April 2009 Archives

Join this 2.6 mile fun run

By Bonny Osterhage

If you've had too many gorditas, flautas and funnel cakes during the 10-day Fiesta celebration, here's your chance to burn some calories. The San Antonio Road Runners annual Fiesta Fandango Run will take place April 25 and it promises to be so much fun you might not even realize it's exercise.

This year's theme? Viva Las Vegas, baby!

Buses will take runners from Sunken Gardens to the starting line from 5 PM to 6:20 PM. The race kicks off at 6:40 PM, just before the famous Fiesta Flambeau night parade.

Participants, many of whom will don colorful costumes, will run past thousands of people who will be cheering them along the 2.6 mile path that travels the parade route before ending at Columbus Park. Following the race, a Fiesta-worthy party will commence complete with music, food, fun and costume awards.

Registration packets may be picked up April 23 from noon to 6 PM at Run Wild Sports, or April 24 from noon to 6 PM. at Roger Soler's Sports on Broadway. Packets will also be available at the Sunken Gardens from 4 PM to 6:15 p.m. on race day.

What better way to enjoy the nation's largest nighttime parade and do something healthy during the Alamo City's biggest party?

Registration fees from $16-$25. For more information call (210) 240-8164, or visit the Web site at  www.iaapweb.com. 

April 22 is Earth Day 2009

By Bonny Osterhage

Earth Day is just around the corner, so if you are wondering how you can contribute to making our world a better place, consider leaving the car in the garage and hopping on a bike on April 22--or any day at all. Why not every day?

Sure, riding a bike to work may not be as practical in San Antonio as it is in larger urban areas with bike trails and such for those who want to bike their daily commute, but even just taking your bike to the store means one fewer car on the road.

Here are just some of the benefits biking brings to planet earth and its inhabitants.

Biking decreases traffic congestion, thereby lowering stress.

Biking reduces air pollution as bikes produce no toxic emissions.

Fewer cars mean less carbon emissions that contribute to global warming.

Biking reduces noise pollution -- a common complaint of urbanites.

Biking releases endorphins which lead to an elevated mood.

Biking means less water pollution (yes, cars contribute to water pollution).

Biking burns calories..

Bikes don't use gas -- they run on natural energy -- yours!

Foot-pain in athletes

By Annette M. Zaharoff, MD

In athletes, foot pain may occur for many reasons. One of the more common problems seen among people active in sports is from a condition known as plantar fasciitis or heel spur syndrome. It generally starts as a dull intermittent ache, in the heel or arch, which may progress to a sharp persistent pain. Often times, the pain is worse in the morning with the first few steps, after sitting, after standing or walking and at the beginning of physical activity. As it progresses, it may become a sharp, persistent pain with all weight-bearing activities.

The plantar fascia is a thick fibrous material on the bottom of the foot. It attaches to the heel bone and fans out toward the toes to act like a bowstring to maintain the arch of the foot. A problem may occur when part of this fascia is tight and placed under tension.

Runners are more likely to experience plantar fasciitis due to the high impact or from improper shoe wear. Inflammation is produced causing pain at the attachment to the heel bone. Other contributing factors to overloading the fascia include: flat (pronated) feet; high arched, rigid feet; poor shoe support; toe or heel running; running on soft surfaces; sudden increases in weight or activity level; familial tendency.

Improvement may be slow if the condition has existed for along time. During recovery, loss of excess weight, good shoes and low- or no-impact activities should help the healing process. Ice should be applied 10 to 15 minutes several times per day. If the pain persists after two to three weeks, further evaluation by your sports medicine physician may be needed. More aggressive anti-inflammatory treatments, therapeutic exercise for stretching and strengthening the arch and foot along with padding, night splints, taping or inserts (orthotics) to ease pressure may be needed.

Surgery is rarely required.

In chronic cases, prolotherapy injections to regenerate the plantar fascia ligament may be used.

During recovery from plantar fasciitis, return to sport activities should be gradual. If you have pain during the activity or the following morning you are doing too much.

