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Vitalityfitness health DALLAS (MCT) — When Luc Carl — fifth- generation Nebraskan, blue- collar working man, heavy- metal disc jockey living in Brooklyn — decided to get in shape, he went to his local bookstore and bought a book called "Eat to Live." "I read it and it p----- me off because it said you can't drink," he says. "I read about an abs diet and that p- ---- me off because it said I couldn't drink. I read about 20 books in that health sec- tion. One day I was standing there with another new book I was about to spend $25 on. I said to myself, 'You know what, dude? I think it's time you wrote your own damn book. These experts are idiots.'" So he did. country, an attorney named William S. Kroger pointed out a workplace observation to his trainer, Trey Teufel. "He noticed that in court, On the other side of the & DJ creates beer workout websites and contacted them via letters — written on paper and put into stamped envelopes. As a certified personal trainer (who heretofore had no dealings with prison or prisoners), Teufel says he was impressed by the regi- men of the inmates (whom he calls "gentlemen" in conversation.) "They're very good about splitting up their rou- tines and varying muscles," he says. "They know how to recover properly by tak- ing days off mixed with car- dio, aerobic, core workouts. They don't get fancy; these are very old-school calis- thenics. Obviously they don't have machines. Pilates low-cost, no fancy foo-foo shakes and so forth. No yoga." ___ "This is bare-bones, many gentlemen he repre- sented were in great shape," Teufel says. "It's no mystery they work out in prison. They weren't steroid guys, just lean. He approached me about writing a book with their routine." So the two of them did. Meanwhile, when Mar- tin Cizmar's friends began asking how he was losing weight, the wheels started turning: "You know, I won- der if people would pay me to tell them how I did this." He's finding out. Diet: How I Lost 40 Pounds ... Wasted" (St. Martin's Press; $25.99); "Felon Fit- ness: How to Get a Hard Body Without Doing Hard Time" (Adams Media; $15.95); and "Chubster: A Hipster's Guide to Losing Weight While Staying Cool" (Mariner Books; $13.95) Combined, they show, yet again — well, something. The results: "The Drunk But with April Fool's Day around the corner, we should emphasize: They aren't joking about their advice. family-friendly book to read aloud to your children while you all simultaneously do jumping jacks, Carl's book, entertaining and informa- tive though it is, isn't the one — which, admittedly, the title might have given away. Carl, 31, was an over- weight, indulgent, big-time partier who, three years ago, decided to do something about his health. He put on his 4-year-old basketball shoes (which still looked brand-new), a sweatshirt and a black stocking cap. He plotted a course to a pier with a view of the Stat- ue of Liberty that was 1.25 miles from his apartment. "I said, 'Get down to that damn "THE DRUNK DIET" If you're looking for a Sierra Sound Car Audio 35th $ 226 So. Main St., Red Bluff 527-3735 All CD's 13.99 Anniversary Sale or less Flatbread to the rescue (MCT) — Put the phone down. Before you call for deliv- ery pizza tonight, consider creating your own gourmet ver- sion. The Star's Mediterranean Beef and Vegetable Flatbread is easy to assemble, and the nutrition facts show it is far bet- ter for you than a stuffed-crust pizza. In recent years, pita bread has become a supermarket sta- ple. Pita is known throughout the Middle East for its culi- nary versatility: it can be used to scoop up hummus, cradle sandwich fillings or as a base for toppings. Pita is typically available in regular and whole-wheat versions. Traditional pizza dough is made from white refined flour, but whole-wheat pitas are a healthier substi- tute. Instead of pepperoni and sausage, add a lean cut of grilled sliced beef and pile on the veggies. Instead of mozzarella, a sprinkling of reduced-fat feta cheese crumbles gives a bit of tang without excessive calo- ries. desired; saute along with the red pepper and mushrooms. MEDITERRANEAN BEEF AND VEGETABLE Cooking tip: Add1 ⁄2 medium onion, thinly sliced, if FLATBREAD PIZZA Makes 4 servings 2 teaspoons olive oil, divided ⁄4 3 1 1 teaspoon pepper⁄4 ⁄8 MCT photo "I'm a heavy-metal DJ. I got a book published. How crazy is that?" asks Luc Carl. "This stupid, drunk, fat rock-and-roller from Nebraska is making dreams come true. That's the point: It's all about making dreams come true." statue and you come back. I don't care if it takes you four days. Just do it.'" He did. "I hated it. I hated it," he says in a phone interview before an appearance last week in Dallas. "As I was taking off my clothes, I said, 'Man, that sucked, but you accomplished a goal.' I was so proud of myself. I went out the next damn day and I did it again. It steamrolled from there." over labels and buying prepackaged foods that say 'low-fat' or 'no-fat' and spend those minutes lifting a 20-pound dumbbell, you wouldn't have to worry about what it says on the side of the damned pack- age." Carl started eating better, too. He who despised let- tuce so much he'd remove it from cheeseburgers, whose only childhood vegetables came from cans and whose dinner table always had a bottle of ketchup on it, began reveling in fresh food. "If you eat enough steamed broccoli and see results in the mirror, it starts to taste better," says Carl, who is training for his fourth