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Mark Duchow – 100 meter dash and the 400 relay
Branden Mortensen – 400 relay
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As we age the importance of maintaining vigor and strength become matters of life and death for a lot of people.  Many studies have highlighted that frailty, not age, is as important a predictor of disease outcome as the actual variables of the disease itself.  A recent study highlighted this fact when looking at older melanoma patients.  The researchers measured the psoas density and area (Pronounced so-as, this is a deep muscle involved in complex moves and communications through the core and lower part of the body.) an important predictor of frailty- of each of the participants.  When researchers ran the numbers those with the higher psoas density and area had higher rates of disease free survival and distant disease free survival.  Those that were less frail also experienced less surgical complications than their more frail cohorts.
It’s not just cancer either.  Other studies have shown that stronger people are less likely to die from heart attacks, stroke, and other cardio pulmonary diseases.  It probably goes without saying but stronger people also experience less bone fractures and muscle disorders as well.
With a properly programmed strength routine you can maintain your strength and vigor well into old age.  Give yourself a fighting chance and keep lifting those weights!

The psoas major is a large muscle that attaches at the bottom of the thoracic spine and along the lumbar spine, then runs through the pelvic bowl, down over the front of the hip joint, and attaches at the top of the femur. It is the only muscle connecting the spine to the leg.

Sources:  Sarcopenia as a Prognostic Factor among Patients with Stage III Melanoma.  Michael S Sabel, Jay Lee, Shijie Cai, Michael J Englesbe, Stephen Holcombe, Stewart Wang.  Annals of Surgical Oncology August, 2011.

Summer time for most people means on the go even more than usual – so protein bars are an easy grab and go snack…but which ones are the best? What should you look for? Which ones will give you whole food ingredients and energy, and which ones are just going to satisfy you for the next 10 minutes and then you crash again? Well here are the answers and my FAVORITE homemade protein bar recipe….ENJOY!

What To Look For When Shopping For A Nutrition Bar:

• Fat: Look for a bar that has less than 3 grams of saturated fat; don’t worry about unsaturated fat as long as the ingredients are whole food and all natural.
• Sugar:How much? (Less than 20g of sugar unless it is an energy bar) Where does the sugar comes from? (Brown Rice Syrup, High Fructose Corn Syrup, etc.) These are bad…you want honey, orange, papaya – basically foods that aren’t more than one word.
• Calories: Are you using the bar as a meal replacement or a snack? Keep snacks to less than 200 calories for women and 400 for men. If your next meal is within 1-2 hours eat a 100 calorie snack, if your next meal in > 2 hours eat a 150-200 calorie snack for women, 300-350 calorie snack for men. Is the bar a meal replacement? Check the the fat, carbohydrates, and protein.
  * To get the equivalent protein to a (3 oz) turkey sandwich, the bar needs to have >15g of protein.
  * As a meal replacement bar – look for bars with no more than saturated fat <2-3 g.
  * Pair an energy bar (higher carbs) with a protein shake to make a better meal replacement.
  * Look at the amount of fiber- if you are using the bar as a meal replacement then it is helpful if the bar has fiber: 4-6 g of fiber is great for a nutrition bar. (Keep in mind you need a minimum of 25g of fiber every day.)  If your meal replacement bar does not have fiber then it makes it harder to obtain minimum fiber needs.

MY STORE BOUGHT PICK FOR PROTEIN BARS

 (found at fresh market)

10 Reasons to try Perfect Foods Bars:

 10. Simple Ingredients. Real Food. You can pronounce all of the ingredients without a chemistry degree.
9. Over 20 nutrient dense organic whole foods provide good vitamins and minerals on-the-go. Plus, with ingredients such as tomato, bell pepper, alfalfa and celery, you will finally be able to tell your mother that you’re eating your vegetables!
8. No Refined Sugar. Since the only sweetener we use is organic honey, your body can digest it slower than it would refined sugar. This means you’ll have long sustained energy without a crash.
7. Good source of fiber. Everyone knows fiber is important and aids in proper digestion.
6. Soy free. Research suggests soy consumption might be linked to several health conditions including: bloating, hormonal imbalance, unusual weight gain, and allergies. (Hidden Dangers of Soy by Dianne Gregg.) The problem with soy is that most products you find at the grocery store have some form of this ingredient – you have to know what to look for because it’s hidden in so many ingredients.
5. Handmade. These bars are handmade by happy people in sunny San Diego. We create jobs and support our local community. Besides, robots are kind of scary.
4. High in Omega-3s. Anti-inflammatory omega-3s are an important addition to your daily diet.
3. Gluten free. Whether you’ve been diagnosed with celiacs or have found that your body doesn’t digest gluten very well, we are committed to being gluten-free. We encourage everyone to read more about the ill effects of gluten on your body’s digestive system.
2. Refrigerated. Because there are no artificial ingredients or chemical preservatives these bars are stored in the fridge. Yum!
1. They taste amazing. PERIOD. Seriously, you really won’t even remember the 9 other reasons once you try a bar. They taste like cookie dough, but are packed with the nutrients your body needs to stay active!

