September 2007 Archives

The best (and worst)
foods you can eat

By Fran Werner

Summertime and the livin' is easy ... and even though it's September and school is starting again, the weather is still pretty warm out, so parties and barbecues are abundant. It's often easier to make better food choices in the late summer months when fresh fruits and vegetables are at their peak. To keep your cool and cut your time in the kitchen, start with prepared produce, such as cut-up fruit and pre-washed greens. Prepared foods may cost a bit more, but you're more likely to use them, and they save time in the kitchen.

Here are some of the best September-friendly foods
to help you lose weight:

Chilled soups, such as gazpacho or cucumber-dill.
These soups contain a lot of cut-up vegetables and are very filling without containing too many calories or too much fat. They're a great way to start a meal, or they can be a meal in themselves. Many studies have shown that people who start their meal with a low-cal soup eat fewer calories than those who don't. Melons. What's more refreshing than a cold slice of watermelon on a hot day? And since melons are primarily water, it's an easy way to satisfy your thirst and your sweet tooth for very few calories.

Grilled veggies.
They're great as kabobs for a barbecue, to stuff in a pita for a lunch, to top pasta or stuff frittatas.

Salads.
Get some pre-washed greens and top with fresh fruits and veggies for a meal in minutes. Be careful with the salad dressings and other toppings, though.

Low- and no-calorie beverages.
Try an iced skim latte or a white wine spritzer as a change from heavier drinks. Make a root beer float from sugar-free root beer and low-fat ice cream or frozen yogurt. Try a sugar-free (and virtually calorie-free) shaved ice.

There are some summer foods, however, that can sabotage your diet. They seem light, but have a lot of calories and fat:

Potato salad and other mayonnaise-based salads.
While these start with vegetables, the added mayo makes them a high-fat food choice. You can enjoy these, but try to limit your quantities and limit how often you indulge.

Festive drinks, such as margaritas.
A frozen margarita can easily have 400 or more calories. Choose wine or beer instead, to save hundreds of calories.

Burgers, hot dogs and brats.
What would baseball be without them? But they can cost you 200-600 calories apiece. Try turkey or chicken alternatives, such as turkey sausage or turkey burgers. Or fill up on the salad and fruit and limit how many burgers you have.

Frothy iced drinks, such as "frappachinos."
A Venti iced orange mocha frappachino has over 500 calories. Choose a lower-calorie alternative, such as the iced skim latte, which has only 160 calories.

Ice cream and smoothies.
Ice cream can contain up to 600 calories per cup. Choose a lower-fat version, or have a smaller quantity. Be careful of smoothies, too. While they seem very healthy, the calories can add up. Remember this September, it's always best to focus on the family, friends and fun -- not the food.

Fran Werner is a certified lifestyle and weight management consultant, a certified personal trainer, and a certified lifestyle coach, specializing in weight management. She has been the owner/director of Lifestyle Consulting since 1981, and she has maintained an office in Austin, Texas, since 1993. Werner has helped thousands of individuals achieve and maintain healthy weights and healthy lifestyles. You can contact her at (512) 794-3848 or by e-mail at fran@lifestyleconsulting.com. Visit her online at www.lifestyleconsulting.com.

Runners myths -- fact or fiction?

By Paul Baltutis

Quite possibly "our secret" may be getting out. When I walked into the Mind, Body & Soul gymnasium off Broadway in Alamo Heights, trainer James Olson looked at me and my friend, runner and massage therapist Dale Londos, and remarked, "Looks like you guys just got off the same spaceship!"

Initially Londos and I were taken aback by Olson's comment, so we pretended to shrug it off; however, we secretly knew we'd have to report this potential compromise of our alien status back to our Starfleet superiors. Well, if our "our secret" is about to be revealed to the world, we might as well set the record straight.

Myth #1 Runners come from another planet.
That's correct; we are not of this earth.
We're from the Orion constellation, the galaxy of the hunter. According to Egyptian, Greek and Roman legends, this star cluster created life and is the source of energy in the universe. Myths reveal that Orion the hunter is in a perpetual chase across the sky, so runners feel similar in believing lateral foot movement should be never ending. We came here to show earthlings the forgotten value of activity and well-being, a true casualty of the present age of humankind. For the record, we come in peace and we mean no harm.