Remember to check your shoes for good support and cushioning to help prevent foot problems. If your symptoms are not improving, check with your sports medicine physician for additional help.

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 visiting her Web site www.drZmd.com

Teaching kids the benefits of Yoga

By Bonny Osterhage

After a long hard day at school--where recess doesn't seem to be a priority with educators anymore--don't give your child milk and cookies and time in front of the television before launching into more homework. Give your child some constructive downtime--a sort of mental and physical recess--to help him or her relax, de-stress, unwind and learn some helpful ways to make a peaceful transition from work to home. It's a lesson that will serve children well when they become adults, too. Give them a taste of Yoga.

Yoga helps young people develop better awareness of their own minds and bodies, more self-control, and better flexibility and coordination. It can also teach kids how to stay centered and calm in difficult situations throughout their school day. Some studies have shown that Yoga sometimes helps hyperactive kids and those with attention-deficit issues.

According to Lisa Orkin, a certified Kripalu Yoga instructor, Yoga therapist and occupational therapist who has studied Yoga Therapy at the Vivekananda Kendra Yoga Research Foundation in Bangalore, India, Yoga poses that seem to work especially well are the warrior pose and tree pose. They help instill calm, confidence and balance. "The trick is to get beyond just 'doing' the posture. I try to get them to think about what the postures mean, to become like the postures -- strong and confident like a warrior. I use partner poses to develop trust.

Working with each other on poses, the children develop team skills. It also fosters bonding," says Orkin.

"When it comes to relaxation, some children have a difficult time closing their eyes while others can't get enough. I once had a 10-year-old boy ask me if we could have an extra long relaxation session as he wanted more time to relax. One technique that encourages relaxation is visualization. At first I may have them focus on belly breathing and listening to relaxing music. Then I may ask them to imagine that they are at the beach, playing their favorite sport, or doing some other activity that they like. At the end of the relaxation exercise, I encourage the children to share their own experiences.

Another approach is to create a guided visualization or story with a calming theme of some kind. The idea is to instill a sense of peace and feeling of oneness with nature," says Orkin.

"There is such a wealth of knowledge we can offer our children with the practice of Yoga," advises Orkin.

So next time your child comes home and heads to the computer, video game, or television right after school--take a deep breath and get in position to teach them a little bit about Yoga. Take a class together; try poses, or asanas, that you've read about. Give them a "time out" and make that time a moment for meditation and Yoga. Calm yourself--and your kids.

at Bloom Maternity

By Bonny Osterhage

If you have ever ventured into Bloom Maternity, you know that it is filled with the latest and most fashionable maternity clothes and pregnancy accessories. What you may not know is that on Monday nights it is filled with expectant mothers looking to get fit through the Fit Mamas Prenatal Exercise Program.

Want to join? All you need is yourself, a Yoga mat and a consent form signed by your doctor.
Led by physical therapist Carissa Cox, the progressive classes are designed for women in any trimester of their pregnancies.

In addition to preparing the body for the labor and delivery process, through breathing and stretching techniques, the classes are designed to facilitate a connection between mother and baby.

The classes take place on Monday from 6:30-7:45 p.m. and include ...

Warm-up

Range of motion and strengthening

Partner activities

Breath practice

Lumbar stabilization

Pelvic floor exercises

Cool down and relaxation

The cost is $20 per class or $100 for one month. For more information call (210) 824-2727, or visit their Web site at www.bloommaternity.net.

That is both nutritious and delicious

By Bonny Osterhage

Want a recipe to help make your Easter brunch as fabulous as it is healthful? Try this nutritious and delicious recipe for Apricot Easter Braids Healthy Recipe from the Fitness & Freebies Web site.

 Apricot Easter Braids
 Ingredients:
    2-1/4 cup chopped dried apricots
    1-1/2 cup water, divided
    1-1/2 cup packed brown sugar
    5-1/2 to 6 cups flour
    3/4 cup sugar
    Three packages (1/4-ounce each) active dry yeast
    1 teaspoon salt
    1/2 cup butter or margarine, softened
    Three eggs, beaten

Glaze:
    1 cup confectioners sugar
    1 to 2 tablespoons milk
    1/2 teaspoon vanilla extract

Directions:
In a saucepan, bring apricots and 1/2-cup water to a boil. Reduce heat; cover and simmer until water is absorbed and fruit is tender, about 20 minutes. Transfer to a food processor; add brown sugar. Cover and process until smooth.

