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Volume 17 Issue 2 February 2016 Editor Jim Rab-

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Water is so important in our lives. This chart shows why it is important to drink at least 1 liter of water for every 40 pounds of weight.

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Food is everywhere making overeating easy. Often hunger and taste appeal are fur-ther down the pecking order of why we eat. Much has been written and studied re-garding the concept of mindless eating. Here’s a summary of tips to help us not over consume calories. •Pay attention to plate/bowl and utensil sizes. Using smaller items generally results in smaller amounts. •Keep calorie-dense foods less visible. If it is around, you are more likely to eat. On the other hand, keep lesser-calorie items like fruits and vegetables more handy. •Be the first to order at a restaurant. We sometimes get derailed if we follow the not so healthy ordering tendencies of others dining with us. •Keep food off the table at dinner. Studies show if it is left on the counter or stove, less is eaten. •Don’t be fooled by some product advertising. Items touted as organic or low-fat should not suggest an abandonment of amount. •Don’t snack from the box or package. Pre-portion an amount out. Even though it is possible to go back for extra servings, it won’t be as convenient. •Eat in a limited number of areas. Refrain from eating in the car, at your work desk or near com-puter or TV at home. Aim for all eating to be in the dining room or kitchen. •Limit shopping when hungry. Newer data shows you may not necessarily buy more but may be likely to buy processed, convenient-style items that often come with more calories.

Eating for hunger and enjoyment is the key. Calories can add up quickly so you want to make them truly count. Take the time to savor every bite, flavor and texture. Not only will this make for a more rewarding eating experience but go a long way in helping thwart unwanted pounds.

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The Power Stance for the Power Drive The Power Drive In the power game of golf, you don't want to handicap your efforts for the long, straight drive by an improper setup and stance. Many years ago, the head of the driver was very small relative to today's driver. In setting up to drive the ball, you placed the tee deep into the ground with the ball on top of it. You can't do that with today's large driver heads. Place your ball on a tee that sits well above the ground. If you fail to do so, you're likely to top the ball.

The larger head and construction of the driver allows the golfer to impart a greater force on the golf ball. But this greater force doesn't translate into a straighter and longer drive unless the golfer's stance provides a good platform from which to initiate the drive. When you watch Tiger Woods' driver swing, his stance is balanced, his feet are aligned to the green, the ball is teed up high, and his swing is fluid, imparting maximum power through the ball. To take advantage of today's latest technology in driver design, a great deal of practice is necessary to prepare your stance for maximum drive distance. One of the keys in your preparation should be the positioning of your hands relative to your body while addressing the ball. If your hands are too close to your body, your swing will be up and down instead of a comfortable arc dur-ing the rotation of your hips backwards. Once again, watch a video of Tiger Woods, or your favorite golf pro. The positioning of the ball relative to your front foot is very important. If the ball is too far towards the middle of your stance, you run the risk of hitting it while the driver is still advancing downwards in its arc. This can end with a disastrous shot. Right-handed golfers should adjust their stance by aligning the ball to the left foot, and placing it visually between the front toe and the heel. It should be in the optimum position where the 'sweet spot' of the driver can hit it with the greatest force as you rotate through your swing. Naturally, left-hand golfers should position the ball off the right foot. Finally, a common problem that inhibits the golfer from getting a long drive is an exaggerated swing. This happens when you over-rotate the hips, and the driver swings well behind the back and far past the horizontal. New driver designs and materials have been used in golf in the last two decades. The heads of the large drivers may use HST Aluminum. Stainless steel is popular in iron heads. Titanium is also used but it's expensive. Combinations of graphite, ceramics, and various metals are used in the shafts. All of these materials and technologies don't guar-antee a great game, but they certainly assist top competitors who know how to gain an edge with sophisticated equipment.

