, 2014.
Q.AND A.WITH
Owner Robert Carpenter with Member Clyde Louth.
11
13. What was your most memorable Basketball game?
St. Joseph’s. We rarely beat the Pennsylvania teams, and we won 78 to 75. I’ll never forget it!
Fun facts about Clyde:
Played basketball for the United States Navy in Monte Carlo before going to college at University of Delaware.
Married his wife in the August before his senior year of college started, and missed his last final exam to graduate
college for the birth of his son.
Clyde is also a Salesianum Hall-of-Famer.
Pappardelle’s - The Fine Art of Pasta
French Women Love
PastaPappardelle’s - The Fine Art of Pasta
Homemade Gourmet Pasta
Ooh La La! It Tastes So Good.
Check out our website for holiday gift bags
and for upcoming festivals & events
www.frenchwomenpasta.com
frenchwomenpasta@gmail.com
Join us for 2 or 3 hours of instructed art with a BYOB option! Bring a friend
or book your party or team event with us! NO EXPERIENCE NECESSARY!
Paint and
Discount Code: 5OFFHAC www.kennett-design.com
117 W State Street,
Kennett Square, PA 19348
610.444.4400
Clyde
12
14. Th
e holiday season is a
time to celebrate with
friends and family.
Unfortunately, for
many it is also the time to throw away
that diet that you have worked on so
diligently for the past year. According
to the National Institutes of Health,
holiday eating can result in an extra
pound or two per year! This doesn’t
sound like a lot, but simple over
eating like this can really add up over
the years. So let’s get real, don’t try
to lose pounds during the holidays,
instead let’s maintain the current
weight you have strived for.
1.Wear snug clothes and keep
one hand busy. When you wear
snug-fitting attire, chances are you'll
be too busy holding in your stomach
to overeat. While you stand around
looking posh in your holiday finery,
hold a drink in your dominant hand
so it won't be so easy to grab food,
recommends obesity expert Cathy
Nonas, MS, RD.
2.Chew gum. When you don't
want to eat, pop a piece of
sugarless gum into your mouth. This
works well when you're cooking or
when you're trying not to dive into the
buffet, says Nonas.
3.Be a food snob. If you don't love
it, don't eat it, says American
Dietetic Association spokeswoman
Melinda Johnson, MS, RD. Scan the
buffet for foods you truly treasure
and skip the everyday dishes that are
available all year long. And don't
think it's your responsibility to sample
everything on the buffet. Go ahead
and indulge in your personal holiday
favorites, then find a seat and, slowly
and mindfully, savor every mouthful.
4.No skipping meals. Always eat
normally on the day of a party.
"People who skip meals to save up
calories tend to overeat everything
in sight once they get there," says
Katherine Tallmadge, MA, RD,
author of Diet Simple. "Eating sensibly
throughout the day will take the edge
off the appetite and empower a bit
of restraint." Start with a nourishing
breakfast, have a light lunch, then a
small snack or salad shortly before
the event.
5.Check it out. First things first.
When you arrive at the party,
grab a sparkling water with a twist,
and wait at least 30 minutes before
eating. This will give you time to relax,
get comfortable in your surroundings,
and survey your food choices on
the buffet before diving in, says
Tallmadge. A buffet is an invitation
to eat all you can, and unless you
carefully scrutinize it and make wise
choices, you're likely to overeat.
6.Eat until you are satisfied, not
stuffed. Savor your favorite
holiday treats while eating small
portions. Sit down, get comfortable,
and enjoy.
7.Bring your own healthy dish to
a holiday gathering. This way
you're guaranteed to have at least
one healthy option.
8.Exercise: Most people have a
little extra time available over
the holiday season when they are
not at work. Take this opportunity to
develop a regular exercise regime.
This will help to burn off the excess
calories and fat consumed over this
period. It will also get you into the
habit of exercising, and you can
continue the regime after the holiday
season is over.
9.Leave what you don't want:
Despite what your parents may
have drummed into you as a child,
don't feel obliged to clear your plate.
When you feel full, stop eating.
NO CLEAN PLATE CLUB AWARDS!
10.Be assertive: Don't feel as
though you have to say yes
to everyone that offers you food and
drink. If you are not hungry, then
simply say so. Do not let yourself be
bullied into eating something that
you really don't want.
How to Stick to Your Diet During the Holidays
By: Lisa Luck
15. 8
Last year, Hockessin Athletic Club members, vendors, and the surrounding Hockessin Community
contributed an outstanding $7,500 to our HAC Salutes campaign.
The campaign used the sale of flags to raise awareness for the needs of our Veterans. On Veterans' Day,
a team of HAC Staff Members lined the left side of our drive with all of the flags purchased through the
campaign. After Veterans' Day, the flags were donated to the Veterans' Memorial Cemetery.