In a mixing bowl, combine 2-cups of flour, sugar, yeast and salt. In a saucepan, heat butter and remaining water to 120 to 130-degrees. Add dry ingredients; beat just until moistened. Add eggs; beat until smooth. Stir in enough remaining flour to form a soft dough. Turn onto a floured surface; knead until smooth and elastic, about six to eight minutes. Place in a greased bowl, turning once to grease top. Cover and let rise in a warm place until doubled, about 40 to 45 minutes.

Punch dough down; divide into thirds. On greased baking sheets, roll out each portion into a 12-inch by 8-inch rectangle. On each long side, cut 1-inch wide strips about 2-inches into center. Starting at one end, fold alternating strips at an angle across filling. Pinch ends to seal. Cover and let rise for 30 minutes.
 
Bake at 375-degrees for 20 to 25 minutes or until golden brown. Remove from pans to wire racks to cool. Combine glaze ingredients; drizzle over braids.
 
Recipe makes three braids.

For more great healthful recipes, visit the Fitness & Freebies Web site at www.fitnessandfreebies.com.

Says Tri-athlete Wendy Wilson-Welsh

By Bonny Osterhage

"Anything is Possible!" That is the slogan of the Ironman competition and, coincidentally, it is also the slogan of Ironman competitor Wendy Wilson-Welsh's company, Outside the Box Productions. But these aren't just empty words to Welsh -- they are a way of life.
 
A marathon runner, Welsh was inspired by her brother, a three-time Ironman competitor, to give the intense triathlon a try.

 "I know some people say they can't do tri's because they don't know how to bike or swim, but neither did I when I started," the 41-year-old says.

Welsh met the challenge with her "anything is possible" attitude and began training. She hired a coach, joined a bike group and took swim classes before competing in her first half Ironman in September 2005.

"From that point on, I was hooked," says Welsh. "I competed in my first Ironman in June of 2006."

That first competition was a turning point for Welsh who developed the stomach flu the night before the event.

 "After training for over a year, it's hard to give up a dream, so I went out there and attempted it anyway," she recalls. "I passed out before I was able to finish, and that 'failure' was very hard for me to get over."
 
Add to that the fact that Welsh had lost both of her beloved dogs, and the normally energetic and optimistic athlete found it very difficult to pursue her dream. After taking a year off from any type of training. Welsh decided to once again follow that dream and, in January 2009, she started all over again.

 "This time around I came from ground zero, and that was very humbling," she describes.

 Now, Welsh trains approximately six days a week for an average of 2.5 hours per day -- that's 15 hours per week! Of course when you consider that the event consists of a 2.4 mile swim, followed by a 112 mile bike ride, and ends with a 26.2 mile run, it is easy to see why so much training is required. But Ironman training is more than just honing the required physical skills. You must also train your body not only to eat right, but also to eat while exercising -- a task that Welsh finds challenging.
 
"The first time around, I did not understand the number of calories and amount of protein you need to take in to stay healthy and be able to do extremely long workouts on a consistent basis," she explains. "During the competition, I will need to eat somewhere around 200-300 calories per hour during the race to maintain my endurance, and I will be taking in fluids constantly."

Welsh's big day is June 21 in Coeur d'Alene, Idaho, and this time she will be ready. She has a strong support group that includes her staff at Outside the Box Productions, her family, her friends, her brother and, of course, her coach. They are the people that keep her motivated and focused on her goal. And, when it is hard to get out of bed and train, Welsh says she remembers that there are those who, for whatever reason, cannot participate in this type of grueling regimen and that she is blessed to be able to go out there and give it her best every time.

"I guess it's like anybody's dream in life," she muses. "It's not always easy, but its but it's the perseverance and belief in yourself that gets you there."