Archive for March, 2010

Lets have some fun with learning and revisiting the information on the Be Fit NOLA blog!! This blog contains very important information for your health and wellness – it’s easy for information to end up buried and forgotten on blogs and we don’t want that to happen so we’re going to keep things interesting.

Every week we are going to run a scavenger hunt.  Five questions that will take you from blog post to blog post – the scavenger hunt will be started with a question on Facebook and Twitter. The prizes will vary from week to week.  The people who answer all the questions right will be entered to win and the winner will be selected by a random number generator.  The Scavenger Hunt will run from Monday-Friday.  The winner will be announced on Saturday along with the answers.

Have fun learning more about living a healthy lifestyle!!

(hint, hint…we do have a search box in the right column…)

Maintaining a healthy weight is all about the math. It’s calories in versus calories out, i.e. expended. I will leave the expending of calories to the exercise experts, but I will give you tips on how to make the most out of your calories!

Magazines, books, television, websites, and blogs have featured nutrition fads. One of those fads heeded by those trying to diet or eat healthy are low calories foods. While it is important to stay within your daily-recommended calorie needs, the foods advertised as low calorie might not always be the healthiest choice. Often these are processed foods high in sugar and salt that are packed in smaller quantities to be considered low calorie. Instead fill your meals and snacks with nutrient rich foods, those packed with vitamins, minerals, fiber, and protein that your body needs. We covered fruits and vegetables last week so here are some additional suggestions for making smart, healthy choices:

Grab Whole Grains

A good starting point is to eat at least 3 ounces a day of whole-grains, half of the daily-recommended amount for grains. This can be cereals, pastas, breads, rice, or crackers. A good way to tell is to check the label and see if the grains (wheat, rice, oats, corn) are referred to as “whole.”

Concentrate on Calcium

Dietary guidelines recommend 3 servings of Calcium rich foods. Choose from low-fat or fat free milk, low-fat yogurt, or low-fat cheese.

Pack in Protein

The idea with protein is to seek out lean meats and poultry. Additional sources include fish, beans, peas, nuts, and seeds.

Look at the Label

The truth about a food can be found on its label. The front of the box might say low calorie, but you turn it around and the label reveals additional information. Look for foods low in saturated fats and trans fats. When choosing prepared foods and beverages reach for those with little added salt and/or sugar.

The key to making your calories count is to make smart choices across food groups. Improved nutrition is balanced nutrition and this can be achieved by varying the nutrient packed foods you eat every day.

So next time you are tempted in the grocery store by that 100 calorie pack of Oreos, think to yourself “am I getting the bang for my buck?” – calorie buck that is.

For more information on how many calories you should be eating each day and serving size recommendations for the various food groups mentioned check out:

www.healthierus.gov/dietaryguidelines and www.mypyramid.gov

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Lauren Futrell Dunaway, MPH, RD, graduated from the University of Georgia with a degree in Dietetics.  She then completed her dietetic internship at Vanderbilt University Medical Center. After becoming a Registered Dietitian, she began to pursue a Master of Public Health in Maternal and Child Health and Nutrition at Tulane University School of Public Health and Tropical Medicine. Lauren currently works at the Tulane Prevention Research Center as a program manager for their core research project focusing on the built environment and how it affects obesity.

We are less than two weeks away from the Crescent City Classic which will be taking place on Saturday, April 3^rd at 8:30am. I ran the Crescent City Classic last year – it was without a doubt the biggest race I had ever participated in.  Just like the Rock N’ Roll Mardi Gras ½ & Marathon attracted large crowds and top class athletes…so does the Crescent City Classic.

The CCC 10K is known as one of the world’s greatest 10K races.  It runs on a flat, fast, 6.2 mile course that lends itself to world records, as well as to those who just want to get some exercise.  The run starts at Jackson Square where the Marine Corps Band provides the runners some entertainment (it personally helped settle my stomach, last year). Runners than run to Poydras, up to S.Rampart/N.Rampart to Esplanade and than on to City Park.  In City Park, the runners are welcomed by cheering fans, food and festivities. The weather last year was absolutely perfect.

This is a race for everyone.  I ran it a little under an hour last year and saw people walking, saw military formations, and people in costumes etc.  People were having fun, enjoying the fresh air, and getting some exercise!!

If I didn’t have plantar fasciitis I would be running it again this year. If you are planning to run and have not registered, I HIGHLY recommend you register online. It’s a bit of a mad house the days before the race so it’s best to register ahead of time.  Online registration will close at midnight, Sunday, March 28^th.