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BLACK BEAN VEGTEABLE SOUP Ingredients

2 Tablespoons olive oil

1 medium onion, peeled and cut into ¼-inch dice

1 large carrot, peeled and cut into ¼ inch dice

1 bell pepper cut into ¼ inch dice

4 cloves garlic, finely chopped

1 Tablespoon cumin

1 teaspoon cayenne pepper

4 cups low sodium chicken stock

2 cans black beans, drained and rinsed

1 bay leaf

Salt and pepper

½ Tablespoon Tabasco sauce

1 teaspoon wine vinegar

Directions

In a large, heavy pot, heat oil over medium heat.

Add onion, garlic, carrot and peppers and cook until tender

about 5-8 minutes.

Stir in cumin and cayenne, and toss to coat vegetables.

Pour in stock, beans and bay leaf. Bring to a boil. Reduce heat

to a simmer and cook for 15 minutes.

Remove the pot from heat and season with salt, pepper, Tabasco

and wine vinegar.

If a smooth consistency is desired, puree half of the soup in a blender

until smooth and stir back into soup pot. Serve soup hot with garnishes

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Scope Out the Best Dishes at Restaurants

With Instagram Geotags People love taking pictures of their food and shar‐ing it with everyone. So why not use that to your advantage?  You  can use people’s  Instagram pic‐tures to scout the best dishes at restaurants you haven’t been to before. You’ve  read  the  Yelp  reviews,  so  you  know  the place  you’re  heading  to  is  good. But what’s  the best  thing  they  have?  Jeremy  Jacobowitz,  Presi‐dent  of  The  Brunch  Boys,  suggests  you  hop  on Instagram to find out:

http://lifehacker.com/scope-out-the-best-dishes-at-restaurants-with-instagram-1754612240

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Tennis Cheat Sheet for New Players

Game, set, match! Wait, what's the diff?? Here's a primer that'll help you make sense of the sport so you can talk tennis like the pros.

Love

What it's not: When two people are head-over-heels, passionately into each other What it is: The score of zero in a tennis match. "Love all" means both players have a score of zero. 15 serving love, would mean the player serving won a point, and the other has zero in that game. What they're not: The bust-waist-hip measurement of some non-human creature What they are: 15 is equivalent to winning one point, 30 is two, and 40 is three. If the score is 15 serving 30, the player serving won one point, and the player receiving won two points in that game.

Match

What it's not: Those little sticks you use to light candles What it is: When competitors in other sports (kickball, Dominoes, etc.) play against each other, you call it a game. In tennis the showdown is called a "match."

Game

What it's not: Monopoly, Cards of Humanity, Dungeons and Dragons, Hide-and-Go-Seek... What it is: A segment in a tennis match (see above!) where one player wins by either getting to 40 first or beating their opponent by two points. Winning gives the player one point in that set. Games make up a set.

Set

What it's not: The area where celebrities go to film a movie or TV show What it is: While games make up a set in tennis, sets consist of a minimum of six games, but always must be won by two. Therefore, if one player has won five games, and the other player has one six, another game must be played in order for the set to be won by two games. If one player has one six games and the other player has won four, the player with six wins the set. If the set gets to six all, a tie breaker is played. A tennis match is ei-ther played as a best of three (for women) or best of five set format.

Match Point

What it's not: That 2005 Woody Allen movie starring Scarlett Johasson. What it is: When a player has the opportunity to win either the best of three or five sets by winning this final point. They would have won the match.

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A Cyclist's Guide to Layering

The cold doesn't have to keep you from pedaling down the road, though it may if you lack the proper clothing. We certainly wouldn't recommend jaunting through traffic on your road bike in sub-zero temperatures in little else than pair of zebra print underwear, a la cultural icons of Austin or Portland. Even they are sure to wear base layers and mitts (zebra pattern optional) during such hostile temps. Our friends at Pez Cycling broke down the proper gear one should don depending on the tem-perature. It's a good reference for those who wish to avoid the stationary bikes and keep in shape for the spring season. Side note: Temperatures are in Celsius, so we recommend looking up a conversion or gaining a small understanding of how the rest of the world reads temperatures.

