January 2013

Afternoon Walks Page 10

Hiking Hidden Falls Page 4 Discovering the Chia Seed Page 8 Take the Leap to Parkour Page 14

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Hidden Falls charm is right out in the open

23 additional miles of trail HIDDEN FALLS scheduled to open in spring REGIONAL PARK
BY LEAH ROSASCO
GOLD COUNTRY NEWS SERVICE

f youre looking to break away from the usual workout at the gym, it might be time to go take a hike at Placer Countys newest regional park. Hidden Falls Regional Park, located approximately eight miles north of Auburn, offers seven miles of hiking trails ranging from easy to difficult, with another 23 miles of trails slated to open this spring. Hidden Falls gives hikers plenty of workout options with trails that follow the terrain of the park through rolling hills and oak woodlands, along Deadmans Creek and Cook Creek, and up and down steep canyons. We like to say Hidden Falls provides a front country experience as opposed to a backcountry experience because you can easily get to the park, go for a hike out in nature, and be home all in one day, said Andy Fisher, Senior Planner with Placer County Parks Department. The majority of the approximately 35,000 people who have visited the park each year since it opened in 2006 use the trails for hiking, with most making their way to the observation deck overlooking the waterfall on Deadmans Creek, Fisher said. The County expects the number of people who visit the park to increase once the trails throughout the 979-acre expansion are open to the public. With the addition of 23 miles

History: Hidden Falls Regional Park was created through the Placer Legacy Open Space and Agricultural Conservation Program and opened to the public in October 2006. Made up of two separate properties originally known as the Didion Ranch and the Spears Ranch, the park comprises a total of 1,200 acres, 221 acres of which are open to the public, with the remaining 979 acres slated to open in the spring. How to get there: Take Atwood Road west from Highway 49 in Auburn until it becomes Mt. Vernon Road. Follow Mt. Vernon Road to Mears Road (about 3.5 miles from DeWitt Center). Turn right on Mears Road and follow to Mears Place, turn right. Hours: One half hour before sunrise to one half hour after sunset daily. About the trails: Eleven trails ranging from easy to difficult, including single track and service roads. Park includes the .3-mile Hidden Gateway Accessible Trail. Facilities: Paved parking lot, flush-toilets, running water. Cost: There is no charge for the use of the park and its facilities are free. Information: For more information, visit www.placer. ca.gov/Departments/Facility/ parks/hiddenfalls.aspx.

of trails people will have the ability to go for longer hikes, and we will be opening up access to a second waterfall, so
SEE HIKE PAGE 6
KIM PALAFERRI GOLD COUNTRY NEWS SERVICE

ON THE COVER
Terry Davis walks his dog, Crystal, on the trail at the Auburn School Park Preserve. Read the story on great walks around town, page 10
PHOTO BY KIM PALAFERRI GOLD COUNTRY NEWS SERVICE

Lyle Dragon of Auburn does some hiking during his third visit to Hidden Falls Regional Park.

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continued from page 4 we expect the park to become an even bigger draw for people in the region, Fisher said. Suzanne Gove, a personal fitness trainer who owns ProActive Personal Training in Auburn with her husband Michael ORourke, said the Holly Jolly Holiday Hike she and her husband host at Hidden Falls Regional Park for their clients each year has become a highlight of the holidays for her. We meet at Hidden Falls and hike for about two hours, Gove said. Our clients love that particular trail. Gove said she encourages her clients to incorporate hiking into their workout plan whenever they are able to. In addition to increased cardiovascular fitness, muscle strength and endurance, Gove said hiking can also help reduce blood pressure and cholesterol as well as lower the risk of diabetes, heart disease, and stroke, and those are just the physical benefits. Hiking can also help improve a persons overall mood, outlook on life,

John and LeeAnne Myers and their dog Hogan are frequent visitors to the Hidden Falls trails.
and general mental health, Gove said. Taking the time to enjoy the natural surroundings and breathing in the fresh air can actually change your perspective on life. In addition to being a relatively inexpensive and family friendly activity, Gove said one of the great aspects of hiking is that people can find a trail that works best for them, based their level of physical fitness. If someone is just starting out they should

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Healthy Living

January 27, 2013 7

Definition Plantar Fasciitis is an inflammation caused by excessive stretching of the plantar fascia. The pain is often acute either first thing in the morning or after a long rest. As the day progresses and the plantar fascia continues to be stretched, the pain often subsides. Cause Plantas Fasciitis often leads to heel pain, heel spurs, and/or arch pain. The excessive stretching of the plantar fascia that leads to the inflammation and discomfort can be caused by the following: Over-pronation or flat feet (leading cause) A foot with an unusually high arch A sudden increase in physical activity Excessive weight on the foot (obesity/pregnancy) Improperly fitting footwear What to do