Healthy Snack Options

• ½ of organic almond or peanut Butter and Jelly Sandwich – (230 calories, 9 g fat, 1.5 g saturated fat, 29 g carbohydrates, 3.1 g fiber, 8 g protein)
• Turkey (hormone/antibiotic free) (2 oz) Sandwich- (250 calories, 4 g fiber, 18 g protein, 30 g carbohydrates)
• 1 cup non-fat greek yogurt – (120 calories <1g fat, 17g carbohydrates, 13 g protein, try plain and mixing your own berries in) “Fage 0%” is the best – 20g protein, 9g carbs)
• ½ cup gluten free pretzels with dried fruit (5 dried apricots) – (210 calories, 46 g carbohydrates, 5 g fiber)
• 1 oz Cashews -165 calories, 13g fat, 9 g carbohydrates, 4 g protein)
• 1 cup 2% Cottage Cheese – (205 calories, 4 g fat, 8 g carbohydrates, 31 g protein)
• 1 cup Crab Meat – (135 calories, 3 g fat, 1 g carbohydrates, 23 g protein) Make a crabmeat spread and have with rice crackers or chips.
• 1 cup cooked Oatmeal- (145 calories, 2 g fat. 25g carbohydrates, 6 g protein) Increase the protein by making it with skim milk – will also increase calories and carbohydrates. Add a scoop of protein powder to get 20g of extra protein.
• 3oz Tuna – (135 calories, 1 g fat, 30g protein) {Pair with rice crackers or bread to get carbohydrates.
• Banana – (105 calories, 1 g fat, 27 g carbohydrates, 1 g protein) Add Protein with peanut, almond, or sunbutter.
  

1.5 cups dry GLUTEN FREE rolled oats
2 scoops chocolate whey isolate or rice protein
2 tbsp flaxseeds or hemp seeds
¼ cup natural peanut or almond butter
½ cup unsweetened almond milk (more or less, depending on the protein powder)
1 tsp vanilla
½ cup raisins (other dried fruit may be used) – optional
Non Stick cooking spray

Spray 8 x 8 inch square baking pan with nonstick cooking spray; set the pan aside.
In a large bowl combine oatmeal, protein hemp seeds, almond butter and vanilla. Mix in almond milk until a thick paste forms. Spread into baking pan and refrigerate for a couple hours before eating.  Makes 9 servings.

Nutrients per serving: Calories: 250, Total Fat: 7g, Saturated Fat: 1g, Trans Fat: 0g, Cholesterol: 23mg, Sodium: 566mg, Total Carbohydrates: 34g, Sugar: 12g, Dietary Fiber: 4g, Protein: 15g

Tiltman also broke 3 Wisconsin Masters records for the 40-44 age group in 50 backstroke, 100 backstroke and 100 individual medley. In 2011 he received a United States Masters Swimming (USMS) All-American award for the 100 individual medley for having the fastest time in the event for that year.

Darryl Stich took a 2nd in the 400 yard individual medley finals, 3rd in the 200 yard individual medley finals, and he was on 3 National Champion Relays.

Trina Schaetz took FIVE 1st place medals in the 50 breaststroke, 100 breaststroke, 50 free, 100 free, and 35+ mixed free relay!

Kevin Zeitler

Drafted in the 1st round. Zeitler will play for the Bengals.

Bradon Brooks

Drafted in the 3rd round. Brooks will play for the Texans.

Bradie Ewing

Drafted in the 5th round. Ewing will play for the Falcons.

Brad Nortman

Drafted in the 6th round. Nortman will play for the Panthers.

Wishing all of you the very best!

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Patrick Butrym

Butrym is a free agent for the 49ers.

Louis Nzegwu

Nzegwu is a free agent for the Falcons.

Antonio Fenelus

Fenelus is a free agent for the Colts.

Wishing all of you the very best!

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