This year, HAC is asking for your help to line both sides of our drive, with the proceeds going to:
Operation Homefront
Operation Homefront is a national organization that recently opened a location in Middletown,
Delaware to help cover the Pennsylvania, New Jersey, and Delaware areas. Their services include
emergency funds, morale programs, and housing. Learn more at www.operationhomefront.net
For more information on the HAC Salutes Campaign and please visit www.hachealthclub.com
To make a contribution, please contact 302-239-6688.
Flags are $25, and each flag is donned with a ribbon recognizing either the donor or the loved one for
whom the flag was purchased.
HAC SALUTES
PLEASE JOIN US ON VETERANS DAY, NOVEMBER 11, 2014
FOR THE LINING OF OUR DRIVE.
14
16. Get EverythingYou N
WithAND EVERYTHING YOU WANT
Adult, HAC
Memberships Include:
Adult-Only Locker Rooms with a
Steam Room and Sauna
150+ Group Fitness Classes each week
Free Wireless Internet Access
Waterpark & Whirlpool
Warm Water Lesson
Indoor Lap Pool
Therapy Pool
Outdoor Pool
17. NEED
h HAC
Family Memberships:
• All children ages 3-13 included
on your membership have their
choice of one dance, martial
arts, or tumbling class per week
AND their choice of one youth
sport or yoga class each week.
• Childcare is included, and
open from 8:00 am to 8:00
pm Monday- Friday and 8:00
am to 2:00 pm on Saturday &
Sunday. Children ages 6 weeks
to 6 months have 1.5 hours of
childcare each day, and children
ages 6 months
-13 years have 2 hours of
childcare each day.
• Access to each of our Kids' Zone
attractions, including Spider
Mountain, the HAC Arcade,
Crazy Maze, and Gymnasium.
Your Favorite Restaurants
are Coming to YOU at HAC!
Need more information?
Contact Katrina Clayton at 302-239-6688
or kclayton@hachealthclub.com.
HOLIDAY SHOPPING
MADE EASY!
Stop by on the following days between 8:30 am-Noon
and 4:30 pm-7:30 pm to purchase your holiday gift cards!
November 17 - Terra Foods
www.terrafoods.wordpress.com
December 1 – 2 Stones Pub
www.twostonespub.com
December 3 - Limoncello Italian Grill
www.limoncelloitaliangrill.com
December 8 – George and Sons Seafood
www.georgeandsonsseafood.com
December 10 – Big Chef Guy:
Brandywine Prime
www.brandywineprime.com
Deep Blue
www.deepbluebarandgrill.com
Piccolina Toscana
www.piccolinatoscana.com
Toscana to Go
www.toscanatogo.com
December 11 - Soffrito Italian Grill
www.soffritto.com
December 15 – The Market at Liberty Place
www.themarketatlibertyplace.com
18. Pedro Toala maneuvers his
wheelchair into the personal training
studio at the Hockessin Athletic Club.
“Hello, Pedro," says personal trainer
Kristi Smith-Willis as she scurries around
the studio gathering four Plyo Safe
boxes that when put together act as a
makeshift therapy table. “How are you
feeling today?"
Pedro flashes his signature smile. He
has already been in the swimming pool
for an hour.
“I'm good," he says, unfolding his
walker so he can walk to the boxes and
sit down. "My legs are feeling a little
heavy today."
And yet there is work to be done.
Kristi doesn't have to say it. Pedro, 51,
already knows it.
It's been eight years since the
accident. It's been eight years since
Pedro has walked on his own. It's been
eight years of Pedro pushing his body
every day to do what it used to do
instinctively.
“It hasn't been easy but it's made
me stronger," he says. "Mentally, I am
stronger than I used to be. Physically, I
guess I am stronger, too. I think I feel
much better inside than before the
accident happened to me."
All the while, Pedro has seen
blessings. The love and support of his
family. The many people who donated
money to offset medical bills. The group
of Wilmington businesses that joined
forces to remodel Pedro's home to make
it accessible. And the generosity of HAC,
which has given him and his family a
free lifetime membership and
provides free physical therapy
and personal training sessions.
“The relationship started at the old
Pike Creek
Fitness Club," says HAC general
manager John Peoples, referring to
HAC's predecessor holding a fund-
raising event and offering Pedro a free
membership.
Still, Pedro admits the most difficult
part is getting up each morning.
“I pray to the Lord that He will give
me strength to get up. Basically, I do
that every morning," he says. "Otherwise,
I would not be able to get up."
“I will
walk
again.”
June 23, 2006, was a normal
Friday. Pedro, who was a bus driver for
Delaware Area Rapid Transit (DART),
had just gotten paid.
“My daughter from Massachusetts
was coming to visit me that day," he
recalls. “So I got out of work that day
and I was so happy to meet them. I
was going to pick her up at my friend's
house."