Myth #2: Runners are forever skinny.
This is an absolute fact.
Runners are born skinny, and whether we exercise or not, we stay skinny our entire lives. It doesn't seem fair to the general public that runners can stay so naturally skinny. Runners have a special metabolism that burns calories quicker than you can say, "Anyone care for dessert?"

Myth #3: Runners belong to a secret society.
Indeed, runners do belong to a secret society.
Runners formed "associations" even before the days of the Knights Templar of the Da Vinci Code fame or the Freemasons. Runners meet at least one a month in mass public outings. We have rituals and initiations similar to the Moose Club's charter. We elect club officers and have an annual picnic, along with a potato-sack race, water-balloon-throwing contests and a horseshoe tournament.

Myth #4: Runners run 20 miles every day.
Absolute fact.
We run six to seven days a week and average at least 150 miles a week. We are constantly training for a marathon, an ultra or a multiple-day race. We just can't run enough miles in the day, and some of us run twice daily. We are so fanatical we run in all weather conditions and relish the harshest ones. We talk about our running with great enthusiasm, but only when asked; we don't want to seem too boastful.

Myth #5: Runners have indestructible knees.
Most definitely.
Our knees are bullet-proof. Thanks to our galaxy's advancements in bionics, we have perfect form, and our bodies never break down. We were a little worried about the television show The Six Million Dollar Man because it was way too close in appearance to our advanced medical technology.

Well, there you have it, the truth about runners. We understand we are different, but we do try to blend in with society and be good citizens. Our message is that there is a value to running that can only be described as"out of this world."

Paul Baltutis is the manager of Soler's Sports in Alamo Heights. He is a certified marathon coach with Team in Training. He can be contacted at sage_run03@yahoo.com.

Taking "roll" on roller-shoe injuries

By Annette M. Zaharoff, MD

You probably did a double take when you first saw a kid glide by you at the mall on roller shoes! Roller shoes are the latest craze. Apparently it is all fun and games until someone fractures a distal radius or dislocates an elbow.

Such is the case with the increasingly popular Heelys and Street Gliders. These products combine regular shoes with wheels to create roller shoes. Medical studies on injuries related to the products have begun trickling in, as they did in the past for other relatively new sports like in-line skating.

Upper limb injuries were the predominant injury to roller shoe users, according to a study published in the journal Pediatrics in June on injuries seen in the orthopedic department at a University Hospital in Dublin, Ireland. The majority of youths treated for injuries related to roller shoe use in the study were girls (83 percent). Seventy percent of the injured were new users who had used the products five times or less; of these, 34 percent were first-time users. Eighteen percent were advanced users who had attempted jumps or directional changes.

Seventy children were included in the study. The data for the study was collected during the 10- week summer vacation period in 2006. Seventy percent had been "heeling," and the remainder had been "street gliding." Street gliders are made in the U.K. and are wheels that users strap to their regular athletic shoes. Gliders are similar to a streamlined version of old-fashioned roller skates, but with only one pair of wheels, set at the heel. An Allen wrench replaces the old skate key. Heelys are manufactured in Carrollton, Texas, and are athletic shoes with a wheel embedded in the heel. By shifting their body weight, wearers can switch from walking to gliding.

The most common injury sustained, as reported in the Pediatrics article, was a fracture to the distal radius (forearm bone). Other upper limb injuries included fractures to the elbow, dislocation of the elbow joint, and hand/wrist fractures. The lower limb injuries reported included ankle/foot injuries, leg fractures, and one knee injury. There were no head or life-threatening injuries reported. The injuries did not appear to dampen the spirit of the users, as 54 percent of the participants said they would use the shoes again, although their parents, for the most part, disagreed.

The Pediatrics study reported that none of the injured children was wearing any protective gear when he or she was hurt, and only 12 percent were familiar with the instructions provided by the manufacturers of the products they were using.