KIM PALAFERRI GOLD COUNTRY NEWS SERVICE

JoAnn and Gary Dusky of Rocklin look at an informational board at Hidden Falls Regional Park during a recent visit.
look for a trail that is designated as easy and then work their way up to more challenging trails as their fitness level increases, Gove said. For any hike, Gove reminds people to take along plenty of water, and for longer hikes she recommends people bring a day pack with a snack and some basic first aid supplies, and adhere to basic safety guidelines such as staying on marked trials, and being mindful of wildlife and toxic plants. Although hiking with a friend is always preferable, those who go it alone should always tell someone exactly where they are going and when they can be expected to return. There are a lot of great hiking trails in and around Auburn including the trails at Hidden Falls, Gove said, You dont have to drive very far to find some of the best scenery in the world. On a recent weekend, hikers from around the greater Sacramento region, as well as locals, hit the trails at Hidden Falls. Auburn residents John and LeeAnne Myers said although their main outdoor activity is mountain biking, they visit Hidden Falls every weekend to

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hike and jog with their dog Hogan. This is heaven out here, LeeAnne Myers said. We usually just do one loop or another but we have done them all in one day and its a good workout. Although they have explored countless trails in the Auburn area and beyond on their mountain bikes, the couple said Hidden Falls is their go-to destination for hiking. Since this park opened we dont go anywhere else to hike, John Myers said. There is no place as nice as this.

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CHIA
(SALVIA HISPANICA) A flowering plant in the mint family, Lamiaceae, native to central and southern Mexico and Guatemala. The word chia is derived from the Nahuatl word chian, meaning oily. Chia is an annual herb growing to 3.3 feet tall. Its flowers are purple or white, produced in numerous clusters at the end of each stem. Chia seeds are rich in omega-3 fatty acids. Chia seed is traditionally consumed in Mexico, and the southwestern United States, but is not widely known in Europe. Chia is grown commercially in its native Mexico, and in Bolivia, Argentina, Ecuador, Australia, and Guatemala. In 2008, Australia was the world's largest producer of chia. According to the USDA, a one ounce serving of chia seeds contains 9 grams of fat, 5 milligrams of sodium, 11 grams of

The healing power of the chia seed

BY LAURA ALBRIGHT
GOLD COUNTRY NEWS SERVICE KIM PALAFERRI GOLD COUNTRY NEWS SERVICE

dietary fiber and 4 grams of protein. The seeds also have 18 percent of the recommended daily intake of calcium, 27 percent phosphorus and 30 percent manganese, similar in nutrient content to flax or sesame seeds. May be used as a topping or put into smoothies, oatmeal, yogurt, made into a gelatin

substance, or consumed raw. The first wave of sales involving the chia seed came in the 1980s via the Chia Pet, clay figures of popular icons filled with seeds. About 500,000 pets a year are sold today, intended as a house plant.
Source: Wikipedia.com

heres an ongoing joke that you know the holidays have arrived when the Chia Pet television ads resurface. They actually began 30 years ago. Chia Pets were called the pottery that grows. Mixing chia seeds and water on the outside of an animal-shaped terra-cotta figurine produces a plant resembling green hair almost overnight. Today, the chia seed is experiencing a second life as a nutritional it food. Ground chia seeds are being added to fruit drinks, snack foods and cereals and sold in bulk to be baked

into muffins and sprinkled on yogurt. Whole chia seeds are added to fluids to create a gel excellent for hydration. Grown primarily in Mexico and Bolivia, chia, like fish, is rich in omega-3 fatty acids, though of a different sort. It also has antioxidants, protein and fiber. Recognition of its nutritional value can be traced as far back as the Aztecs. Dr. Oz from the Oprah show said, They just may be one of the healthiest things around. Heres why: Nutty-tasting whole-grain chia seeds are loaded with omega-3 fatty acids, and they have among the highest antioxidant activity of

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any whole food even more than fresh blueberries. And they do good stuff for the body, like keeping blood pressure and blood sugar under control. The chia seeds you get in a Chia Pet have not been approved as food by the FDA, so get yours from a health food store, or order some online. People add them to smoothies and yogurt. Its a great way of getting your omegas, protein, fiber and antioxidants, said Carol Lee Meinhold, owner of Gaias Basket in Auburn. You dont have to grind them. You can soak them to soften them. You can even eat them out of the bag. They are super crunchy. Ours are certified organic, nonGMO and an ancient superfood. Ancient Aztecs used them for endurance and stamina. Nutrition expert Dr. Andrew Weil has been endorsing chia for years. Very few formal studies have looked at chias benefits, although I expect that more will

Healthy Living

January 27, 2013 9

CHIA FRESCA
Stir 2 teaspoons of the seeds into 8 to 10 ounces of water (youll end up with a slightly gelatinous liquid). Add lime or lemon juice and sugar to taste.
Source: www.drweil.com

soon, Weil said. In a preliminary study from the University of Toronto, researchers fed 21 diabetics either a supplement made from chia or grains with similar fiber content. After three months, blood pressure in patients taking chia dropped (10 points diastolic, five points systolic) while the grain groups BP remained steady. So pop in to your local heath food store and get on-board with this new yet ancient it food.