Shortly before 7 p.m., he parked
his bus at DART's storage yard, off
Wilmington's Adams Street. He walked
across the street to use a portable toilet
in the 200 block of N. Adams Street,
near Interstate 95.
Pedro heard laughter.
The next thing he knew he was
lying face down in a pool of human
waste, mixed with blue deodorizer and
disinfectant chemicals.
GET INSPIRED:
Pedro Toala
HAC Personal Trainer Kristi Smith-Willis with Client Pedro Toala.
By: Bettinita Harris, HAC Personal Trainer
17
19. “Some kids came over and turned
over the portable potty with me inside of
it," he says.
As he struggled to keep his mouth
above the waste, Pedro could still hear
the laughter.
He was taken to Christiana
Hospital, where an MRI indicated his
spine was broken near the base of his
neck. He underwent seven hours of
surgery and remained in the hospital
for two weeks before being transferred
to Magee Rehabilitation Center in
Philadelphia. He spent two months
there.
“They taught me how to start over
and how to use everything," says Pedro,
who is a paraplegic. "It was really tough
there."
Pedro says he never considered
giving up "because there is something
that God wants me to achieve in life.
There is this obstacle that He put in front
of me for a reason. I really have faith
that I will walk again. "
“We all have
disabilities.”
Before each personal training
session begins, Pedro and Kristi join
hands and dedicate the session to God.
They thank Him for the opportunity to
train and they ask for a speedy recovery.
Then for the next hour, Kristi guides
Pedro through a dozen exercises
designed to strengthen his body and
improve flexibility.
In one exercise, Pedro rolls from
his back to his belly to his back again.
Ten times. In another exercise, called sit
to stand, Pedro sits on a Plyo Safe box
and then, using his upper-body strength,
braces himself against a treatment
table so he can stand. He stands for
30 seconds, then slowly sits down. Ten
times.
“My goal is general strengthening
of his core and legs,” Kristi says. “We
also focus on movements of human
development, such as walking, crawling,
cruising along a piece of furniture,
pulling up to a stand.”
By this point in the session,
perspiration drips from Pedro’s
forehead. Kristi hands him a paper
towel as she scurries again to arrange
the boxes for the box crawl exercise.
Pedro gets on his hands and knees
and begins a grueling crawl across the
room, from box to box to box.
Left hand. Right hand. Pause. Left
leg. Right leg. Pause. Next box.
“Come on Pedro, you can do it,"
Kristi says.
Left hand. Right hand. Pause. Left
leg. Right leg. Pause. Pause.
Next box. Pause.
“You got it," she tells Pedro. “You
got it. Don't give up."
In the two years she has trained
him, Kristi says Pedro has learned to rely
less on his upper-body strength when
using the walker and therefore is able to
walk greater distances.
The experience also has been
revealing for the trainer.
“I've learned how strong some
people can be despite whatever life has
thrown their way,” she says. “Life will
kick people down, but some just get
right back up. Some face challenges
in this world with a smile, never giving
up, always pushing through and being
thankful for the blessings they have.
Pedro is one of these amazing and
inspiring souls.”
Pedro's weekly rehabilitation
schedule is draining. On Mondays,
he has an hour-long physical therapy
session at Elite Physical Therapy at HAC.
He trains with Kristi on Tuesdays. On
Thursdays, he goes to the Elite Physical
Therapy on Foulk Road in Wilmington,
where he walks for about an hour on
the AlterG Anti-Gravity Treadmill. Before
he trains with Kristi again on Fridays,
he spends an hour with personal trainer
Keith Glines.
Keith manually activates Pedro’s
muscles and uses isometric contractions
to try to get his muscles and his nervous
system engaged for his exercise
program.
“This guy has a lot stacked against
him, but he perseveres," Keith says. “It's
an effort to get to the gym and work out.
He's made that decision. He could sit
around and feel sorry for himself, but he
chooses not to."
In the year he has worked with
Pedro, Keith says he, too, has been
affected.
“I’ve learned that the human spirit
isn't nearly as fragile as the human body,
and that faith in God is what gives the
spirit strength,” Keith says. “I've learned
to be compassionate, but not to feel pity
for people with disabilities. I've learned
that we all have disabilities; some
of them are just more obvious than
others.”
Article continued on next page...
18
20. “I had already
forgiven them.”
Pedro still works at DART, logging
more than 20 years with the agency.
But he's no longer a bus driver; he now
works in customer service. That also has
been a significant adjustment.
“I used to make three times more
than what I make working in customer
service," he says. “It's a little stressful
for me, but I try not to let that get me
down."
Pedro's ability to avoid dwelling on
his situation is challenged regularly. To
get to his job, he has to pass by the site
of his injury.
“I hear a lot of people get
flashbacks about something like this or
they don't want to get close to the place
where it happened," he says. “What
happened is the past. Leave it behind,
just keep walking."