Results of a study released by Heelys in April used U.S. Consumer Product Safety Commission data that had found that the shoes, when considered in the context of a wheeled sport, are safer than bike riding and skateboarding, as well as sports like basketball, baseball and soccer. The manufacturer reports that safety instructions are provided in the packaging and on their Web site.

The American Academy of Orthopedic Surgeons issued a commonsense opinion regarding the use of roller shoes in June. Those wearing roller shoes should use protective gear, including helmet, wrist protectors and knee and elbow pads, and not heel on crowded walkways or in traffic. Similar instructions are provided on the Heelys' Web site.

So when junior whizzes by on his/her Street Gliders or Heelys, watch out! If an injury does occur, see your sports medicine physician to assess the injury and recommend treatment.

Dr. Annette Zaharoff is a sports medicine physician specializing in the non surgical evaluation and treatment of injuries. She maintains a private practice in San Antonio and may be reached by calling her office at (210) 616-0646, or by visiting her Web site www.drZmd.com.

Different names, different styles
- finding out what's what

By Laura Brookover

When looking for a Yoga class, how does one know what is what with so many styles of Yoga from which to choose? Here's a quick guide.

HATHA
General term for yoga. Classes labeled "Hatha" are probably beginner and should cover the basics.

ASHTANGA (a.k.a. VINYASA, a.k.a. FLOW, a.k.a. POWER)
A vigorous series of postures performed in a specific order. Ashatanga follows a strict sequence. The other kinds of yoga are similar but allow instructors to create their own sequences for more variation.

IYENGAR
This one is all about alignment. Alignment is the way in which your body should be positioned for maximum benefit and to avoid injury. Emphasizes holding poses over long periods of time. May use yoga blankets, blocks and straps in order to bring the body into alignment.

KUNDALINI
Breath work, chakra work, movement and chanting often taught by turban-clad instructors who keep a specifically "Kundalini" spiritual tradition. (Note: Gives some Westerners the heebie-jeebies!)

BIKRAM
This style is based on a sequence of 26 postures that have been trademarked by the multimillionaire business whiz/self-styled guru, Bikram Choudery. Just as Big Mac can only be served by McDonalds, the Bikram sequences and name can be practiced only by Bikram franchise studios. Practiced in a room heated to 105 degrees.

HOT YOGA
The un-trademarked version of Bikram. Like Bikram, this style can be extremely dangerous to people with health conditions, as it poses serious risk of dehydration and over-extension of ligaments. On the upside, the well-hydrated experienced yogi, who is cleared by his or her doctor for this activity, might enjoy the intense buzz created by sweating through at least two towels. The exhilaration of escaping the room afterward -- knowing that one did not go screaming for the door when, as the heat reached 105 and he felt his neighbors sweat, and when sweat has even condensed on the ceiling and is now dripping onto everyone's body -- is also a personal victory of sorts.

Now that you know the names, why not try one of these styles to see if yoga is right for you?


Laura Brookover, a personal trainer and yoga instructor, was first introduced to meditation when she was a member of the U.S.A. Gymnastics Team as a child. The U.S. Olympic Training Centers required meditation exercises for optimal performance training. At age 11, Brookover began studies under a guru, the Maharish Mahesh Yogi.

Striving for her personal best, finding and living her dream.

By Joy Capps
Photography by Robert French

Body builder, nutritionist, personal trainer and fitness pro Sonya Roemisch works out, religiously, five times a week. Her routine usually includes 45 minutes of cardio and a combination of weight training. Her goals are high, and she's attaining them, for she's determined to be the best she can be. She's so dedicated to her workouts that she considers working out only two-three days a week to be taking time off from her rigorous schedule.

After years of training, Roemisch, owner of You-nique Physique, a nutrition and weight loss, core training, body building, yoga, Pilates, massage and fitness center, is so toned and muscular that it's not uncommon for her to have men say to her, "Your biceps are bigger than mine." Roemisch's diet is high in protein and low in sugar and fat. Splurging or cheating for her includes fun things like adding salsa to a salad or eating a handful of chips to go with the salsa."Some people's version of dieting is my idea of cheating," she says. "It's pretty bad when you feel guilty for eating too many protein cookies," she laughs.