People add them to smoothies and yogurt. Its a great way of getting your omegas, protein, fiber and antioxidants. You dont have to grind them. You can soak them to soften them. You can even eat them out of the bag. They are super crunchy.
Carol Lee Meinhold, owner of Gaias Basket in Auburn

Carol Lee Meinhold, owner of Gaias Basket on Lincoln Way in Auburn, shows the chia seed products available in her store.
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A quick walk can refresh your senses

BY MARTHA GARCIA
GOLD COUNTRY NEWS SERVICE

quick lunchtime or afternoon walk can refresh and rejuvenate you enough to tackle whatever the rest of the day has in store for you.

WHERE SHOULD I PARK MY CAR?

To enjoy a quick walk, you can drop off your car at these nearby locations: AUBURN SCHOOL PARK PRESERVE 55 College Way, between High Street and Lincoln Way, Auburn MEADOW VISTA PARK 1101 Meadow Vista Road, off Placer Hills Road, Meadow Vista MAIN STREET COLFAX Roy Toms Plaza, at corner of Grass Valley Street, Colfax

Auburn School Park Preserve

You dont have to go far to find a pocket of tranquility in the heart of downtown Auburn. The School Park Preserve is more than four acres of open space and majestic oak woodlands in a historic site, between Auburn City Hall and Placer High School, and includes the Cooper Amphitheater. The calming sounds of the tree-lined North Rich Ravine the waterway that over the years had been under-grounded and was brought to the surface when the park was created in the mid-2000s meanders through the property and can be enjoyed from walkways and a pedestrian bridge. Informational panels along the trails give insight into the parks history, its renovation and the riparian habitat it provides, and benches dot the walkways. You can easily cover the grounds in 15 minutes. Want to get the heart pumping hard? A race up

the 51 steps leading to the High Street entrance to the park will do the trick. Roger Nielsen, of Auburn, says hes at the School Park Preserve six mornings a week, working out with a tai chi group. Its a beautiful park. We make good use of it, he said. Even though Nielsen often sees people walking their dogs or running up and down the park steps, he feels its under utilized.

Meadow Vista Park

Those who live or work near Placer Hills Road have easy access to Meadow Vista Park. The Rod Carveth Pathway around the lake is dotted with
SEE WALK PAGE 12

KIM PALAFERRI GOLD COUNTRY NEWS SERVICE

Terry Davis walks Crystal, a 3-year-old Queensland Heeler, at the Auburn School Park Preserve recently. The four-acre park sits between Auburn City Hall and Placer High School.

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WALK: 15 minutes afoot can refresh the rest of your day continued from page 10
ample trees for shade. Take a breather at one of the benches or picnic areas, or stop to talk to walkers and their leashed dogs. It may be inviting to relax and enjoy the scenery, but if the goal is to put in some walking steps, hit the pavement for a brisk walk. In 15 minutes you can cover the one-half-mile distance. But be careful where you step, as the pond attracts a large population of geese who make themselves at home throughout the park. Bill Mahl, who lives nearby, said he and his wife are frequent Meadow Vista Park visitors. We use it a lot, he said. A 45-minute stroll has also proven to be

Informational panels along the Auburn School Park Preserve trails give insight into the parks history, its renovation and the riparian habitat it provides.
good therapy following his hip surgery just eight weeks ago. urban walking time in a historic district. Park at Roy Toms Plaza behind the Colfax RR Junction building, the old freight depot, and take Depot Street to North Main. Do some windowshopping or stop for lunch, a snack or refreshments in one of the many shops along the way. Cross the intersection

PHOTOS BY KIM PALAFERRI GOLD COUNTRY NEWS SERVICE

The calming sounds of the tree-lined North Rich Ravine meanders through the Auburn School Park Preserve and can be enjoyed from walkways and a pedestrian bridge.

Main Street Colfax

Downtown Colfax is an ideal place to put in some

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A quick lunchtime or afternoon walk can refresh and rejuvenate you enough to tackle whatever the rest of the day has in store for you.
at Grass Valley Street and continue on Main to Church Street, and, if youve got time, drop into the Colfax Library to see whats new in the book or video departments. Take a breather under the evergreens at Library Park. Double back on Main to Grass Valley Street, then cross the tracks at the Colfax Passenger Depot. Pop in for a glance at the artifacts at the Colfax Heritage Museum and say hello to the Chamber of Commerce staff next door. In 15 minutes youve walked one mile and hopefully find yourself in a refreshed state of mind.