About five years ago, one of the
youths involved in the incident turned
himself in to authorities, Pedro said. At
the time of his arrest, the youth was 14,
which means he was 10 or 11 years
old when Pedro was injured. He was
sentenced to six months in a juvenile
detention center, Pedro says.
“The officers in charge asked me
if I wanted to go to court to see what
arrangements were being made," Pedro
says. “I said no. I had already forgiven
them for what they had done.”
Pedro says he became a Christian
a year before the incident and that he
relates his life to Job’s.
According to the Biblical story,
Job was a man of faith who lost his
livestock, servants, 10 children and his
health. Initially, his desire to understand
his suffering became overwhelming
and led him to question God.
Job ultimately acknowledged
God’s omnipotence and realized it
is better to know God than to know
answers. In the end, God restores Job,
giving him more children and twice as
much wealth as he had previously.
“God gave him everything back,"
Pedro says. “That's what I'm hoping
for."
21. 20
Fall is for planting. Call to schedule your projects:
302.753.8733Or visit corrintree.com.
22. THE HOLIDAY
HUFF & PUFF
GET YOUR BELT - EARN THE POINTS - MEET THE CHALLENGE
HOCKESSIN ATHLETIC CLUB MYZONE CHALLENGE
ARE YOU UP FOR THE CHALLENGE?
THE HOLIDAY
HUFF & PUFF
GET YOUR BELT - EARN THE POINTS - MEET THE CHALLENGE
HOCKESSIN ATHLETIC CLUB MYZONE CHALLENGE
ARE YOU UP FOR THE CHALLENGE?
The holiday season is meant
to be enjoyed! Make sure
you can take full advantage
of the holiday treats this
season by setting and hitting
a MEPS goal.
Regular exercise is necessary to maintain a healthy weight
as it is, so use a challenge against yourself or your HAC
peers to make that beer, second helping, or extra large
piece of cake feel a little less guilty!
Guilt free holidays, it doesn’t get better than that! This
year's Holiday Huff and Puff will begin on Black Friday,
which falls on November 28th this year, and ends on
Christmas Eve, December 24th.
WHO SHOULD PARTICIPATE?
• Those who want to have it all this festive season!
Good times, and good health!
• Those who know their results will flutter away this month
unless they stay on target with their workload.
• Those who need to play a game to take the chore out
of exercise.
HOW TO GET INVOLVED:
New Users: Buy a MYZONE physical activity belt for $75
at the Front Desk, and receive free entry to the challenge.
All you have to do next is wear your belt while exercising
and you will earn your MEPS!
EXISTING USERS:
You will automatically be invited to join the challenge,
but you will have to accept the challenge in order to
participate.
THE CHALLENGE:
EARN 2200 MEPs AND
RECEIVE $25 CLUB BUCKS!
BONUS REWARDS: For each additional 500 MEPS you
earn, you’ll receive 1 raffle ticket entry into a special
drawing at the end of the challenge. Earn as many as 5
entries for the drawing!
Contact Maria Argiroudis at (302)239-6688 x 121
or by email at margiroudis@hachealthclub.com.
23. Are Your Kids BORED?
It's All Included at HAC!
Take them here.
Or here.
Or here.
Maze & Play Area
HAC Arcade
Childcare
Waterpark (Open All Year Long!)
Youth Sports or Yoga
Dance, Martial Arts,
Tumbling, or Spanish
24. 23
Weight Room
Walk
through
Weight Room
Walk
through
FTS
Glide:
Chin Up – Works Lats
(latissimus dorsi, the large
back muscle that stretches
from your underarms to
your waist), and biceps.
and shoulders.
Seated
Row: Works upper
and middle back, biceps
and forearms.
Weight Room
Walk
throughWith Guy Scotolati
HAC Personal Trainer
25. Horizontal
Bar: Knee Raises-
Works lower abdominals,
hip flexors, and lower back.
Increases stability in the
upper back and
shoulders.
Smith
Machine
Squat Rack:
Squat- Works quadriceps,
hamstrings, glutes,
and calves.
Lat
Pull
Down:
Works upper
back, biceps.
24
26. Purchase a $100 gift card, and get a $25 gift card free!
For dramatic eyes that sparkle and shine,
try one of our holiday lash packages:
• 25% off full set of lash extensions
• $60 - set of flare lashes with lash tint
• 10% off Clarisonic!
Festive Fridays in November and December, featuring discounts on favorite
products and services catered to your holiday events and gift-giving.
Discover your own Nouveau Glow this holiday! Nouveau Medispa is open
to all, and offers complimentary consultation and skin evaluations.
Nouveau Medispa at HAC is located downstairs
next to the women's locker room. 302-235-4961
Exciting holiday specials from
Nouveau Medispa!
25
Like many other mothers,
Martine Vagnier had put her
health and well-being on the
back burner while dedicating
her time, energy and attention
to raising two sons. “For
many years I made my family
activities a priority and then
one day when I looked in the
mirror realized my age was
catching up with me. Big time.”