Figure bodybuilding
Roemisch considers herself an extremist, but her dedication comes from her passion and desire to become an International Federation of Bodybuilding and Fitness (IFBB) pro in Figure/Fitness. She began her quest four days after she graduated with a Bachelor of Science degree in kinesiology from Angelo State University in 2000, and she has never stopped. In 2002, she started training to compete in a specific category of bodybuilding known as Figure/Fitness, or simply "Figure." Figure was developed as a response to the demand for fitness competitions that didn't require performing a routine. With an emphasis on aesthetics, Figure focuses on beauty combined with an athletic physique. In 2001, Figure began in the National Physique Committee (NPC), which is the official amateur division of the IFBB. Several years later, the IFBB developed Figure as a new sports discipline as another way to promote the sport of bodybuilding and fitness worldwide.

Roemisch competes one to three times a year.
"Taking your body to the extreme degree, as far as trying to get that perfect package for competition, is just a lot on your body to constantly do it," she says. Currently, she competes only in Texas, but she is thinking about branching out to competitions in other states next year.

A compassionate athlete
Roemisch's interest in athletics began when she was a child. "I was born to run and play basketball," she reflected. "Mom always encouraged me to pursue my dreams, including my natural athletic ability." She played basketball with her older sister as soon as she was old enough to dribble a ball. In addition to basketball, she ran track and was a cheerleader in grade school. In college she taught cheerleading and dance for kindergarten through sixth-graders.

"In college, I decided to pursue a degree in kinesiology so I could help people and keep myself in shape," says Roemisch. She was drawn to it as she was intrigued by human biomechanics and how the body responds to exercise.

During her senior year of college, an internship at a medically based health and wellness rehab and fitness center in San Angelo allowed her to work with cardiac rehab and pulmonary patients. "In those couple of months, I was able to see the difference it made in people's lives to help those recovering from heart attack or pulmonary problems," says Roemisch. "For the patients to see young, bright and healthy faces every day made such a difference for them." This experience, coupled with more education, fed her passion for wanting to make a difference in people's lives. "When I moved into the big city, I discovered Ms. Fitness magazine and thought I'd really like to go into the fitness industry so I could compete and stay in shape," says Roemisch. "Since I've always been really goal- oriented, the fitness industry would allow me to set goals and follow through with them." She would later discover the new Figure/Fitness bodybuilding discipline to fit her perfectly since it doesn't require a routine of tumbling and splits, which aren't her forte.

Unwavering dedication
When asked to share her secret to staying so committed, Roemisch explained, "Sometimes I think I have too much drive, but keeping fit and helping others become the best they can be is my passion. I encourage others to always have a goal to shoot for and not to settle for less than the best they can be."

No excuse she's ever heard holds water.
Says Roemisch, "There's no acceptable reason for not pursuing physical fitness. 'I'm too old,' 'My back hurts,' 'I'm too fat,' or 'I'm beyond help'--none of these works, as it's all a mindset. If you have a goal and you believe in yourself, you can accomplish whatever you set out to achieve." For those who want to improve their physique, Roemisch offers these tips and tricks: "Keep a notebook and chart your progress. Write down each rep [exercise repetition] or the smallest increment of weight increase. You'll be able to see the one more rep you accomplished and how you're always doing a little better. Don't try to do too much, as you'll de-motivate yourself. Take baby steps. By doing so, you'll always continue to challenge yourself to do better and better."

For those who are interested in becoming part of the fitness industry, Roemisch says, "Find your passion, your drive and stick with it. This industry is such a growing field, and the need for knowledgeable, dedicated trainers is huge." Educated, passionate trainers who really want to help people and keep their clients motivated will be successful. "If this is what you truly want to do," she says, "get as much education as you possibly can get. Not only fitness, exercise and nutrition but psychology, too, as psychology is a big part of this career path." When she's not training, Roemisch specializes in changing lives at You-nique Physique with her staff of personal trainers.

"I know that if it weren't for my family and the great group of clients who joined me when I started You-nique Physique, I wouldn't be where I am today," she says. "These individuals are my biggest fans and supporters, and they have helped me really find and live my dream."

Joy Capps is a freelance writer and frequent contributor to San Antonio At Home magazine