Concurrent with the CCC, will be the Crescent City Classic Expo at the Sheraton New Orleans Hotel, 500 Canal Street in downtown New Orleans. Held on Thursday, April 1 and Friday, April 2, the free expo will feature exhibitors showcasing the latest in running apparel, shoes, exercise equipment, nutritional and wellness products, fitness services, and much more.

Race Day Schedule

6:30 a.m. Buses begin running from City Park to start area near Jackson Square
8:15 a.m. Final Announcements, Dignitary Welcome and the National Anthem
8:30 a.m. The Times-Picayune Crescent City Classic Begins!
9:00 a.m. Post-Race Party and Festival begins near finish in Tad Gormley Stadium
10:00 a.m. Complimentary Bus takes participants back to Canal St.
10:30 a.m. Awards Ceremony and Giveaways from stage in Tad Gormley Stadium
11:00 a.m. Festival Bands resume playing
1:00 p.m. Festival officially ends, Complimentary bus transport to Canal St ends

For more information – visit the Crescent City Classic Website. Let us know if you are running by leaving a comment!!

There’s been quite a bit of talking about fruits and vegetables this week.  Lauren gave us some pointers on how to select fruits and vegetables and Alison shared a recipe to get your kids to eat more vegetables with their meals.  I wanted to wrap up the week by providing you with 20 easy ways to add fruits and vegetables to your diet. Although, we’ve all heard the saying get 5-A-Day…according to the Centers for Disease Control, only 20% of the US population meets the recommended 5-A-Day (5 servings of fruits and veggies per day).

Fruits and vegetables come in many shapes, sizes, varieties and tastes. Many of us shun the idea of 5-A-Day, because we have this build in phobia that we acquired somewhere in our lives that fruits and vegetables ‘esp. vegetables’ taste bad. It does not have to be this way. Fruits and veggies are what we make them to be. They can be mouth watering and irresistible or they can taste like a lump of clay in our mouth – it’s all in the preparation.

If you just chomp down on a raw eggplant – no that’s not too appealing. However, if you stuff it with a trio of seafood, bread crumb’s and spices – we love it. Many clients I’ve counseled over the years had never tasted or experimented with uncommon fruits and veggies in our area. Some examples include: papaya, horned melon, kale, sprouts, kiwi, parsnips, lentils or garbanzo beans (chickpeas) and varieties of lettuce (butterhead, arugula or watercress). Another fear of my clients is not knowing how much to eat. We’ll get to what counts as a portion in a couple of weeks.

Provided below are tips that offer you ideas on how to get more fruits and vegetables into your daily meal planning. If you put a little thought into getting 5-A-Day – it’s very possible to meet your objective.

20 Ways to Get More Fruits And Vegetables In Your Diet

1. Grab an apple, orange, bag of grapes as you walk out the door and much on during your morning commute.

2. Before eating that fried shrimp Po-boy for lunch – order a house/green salad when dinning out.

3. Choose a ready-to-eat fruit cup instead of chips, candy bar or unhealthy sweets.

4. Add some veggies such as mushrooms (Red Hill local brand at Rouses), tomatoes, onions, green peppers, squash, zucchini to the grill when planning a BBQ.

5. Dip a few bananas into liquid dark chocolate (50 – 60% cocoa) and freeze for a couple of hours – kids love these.

6. Make a vegetable pizza for the family – load it up with carrots, bell peppers, tomatoes, olives, onions and other favorite veggies.

7. Add Louisiana blueberries, blackberries or raspberries to pep up your morning breakfast cereal.

8. Try a meatless dish for dinner – examples include: roasted veggie lasagna, broccoli and tofu stir fry, veggie fajitas, replace angel hair spaghetti with spaghetti squash marinara or red beans and rice w/o the sausage.

9. Pack a small bag of dried apricots, apples, prunes, pineapples, and cranberries for a healthy snack.

10. Substitutions – use veggies instead of original ingredients i.e.: spaghetti squash for wheat spaghetti, mashed cauliflower for mashed potatoes, eggplants instead of veal parmesan.

11. Stop by and get a smoothie from Smoothie King for a snack – ask to double your fruit (strawberry) on drinks like the Caribbean way and Muscle Punch – but ask to wash the fruit to avoid too much sugar

12. Visit a Mediterranean restaurant – Acropolis on Vets in Metairie is a favorite of mine – order dishes like Hummus – which is made from chickpeas, Baba Ganoush – made from eggplant, Greek Salad – made with tons of veggies, or Spanakopita – made with spinach

13. Add some canned ‘no sugar added’ fruit cocktail to Jello and feed the family

14. Marinate some veggies of your choice and a dash of Tony Chachere’s (low sodium of course) or some of Chef Paul’s Magic seasoing and water overnight – I recommend using carrots, cucumber, bell pepper, celery and/or okra