It was at that point that the
Hockessin, DE real estate
professional decided it was
time to re-invest in herself,
and to renew the person she
once was, inside and out.
The Turning point
“The turning point came when
I was pushing 50 years old
and had a couple major life-
changing events. They jump
started me to really evaluate
my future and make a decision
if I wanted to continue on the
same path or make some
significant changes to be a
happy person.”
Smart Steps
Martine set about changing
her diet, replacing processed,
sugary foods, with lots of fresh
vegetables and lean protein.
She cut gluten, soda, and
alcohol and lost 50 pounds. In
addition, she began looking at
ways of improving her features
and restoring her natural
beauty, through better skin
care and medispa
treatments.
“I knew it was time for some
improvements beyond what
exercise and creams could
do to help.” However, with
cost of treatment being a
concern, Martine took her time
and considered the investment
carefully for several years.
Ultimately, it was the urging
and recommendation of a
friend that led her to Nouveau
Cosmetic Center. Through
careful budgeting and with
an eye on Nouveau’s generous
monthly specials, Martine
was able to begin exploring
an exciting range of cosmetic
treatments.
Treatments
“My first treatment was a
scar revision. I had an
accident where I had a
bad facial laceration which
required scarr evision surgery,”
she explains. Martine was
extremely impressed with the
results, as were the Nouveau
estheticians them-selves.
“Now when I go for a facial,
the estheticians cannot see
the scar until I mention it and
they look for it! “Martine credits
this first treatment with giving
her the confidence to try some
others, and she has been
a loyal Nouveau client ever
since. Under the guidance and
care of the Nouveau director
and resident R.N. Loraine
Olson, Martine has gone on to
try Botox, fillers, facials, and
microdermabrasion.
“Loraine is so awesome, I
have had no problems. She
does the injections so well they
are done before I know it!”
Martine notes that her favorite
treatment to date is filler. “I
shied away from it initially
due to the cost but since it
lasts for a year or more, it’s
so much better and it did
have a much more impactful
transformation,” she says.
Obtaining a natural look was
important to Martine, and she
credits Loraine’s expertise
and careful, conservative
approach with helping her
achieve this goal. “I did listen
and follow Loraine’s advice
closely, and did not go crazy
and get obsessive with fillers
to the point it does not look
natural. I feel better about
myself and my optional
makeup days are much more
frequent now.”
Sweet Success
So, has Martine’s results
met her expectations?
“Absolutely beyond! Now
when I tell people I’m 50 they
cannot believe it. They all say
they would have thought I’m
40 at the most!” Martine
Martine Vagnier’s journey back to health, beauty, and happiness.
Discovering the Nouveau Glow!
also notes that her family
and friends are equally
impressed with her results.
“They all say I look young
and well rested.”
This fall, Martine will be
completing another exciting
step in her journey when
she undergoes a tummy
tuck and liposuction with
Nouveau Medispa owner,
and board certified plastic
surgeon, Dr. Lawrence
Chang.
“I can’t wait! I love my overall
results and hope to be able
to continue coming to Nouveau
forever!” Would you like to
discover your own personal
“Nouveau Glow”?
By: Laura Moss
Before After
Martine's Before & After Transformation!
25
27. Submitted by: Donata Leckie, Miss Hockessin 2014
Ever since HAC opened, my family and I had the privilege to
enroll as original members. As a pre-teen, I felt so fortunate
to have had the opportunity to attend HAC’s dance classes
such as ballet and hip hop. Being part of a dance team
taught me important lessons such as cooperating with other
dancers while learning the dance routine, persevering even
when struggling with moves, and always striving to perfect
my dance moves before presenting a production to the
audience.
For relaxation, I involve myself in mental and physical
activities at Hockessin Athletic Club. To relax myself mentally,
I engage myself into hot yoga classes. Yoga excites me
in a pleasant way and relaxes me at the same time. I can
honestly say that I have been addicted to hot yoga for the
last 3 years. With yoga classes, I have achieved defined abs,
flexibility and strength and improved posture. To energize
myself physically, I like to take lively Zumba classes. While
these hip-hop swiveling moves are a blast and effective, the
best part of the workout is dancing with my friends. We spent
time giggling at each other as we try to shift our hips to
salsa, and cha-cha-cha movements. I also enjoy kickboxing.
The instructors are dedicated and motivational. On alternate
days I use the equipment and machines. When I return
home, I am physically and mentally energized and relaxed.
Attending Hockessin Athletic Club weekly helps me to
prevent excess weight gain or help maintain healthy
weight during pageant preparatory months. At the State
Finals this past June, I placed in the Top 5 and tied for the
swimsuit competition. As 2014 Miss Hockessin I would like
to encourage everybody to exercise because working out
makes you feel better, have more vitality and will perhaps
lengthen your life span. Exercising has also been proven to
combat health conditions and diseases. Regular physical
activity can prevent risk of dangerous heart disease and
high blood pressure. As you can see the health benefits
of regular exercise and physical activity are hard to ignore.