marathon. "Same with running. You feel so alive and so accomplished on a day-to-day basis." LUC'S TIPS Be sensible when lifting weights: "While it's great to work your muscles to the point of exhaustion, maxing out does not mean you should reach for the heavi- est weight, lift it once, and wind up breaking your arm in the process. Don't be a dumb a--." Fat isn't (always) a dirty word: "If you could take all the minutes you spend in the grocery store obsessing James W. Tysinger, Jr. M.D. Eye Physician & Surgeon Fellow American Academy of Ophthalmology We accept Medical, Medicare & most Insurances Office Hours: Tues-Wed-Thurs 8am-4:30pm Mon & Fri 1pm-4:30pm For Emergencies, After Hours, Week-ends, Call 530-567-5001 345 Hickory St. Red Bluff Tel: (530) 529-4733 Fax: (530) 529-1114 redbluff.mercy.org www.redbluff.mercy.org Childbirth Class 6:30pm-8:30pm 7/5- 12 Thursdays Columba Room 529-8026 Diabetic Education 12:30pm-4:30pm 7/18 Wednesday Columba Room 529-8026 Community Basic Life Support 6:00pm-10:00pm 7/10 Tuesday Columba Room 529-8026 Waterbirth Class 6:30pm-8:30pm 7/11 Wednesday Columba Room 529-8026 Grief Support Group 3:00pm-5:00pm Thursdays Coyne Center 528-4207 www.redbluff.mercy.org "The way I figure, if I can push myself for just 30 min- utes, the rest of the day will be more rewarding and ful- filling than if I hadn't gotten my a-- off that couch." ___ FELONIOUS TIPS Don't neglect back mus- cles. "Strong back muscles can help pull an attacker off a friend or cellmate. They also help with such every- day movements as stand- ing, holding your shoulders back for good posture and picking up items from the ground." Steer clear of squats using barbells: "These place a lot of stress on your back, neck arms. Keep them out of your routine and your back will thank you later when you're old and up for parole." ___ Pick exercise over pills: teaspoon dried oregano leaves 4 whole-wheat flatbread pitas, warmed 2 teaspoons light sour cream 1 cup lightly packed baby spinach leaves, stems trimmed and thinly sliced ⁄4 1 1 medium red bell pepper, thinly sliced 1 cup sliced button mushrooms ⁄2 teaspoon salt cup reduced fat feta cheese Brush 1 teaspoon olive oil evenly over both sides of sir- loin. Rub half of garlic evenly over both sides of sirloin. Season with salt and pepper. 1 burn down to white ash. Grill steak over direct heat in a cov- ered grill about 15 minutes or until of medium doneness and meat thermometer, inserted into the center registers 155 degrees. Remove from heat, cover and allow to stand about 5 minutes. Thinly slice meat across the grain. Meanwhile, heat remaining oil in a nonstick skillet over medium-high heat. Add remaining garlic, pepper, mush- rooms and oregano and cook, uncovered, stirring frequent- ly until tender, about 5 minutes. To assemble, spread1 'FELON FITNESS' Many chapters begin with a real inmate: his name, number and rap sheet, plus his "Words From the Yard." 'CHUBSTER' Martin Cizmar was a doubly self-proclaimed happily fat person and hip- ster. "It's easy when you're in your 20s to be in denial," he says from Portland, Ore., where he's a magazine edi- tor. "It's very celebrated in the hipster culture. Food and hipsters merged into one big tumbler of bacon and skinny jeans." This, for instance, from Dennis James Baltierra: "I don't eat butter, mayon- naise, white bread, cakes, frosted corn flakes, pan- cakes or French toast. My lunch snacks (like gummy bears, graham crackers, peanut butter crackers, or any junk food) are traded for the lunch's fruit. This diet is imperative to the suc- cess (sic) to my health, my strength in exercise, and size." His path to losing 100 pounds began one night after covering a concert for work. He bought a cherry Slurpee, which, his regis- tered-nurse girlfriend point- ed out, contained 600 calo- ries. She also showed him a YouTube video featuring the awful medical conse- quences of obesity. The book includes pho- tographs of the exercises and features some prisoners as models. One is a former inmate who, co-author Trey Teufel says by phone, "is doing great staying out of trouble." Another was released but is back in prison again. Teufel and Kroger met the inmates through pen-pal cool way to lose weight.' I said, 'There's gotta be.'" He ended up doing the tried-and-true: counting calories and exercising. His book includes the healthiest choices from restaurants (including fast-food places), frozen dinners and ethnic foods. "People seemed a little disappointed when I said I was counting calories," says Cizmar, who rides his bike to and from work, a 13-mile round trip. "They thought maybe there was an extract they could take." June 19th $ 100 Speed Training -July 9th 3 Months 89 Strongest Man July 21st Tehama's Free to Spectators! Tehama Family Fitness Center www.tehamafamilyfitness.com 2498 South Main St Red Bluff 528-8656 Membership $ Student • Tues, Thurs 4-5pm over the pita. Top with beef and vegetables. Sprinkle with feta. Slice each into wedges and serve immediately. Per serving: 320 calories (27 percent from fat), 10 grams one side of each warm pita bread. Arrange1teaspoon sour cream lightly over ⁄2 ⁄4 of the spinach total fat (3 grams saturated), 49 milligrams cholesterol, 33 grams carbohydrates, 26 grams protein, 368 milligrams sodium, 4 grams dietary fiber. Preheat grill to medium-high direct heat or allow coals to trimmed of fat 3 cloves garlic, minced, divided to 1 pound beef sirloin, cut about 3/4-inch thick and Tuesday, July 10, 2012 – Daily News 5A "She said, 'There's no