15. Throw in some pears, mango, plums or grapefruit to take your ordinary vanilla yogurt blossom with flavor and nutrition

16. If cooking at home – try a traditional old style Italian side – wrap prosciutto around asparagus, sprinkle a little black pepper and extra virgin olive oil (first press) and bake for about 20 minutes – you can also wrap prosciutto around cantaloupe or honeydew melon or both for a nice appetizer

17. For a healthy dessert – slice some fresh or canned peaches, fresh or canned cherries, fresh kiwi or raisins on angle food or sponge cake

18. Participate with your children in community sponsored gardens – you take home and eat – nothing beats local. If you child’s school does not participate in this concept – volunteer with the school to start one

19. If dining out or eating at home – make it a Mexican night – choose guacamole, salad, salsa, tacos stuffed with veggies, gazpacho soup

20. Add some baked sweet potatoes or pumpkin with a little margarine and cinnamon to your pork or chicken meal as a healthy side

For more tips about how to create a successful home garden or to participate in community based gardening visit the LSU Agricultural Centers Website. For recipes, check out the CDC Fruit and Vegetable More Matters.

I also encourage ya’ll to go buy a fruit and vegetable cookbook – Vegetarian Times and Cooking Light are recommended – and start trying some new foods or put a new face on an fruit or veggie that you’ve tried before, but did not prefer. Remember that you’ll never know if you like something if you don’t try it (at least once or twice).

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Steve J. Roch Jr., RD, LDN, CFT is a registered and licensed dietitian. He is also a certified personal trainer. Steve is the owner and president of BestRD Wellness, LLC, a company that provides nutrition therapy and wellness services to residents and businesses in the areas of New Orleans and South Louisiana. Steve can be contacted by email at steve@bestrdwellness.com.

Not everyone can afford  to workout at a gym so we’ve had a few people contact us about ways (how, where) to get a good workout in New Orleans without having to go to the gym.  We’re going to spend the next couple of weeks talking about your options. But first, lets address the initial question of “how much exercise is recommended per week”

The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) released updated physical activity guidelines in 2007:

Guidelines for healthy adults under age 65

Do moderately intense cardio 30 minutes a day, five days a week Or Do vigorously intense cardio 20 minutes a day, 3 days a week

And

Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

As we talk about your affordable workout options – do keep in mind that you’ll have to modify your workout based on your goals.  Also, just like any other type of workouts; you should consult a physician before starting any type of exercise program.

In the next couple of weeks we’ll discuss:

Home Workouts and Do-it-Yourself Workout Routines

The most affordable workout options are home workouts and do-it-yourself workout routines. The tricky part to discussing those options is your ability to carry out the routines will vary based on your level of experience and motivation.

Are you self-motivated?  Can you workout alone? Do you have the space in your home to exercise? Can you afford some basic weights, mat, and workout videos? Do you live in a neighborhood you feel comfortable walking or running in? Do you own a bicycle?

Group Exercise Options

You can join some group exercise programs like Boot Camps, yoga, self-defense/karate, sport clubs or recreational sport teams. You could even start your own group!!

Each areas we discuss will have their pros and cons because unfortunately, that’s the best part of joining a gym – usually you have everything under one roof.

Some of my friends are blessed with children who love to eat fruits and vegetables. I always watch in astonishment while we are at City Park or the Zoo and the children gladly eat an orange or some broccoli. They pull out their little bag of apple slices and munch away. Not my children…no, they are on a constant search for the “man in the wagon with the sticky candy” – yes, Roman candy/taffy is their snack of choice.

Sure, when they were toddlers it was no problem. They didn’t know any other way of eating, but then reality kicked in – pizza at birthday parties! Chicken nuggets with Grandma! Meanwhile, I’m buying organic fruits at the local farmer’s market, serving vegetables with every dinner – and watching the look of horror on my 5-year-old twins’ faces as they realize the cauliflower is actually TOUCHING the wheat pasta on their plate!

I finally bought the book Deceptively Delicious by Jessica Seinfeld.

Deceptively Delicious Cookbook

I struggled with deceiving the children just to get nutritious food in their bellies. The premise of the cookbook is to use purees that are added to regular meals…thereby hiding the beets, prunes, carrots, zucchini, etc. in the French Toast, spaghetti or muffins.

We have tried several recipes – and finally hit a home run! We enjoyed shopping at the German Coast Farmers Market in Destrehan this past weekend, and decided to put our vegetables to good use. Unbelievably, this recipe was a favorite for the entire family – I hope it is for your family, too.