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Overcoming obstacles
Parkour athletes jump, climb their way to fitness
BY ANNE STOKES
GOLD COUNTRY NEWS SERVICE

arkour, the innovative trend thats igniting the fitness world, gives practitioners a new perspective on getting in shape without the equipment, rules and competition inherent in other forms of athleticism. Parkour is kind of what I call professional playground playing, explained instructor Corey Romines. Its functional fitness, too. You can do this anywhere, even on a park bench, handicap rails or walls, anything. Literally the world is your playground. He said parkour has three different genres of exercise: running, climbing and jumping. Romines has been a traceur (as Parkour practitioners are called) for four and a half years in addition to having a martial arts background. He recently opened Rocklins Free Flow Academy of Hybrid Arts to introduce others to the sport safely. I wanted to open this place up because theres a lot of crazy videos out there that make parkour seem like its a crazy stunt thing, he said. And its not. Traceuse Emerald Barkley of Rocklin agrees. I would say that its just as disciplined as martial arts, she said. You need to put a lot of hours into basics and understanding how movement works in order to do it properly. You can do anything poorly and flashy, but to really get good at something and to really understand your own movement is going to take a lot of time and discipline. Traceur and instructor Alan Connealy of APEX Movement gym in Concord explained that there is more to parkour than merely a creative form of fit-

ness. It incorporates critical thinking, constant challenge and natural movements, he said. Parkour is about overcoming obstacles; physical, mental and emotional (and) helps to create an understanding of ones self. When faced with an obstacle, knowing what your body is capable of helps to build confidence. Learning how to approach and overcome obstacles is something everyone faces. Having success, pushing past limitations and trusting yourself is a daily emotional and mental exercise when engaging in parkour. Parkours roots lie in George Herberts Natural Method, developed in the early 1900s, which advocated an obstacle course-style of physical training comprising several fundamental exercises, including walking, running, jumping, climbing, balancing, throwing and lifting. The methods of Herbert, a French naval officer, became the basis of French military physical education, referred to as parcour de combatants. From that influence, French martial artist David Belle developed what is now known as parkour, shortening the name and taking the art of movement from the streets of suburban Paris to the silver screens of Hollywood. One of the most recognizable instances was the opening chase sequence in the James Bond movie Casino Royale, featuring parkour legend Sebastian Foucan. But despite the seemingly insane acrobatic stunts, as well as the proliferation of selfstyled traceurs online, there is a method to such seeming madness. Parkour can be dangerous if not practiced smart, Connealy said. Utilizing proper progression and allowing someone to understand their abilities is key to preventing injury. Using

PHOTOS BY ANNE STOKES GOLD COUNTRY NEWS SERVICE

Parkour instructor Corey Romines and a few of his students at the newly opened Free Flow Academy gym in Rocklin.

SEE FOR YOURSELF

What: Free Flow Academy of Hybrid Arts Where: 1106 Tinker Road, Unit 150, Rocklin Contact: (916) 759-1468, freeflowacademy@ gmail.com Online: www.freeflow academy.com

Michelle Bertrand of Roseville leaps from one obstacle to another during a parkour workout at Free Flow Academy gym in Rocklin. Bertrand and her husband started practicing to keep up with their four young kids.
proper technique is also important in order to save the traceurs body. We dont recommend jumping off of rooftops, but with all the YouTube videos out there, it is bound to happen. Teaching good landing technique, for instance, from a twofoot height, may not be important at that level, but it develops that muscle memory, so that if you do take a long drop, your body knows how to respond. Despite her martial arts background, gym co-owner and traceuse Elle Beyer had to start with baby steps the first time she tried it literally. She was just two months out after having her fourth child.

Its basically progressions, just breaking it down, she explained. My first day learning parkour, they had me just climb up a little 3-foot wall on my own. And so I did that 20 times before I was winded and I was done for the day. Thats where I started everyone has to start somewhere. Fellow mom and traceuse since August, Michelle Bertrand of Roseville started practicing parkour to keep up with her four kids. The best part about it was that the whole family could get out and do it, she said. So my husband and I got involved playing with them and we wanted to do it right. Although she admits that her kids, ages 8, 7 and a pair of 5year-old twins, still bounce off the walls at home, now its a little more controlled and intentional, versus just climbing walls and jumping over my couch. We come here and play tag and play chase. Its a great way to keep in shape and keep up with them. Its something our whole family has started loving together.

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January 27, 2013 15

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