Let HAC be a fresh start into your improved and a more
productive lifestyle.
Congratulations on all your
success this year, Donata!
In addition to taking the Miss Hockessin Crown,
Donata also placed 4th overall in the 2014 Miss
Delaware Pageant and took home awards for
Preliminary Lifestyle in Fitness and Evening Wear,
and finished as 2nd runner up for the Carol Maclary
Excellence in Education award.
MISS HOCKESSIN 2014:
Donata Leckie
26
28. Newark, Brandywine, New Castle,
Hockessin, Dover, Smyrna,
Jennersville, PA
302.731.2888
FirstStateOrtho.com
Sports Medicine • Arthroscopic Surgery
Bone/Joint Surgery • Fracture Care
X-Ray & MRI Facilities
Spine • Shoulder • Hand & Elbow
Foot & Ankle • Trauma
Joint Replacement & Reconstruction
FIRST STATE ORTHOpAEdICSDelaware’s leaDer in aDvanceD orthopaeDics
a commitment to excellence
James Zaslavsky, DO Eric Johnson, MD David Sowa, MD Drew Brady, MD Evan Crain, MD Michael Axe, MD Robert Steele, MD
Elliott Leitman, MD
Leo Raisis, MD
Joseph Straight, MD
Bruce Katz, MDMichael Pushkarewicz, MDJames Moran, DOStephen Hershey, MDRandeep Kahlon, MDMatthew Handling, MD
Adam Ginsberg, DO
Alex Bodenstab, MD
Bruce Rudin, MD
William Newell, MD
27
29. Many of you are familiar
with Albert Einstein’s quote:
“Continue to do the
same and expect
a different result;
that’s the definition
of insanity.”
- Albert Einstein.
Well, for many of us at the
gym who get comfortable
with our routines the above
mentioned quote may be
applicable. Have you ever
wondered why you are not
continuing to lose weight
or inches? Have you asked
yourself why you can jump
on a bike and ride for two
hours but get winded
running around the block?
If so, read on… What
happens after months
By: Susan Storm, Group Fitness Director
of performing the same
movements is that your
body becomes efficient at
performing those moves.
This is great for competition,
but actually limits the
amount of overall fitness you
achieve and decreases the
training effect. “Rather than
continuing to improve, you
simply maintain your fitness
level.”
You may be in great shape
for the exercise or sport that
you do routinely, but if that’s
all you do day after day you
may be setting yourself up
for an injury or just plain old
burn out. What can you do to
avoid this?... Cross train.
Cross training
This is a great way to
condition different muscle
groups, develop new
skill sets and reduce
boredom. More importantly,
cross training allows you
the ability to vary the stress
placed on specific muscles
or even your cardiovascular
system.
Important benefits of
cross training:
• Achieve a higher overall
level of conditioning
• Condition the entire
body and not just specific
muscle groups
• Reduce the risk of injury
How do you achieve
the cross training
effect?
Mix up your workout! If
you are a Group Fitness
fanatic and love your
classes, try varying your
cardio between these
options: Cycle, Step,
Kickboxing, Combat,
Sweat, Zumba™ or a Water
Benefits of
Cross
Training
Aerobics class just to name
a few.
For resistance training try
BodyPump, CXWORX or
Kettlebells.
Or, to maximize your time try
a boot camp style
class like CRT or Intense
Interval Training to get
strength and cardio all in the
same workout.
Don’t forget the mind body
component and try either
a Yoga, Pilates or Core
Fusion class for a totally
different type of exercise.
Mix in a Small Group
Personal Training class, a
GRIT class, or a session with
a trainer to round out your
work outs.
The bottom line is to have
fun while you bike, run, jump
and lift your way to the next
level. See you at the
top!
Continue to do the same
and expect a different result;
that’s the definition of insanity.”
- Albert Einstein
“
28
30. Calcium
Calcium helps make strong bones and teeth, and this
nutrient is most important during the years when bones are
growing. Foods that are the highest in calcium come from
the cow – low-fat milk, cheeses and yogurt. Some leafy
green vegetables and fortified juices are also good sources
of calcium. Here are some ways to give your child the
calcium they need:
• Start their day with a bowl of cold or hot whole-grain
cereal topped with skim or low-fat milk and sliced
fresh fruit.
• Serve low-fat yogurt, smoothies, or cheese after
school and between meals for a nourishing calcium-
rich snack.
• Calcium-fortified juices and cereals are fine non-
dairy alternatives to help meet your child’s daily
requirement.
Fiber
Everyone needs plenty of fiber each day to keep the
digestive system working well. Here’s how to get your kids
used to the taste of fiber-rich foods.