19°C-21°C Base layer; short-sleeved jersey; shorts; racing mitts; socks 17°C-19°C Add arm warmers 15°C-17°C Add knee warmers or 3/4 length tights; swap for thicker socks; swap mitts for thin full-finger gloves 13°C-15°C Swap knee warmers for leg warmers; add gilet 11°C-13°C Swap warmers for full medium-weight tights, thicker full-finger gloves; add long-sleeved jersey; toe covers or over-socks; head-band 9°C-11°C Swap to long-sleeved base layer; thin hat, add race-cape/packable water-proof for changeable conditions 7°C-9°C Swap to full over-shoes or winter shoes; thicker hat 5°C-7°C Swap for heavier-weight tights; lobster gloves or mittens 3°C-5°C Add a second long-sleeved jersey; a midlayer sock 1°C-3°C Add additional base-layer; knee warmers under tights 0°C and below High-risk of ice on the road so consider an indoor session! (unless you are a hardy, well-equipped and highly-skilled resident of the Northern Hemisphere)

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How to Keep Your Maximum Heart Rate Up as You Age

Your maximum heart rate is the fastest your heart can beat and still pump blood effectively through your body. As you age, your maximum heart rate drops. This means that your heart is weaker and more susceptible to dam-age, and you can't exer-

cise as fast over distance as you could when you were younger. How to Increase your Maximum Heart Rate The standard Maximum Heart Rate Formula (220 - Age) is based on averages and is not accurate. You can beat these averages if you exercise effectively. Your actual maximum heart rate depends more on the strength of your legs than it does on the strength of your heart. When you contract your leg muscles, they squeeze against the blood vessels near them to pump blood from your leg veins toward your heart. When your leg muscle relax, your leg veins fill with blood. When you exercise, your leg muscles pump increased amounts of blood toward your heart. This increased volume of blood fills the heart which causes your heart to beat faster and stronger. This is called the Bainbridge reflex. The stronger your legs are, the more blood they can pump back to your heart, which causes your heart to beat fast-er. Maximum heart rate formulae can be used to help you plan and monitor your exercise program, but they should not be interpreted as absolute limits or goals. If you want to train to become faster by in-creasing your maximum heart rate, you should fol-low a program based on "stress and recover". To increase your maximum heart rate, you need to be-come short of breath at some time during your exer-cise. However, when you exercise at high intensity, you damage muscles and have to allow time for them to recover. If you don't allow muscles to recov-er, you can become injured and can develop an overuse syndrome in which you are exhausted and won't be able to exercise at all.

Recommendations All healthy people should use some variation of a stress-and-recover exercise program, in which they damage their muscles by going a little harder and faster on one day, then feel soreness in their mus-cles and go much slower on the next day. When their muscles feel fresh again, they can take another intense workout. For example, a runner may warm up by going slowly and then run a little faster for 50 strides, then slow down until he recovers his breath and his muscles feel fresh, and then alternate the faster and slower runs until his legs start to feel heavy or hurt. On the next day, his muscles should feel sore and he either takes the day off or runs very slowly. He should try to set up a program in which he goes faster on one day and much slower on the next. A hard day means getting short of breath and

feeling some burning in your muscles. • An easy day means that you do not become short of breath and should not feel muscle sore-ness as you continue to exercise. If your legs feel heavy after you warm up, take a day off from exercising. • You don't need to know your maximum heart rate. • You don't need to use a maximum heart rate formula to govern your training. • You don't need a heart rate monitor. • All training should be governed by how you feel. • Never train intensely when your muscles feel worse as you continue to exercise.

Caution: People who have narrowed arteries lead-ing to the heart can suffer heart attacks when they exercise intensely. All vigorous exercisers must learn when to back off of training because not allow-ing enough time to recover from hard exercise can damage your heart muscle as well as your skeletal muscles. Check with your doctor before beginning an exercise program or making a sudden change in the intensity of your existing program.

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