• A bowl of high-fiber cereal is a great start to meeting
your child’s daily needs. Read food labels to find
whole-grain cereals that provide 3 grams or more of
fiber per serving. Add sweetness to cereal with fresh,
canned (unsweetened), or frozen fruit.
• Have cut-up whole fruits and veggies on hand to help
your child meet the recommended five or more daily
servings of fiber. Keep fruit juice to a minimum. Whole
fruits and vegetables contain much more fiber and
less sugar than most juices.
• Beans are loaded with fiber and protein. Drain and
rinse canned beans and toss into soups, stews, salads,
scrambled eggs and omelets, and salsas.
Protein
Every cell in the body is made of protein, which makes
this major nutrient essential for healthy growth and
development. Protein is found in animal products such
as dairy, eggs, seafood and meats. In somewhat lesser
amounts, it is also in beans, nuts, vegetables, and grains.
Boost your child’s nutritional intake with these protein-rich
food ideas.
• Even finicky kids love eggs. French toast, scrambled
eggs, pancakes and omelets are kid-pleasing
dishes that contain plenty of protein, iron, and other
important nutrients.
• Branch out from fish sticks and try salmon dishes that
kids will enjoy. Top salmon or other fish fillets with
salsa or teriyaki sauce to give your child lean protein
along with heart-healthy omega-3 fatty acids.
Nutrition Basics for Parents
Of course you want good nutrition for your child, which means making sure they’re eating a balanced, healthy diet. But
when you get nutrition advice from other parents, your pediatrician, and the media, it can be tough to decide which direction
to follow.A good place to begin sorting out the nutrition puzzle is to learn about the basics. Below are five essential nutrients
that a growing body needs every day. Ensuring your children are receiving adequate nutrition will result in strong bones and
teeth, a well-regulated digestive system, oxygen-rich blood, and healthy nutritional habits they can carry throughout life.
Nutrition and
Fitness Tips for Kids
Keeping Your Kids Healthy:
29
31. 30
• Add nuts to cereals, yogurts, or vegetables for added
protein, fiber and healthy unsaturated fats.
Antioxidant Superfoods
Antioxidants help defend the body against harmful
substances that can damage the body’s cells. Power up your
child’s diet with foods rich in antioxidants, such as almonds,
berries, citrus, carrots, spinach, tomatoes and bell peppers.
• Bring orange wedges, 100% citrus juice, fruit or nut
granola bars to the next sports practice for a refreshing
and energizing treat.
• Pack school lunches with baby carrots, grape tomatoes,
or red bell pepper slices for a fiber- and antioxidant-rich
lunch or snack.
• Add plenty of antioxidant-rich tomatoes or tomato
sauce to pizza, spaghetti, meatloaf, soups and stews.
Iron
Children’s diets are often lacking in iron, a mineral that
carries oxygen in the blood and helps keep kids energized.
Boost the iron in your kids’ diet with lean meats, eggs, fish,
dark leafy greens, beans, dried fruits, and iron-fortified
grains.
• Vitamin C increases the absorption of iron, so pair eggs
with oranges or orange juice.
• Serve spinach salads topped with strawberries, dried
cranberries, and/or slivered almonds and a light
raspberry vinaigrette dressing. The fruit will help the
body absorb the iron in the spinach, and kids will love
the taste.
• When kids refuse a meal, offer iron-fortified cereal
topped with low-fat milk or yogurt and fruit as a healthy
meal substitute.
Increasing Physical Activity in Children
Exercise is important for your family – it can increase life
expectancy, lower heart risks, help control weight, and improve
school performance – but it can also decrease the risk that
your child will be inactive as an adult. Making family activities
and fitness a part of your child’s life at an early age can go
a long way toward helping them form healthy habits for life.
When exercise feels like play, the whole family will enjoy it
more and be more likely to stick with it.
1. Make time to play.
Set aside 30 minutes three times a week to do fun exercises
with your kids. Make it a part of your after-school or after
dinner routine. Young kids might enjoy hopscotch or hide-
and-seek. Older children may enjoy kicking a soccer ball
around or throwing a baseball.
2. Walk or bike everywhere you can.
Walk or bike to the grocery store, library or school or sports
events. Go for a 30-minute family walk after dinner. Track
steps or mileage with a pedometer and try to increase your
distance each week. Use a family exercise log or colorful
stickers to track progress.
3. Plan active family gatherings.
Serve up fitness at parties by planning active games such as
tag or relay races. At family or holiday gatherings, turn off the
TV and take a walk around the neighborhood or go for a hike
at a local park.
4. Sing and dance while you clean.
Do household chores as a family. Play music as you clean and
take turns choosing favorite songs. Younger children can pick
up toys or sweep floors while dancing with the broom, while
older kids can dust, vacuum and help make beds.
5. Make yard work less of a chore for more
family exercise.
Enjoy seasonal yard work together. Plant a garden in the
spring, rake leaves into a pile
32. Visit the HAC Proshop Today!
Located behind the front desk at the main entrance.
By Lisa Luck
With the holidays right
around the corner, it’s easy
to forget about all the fun
you can have in the fall.
Here are two great local
places that never forget
about fall fun! Do you
love hayrides? They are
the best with a nice cup
of hot spiced cider. Feeling
the crisp straw under your
jeans all huddled up in
a hoodie is an Autumn
must! What could possibly
be even better than
hayrides? The hayrides
from the Wilmington and
Western Railroad! How
can a train company give
hayrides you may ask- well
they just unlatch all their
normal train cars and hook
up some open original
flatcars and fill them up
with enough straw to make
you forget it’s not attached
to a tractor. This one hour
ride through Red Clay
Valley is not something
you will want to miss. The
Wilmington and Western
Railroad only does this
twice a year, so you need to
buy your tickets in advance.
Starting November 7th
the first train will leave the
station and the only other
time for you to experience
this on November 14th.
Speaking of hot spiced
cider, another fun fall
experience is Cider Fest.
From November 29th
to December 13th, you'll
have a little more time
to enjoy this weekly
Saturday activity, but it
isn’t something you'll want
to push off too long! The
Fifer Orchards Farm and
Country Store make the
best cider around. You'll
definitely be back for
seconds! From 10:00 am to
4:00 pm you can try
their hot apple cider with a
holiday hayride and finish
it up with some S’mores by
the fire.
The best part about this
festival is that it bridgesthe
gap between the fall season
and the coming holidays.
While you sip your cider,
you can listen to live holiday
music and get some good
ideas for homemade gifts
to take back home and
work on. These is the perfect
way to round out your Fall
season before all the
holiday season chaos.
Local Spotlight
33. Foods that Cause You to
Worried about looking bloated in your new dress or holiday
photos? Avoid these foods just before the occasion to
ensure a flat tummy!
Carbonated Beverages
Soda and other carbonated beverages
can cause gas build up that may lead to
bloating (and belching!)
Asparagus, Broccoli, & Cabbage
These foods are incredibly healthy,
and should be eaten regularly, but
if you're concerned about bloating
on a particular day, skip the leafy
greens. As the body breaks them
down, gas is released which is
what causes bloating.
Apples
Fructose is another sugar that
everyone digests a little differently,
and depending on your tolerance,
can cause moderate bloating. Try a
smaller serving or skipping the apples
for the day to minimize the effect.
Salt
Excess sodium can cause you to retain
water and swell. Remember, the key
word is "excess." They body requires
a certain amount of sodium intake
to function properly! Just make sure
you're keeping an eye on nutrition
labels - frozen dinners and pre-
packaged foods can contain high
amounts of salt for preservation.
Sugar Free Candies and Gum
The sugar alcohols from the
sweeteners used in these products are
another gas-creating culprit.
Dairy Products
Depending on your ability to digest
lactose, (the sugar found in dairy), the
amount of bloating will range from
light to severe.
Adapted from http://health.usnews.com/health-news/health-wellness/
slideshows/foods-that-cause-bloating and http://www.shape.com/healthy-
eating/diet-tips/ask-diet-doctor-foods-make-you-bloated
32
34. One call. One company. A family business you can trust.
C A L L
(302) 994-5786
C L I C K
www.jfrederickandsons.com
Keeping You Comfortable Since 1947
Home heating
has come a long way
since 1947.
Let us show you.
Call Joseph Frederick & Sons for safe,
professional HVAC work.
35. 2015 SUBARU
FORESTER
OUR FACILITY OFFERS YOU A UNIQUE AUTO EXPERIENCE
COME VISIT OUR
NEW SERVICE FACILITY!
• MORE SERVICE BAYS THAN OUR OLD BUILDING SO WE CAN SERVICE YOUR SUBARU QUICKER
• SUBARU LOANER CARS AVAILABLE • PICK-UP AND DELIVERY SERVICE AVAILABLE
• VEHICLE RETURNED TO YOU THE NEXT DAY
1717 PENNSYLVANIA AVE. WILMINGTON, DE. • 302.656.3100 • DELAWARESUBARU.COM
36. 161 Wilmington-West Chester Pike (Rt. 202) | Chadds Ford, PA 19317
Time for yourself.
The new Concord Health Center is now open – right in your neighborhood – so you
can add convenience to our promise of partnership, expertise and value. If you can
accomplish so much in one stop, imagine the things you can do with the time you save.
Visit christianacare.org/concord or call 855-250-9594 to find out more.
14EXAFF10
PEDIATRICS,
INTERNAL MEDICINE,
OB-GYN,
REHABILITATION,
CANCERCARE,
IMAGING, LAB,
& PRIMARY CARE
What do you get when you put
all under one roof?