Meatball Soup
3 oz. bow tie whole wheat pasta (or more, if pasta is a favorite)
Cooking spray
1 T. Olive oil
1 small onion, chopped
2 cloves garlic, chopped
1 (28oz.) can whole peeled tomatoes, with juice
1 1/2 t. salt
3 c. reduced-fat, low sodium chicken broth

Cook pasta in a large pot of boiling water according to package directions until al dente. Drain and set aside. Coat a large pot with cooking spray and set over medium-high heat. When pot is hot, add the oil, onion, and garlic. Cook, stirring often, until onion is softened but not browned. Puree tomatoes and their juice with the carrot puree in a food processor. Add tomatoes to the pot along with the purees and broth. Simmer, covered, for 10-15 minutes.

Meatballs
3 slices whole-wheat bread, cubed
1 large egg, lightly beaten
¼ c. sweet potato puree
¼ c. skim milk
2 T. grated Parmesan
¼ t. pepper
¼ t. paprika
½ pound lean ground turkey

Put the bread in a large bowl – add the egg, sweet potato puree, milk, parmesan, 1 t. salt, pepper and paprika. Let soak until the bread is very soft. Stir to break up the bread, add the turkey, mix until smooth. Form into mini-meatballs ½ inch in diameter.

Add the meatballs to the pot. Simmer, covered, until the meatballs are no longer pink (12-15 minutes). Stir in the pasta…sprinkle with parmesan – and finally! A dinner the whole family can enjoy.

This recipe is one of many delicious recipes in the Deceptively Delicious Cookbook – as you can see the recipes are not complicated.  You can find it on Amazon, and Barnes and Noble.

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Alison is currently the owner of Self Confidence LLC, and is a District Manager/Independent Consultant with Arbonne International, a 30-year-old international health and wellness company. Experience includes 11 years with Ochsner Health System. Alison is the mother of 5-year-old twins, Cole & Cassidy…who led her to gain and then lose over 80 pounds…through diet, nutrition and exercise.

I walk into the weight room everyday looking for women lifting weights, and repetitively I see only MEN in there. Our culture has traditionally viewed strength and muscles as masculine traits. Myths and misconceptions have been taught to young girls and women to discourage their participation in weight training. Some of these beliefs include such notions as “weight training will make me bulky” or my favorite “I don’t want to bulk up.” Ann wrote a wonderful blog post to dispell the myth and provide us ten reasons to include weight training into our workout routine: Go Ahead Ladies, Add on Some Weight: Weight Training That Is

As a NATURAL female physique competitor and personal trainer I want to also encourage you to pick up some weights – so here is so information on how to get started with weight training!! (that’s me in the picture on the left)

The initiation of any weight-training program, weight machines are usually the way to go for women if you are a member of a gym. They can help decrease injury, increase proper lifting mechanics, and control the speed of the weights. Then you can progress from there to free weights when you feel comfortable.

If your goal is to improve muscle tone…

The best way to improve muscle tone is to challenge yourself during resistance training sessions.  Choose weights that can only be lifted for 8-12 repetitions, 2-3 sets (with a rest period of 30 to 90 seconds between sets).  The goal is to fatigue, or “wear out”, the muscle.  If you can perform more than 12 repetitions, chances are the weight is too light.  Performing more than 12-15 repetitions at a less than challenging weight may not sufficiently fatigue the muscle and thus will reduce the appearance of “tone” or definition.

The amount of time you have to dedicate to a resistance training program will determine the number of days per week and style of program you choose to perform.  For example, if you know that you can dedicate 2 days per week, 30-60 minutes per session to a resistance training program, then you may choose to perform exercises for the entire body on both days.

If you have 3-5 days per week with a range of 15-60 minutes to spare, you could try a split routine.  A split routine can be any combination of muscle groups performed by itself or in pairs or groups.  For example, a 3-day split might consist of back and biceps on Monday; chest and triceps on Wednesday; and legs and core (abdominals and lower back) on Friday.  Remember that rest is just as important as training.  Muscles need at least 48 hours of rest before being worked, or fatigued, again.  A lack of rest will prohibit muscle growth and definition.

Full Body*:  With the exception of the warm-up, perform each exercise in succession with 5-10 seconds rest between each exercise (just enough time to move from one exercise to the next).  Perform 2-3 sets of 8-12 repetitions.  Rest for 1-2 minutes between each set.

Warm-up 10-15 minutes walking or jogging

Leg Press (Legs)

Bench Press (Chest)

Lat Pull-down (Back)

Leg Curl (Legs)

Chest Fly (Chest)

Seated Row (Back)

Lateral Raise (Shoulders)

Arm Curl (Arms- biceps)

Triceps Extension (Arms- triceps)

Abdominal Curl using stability ball (Abdominals)

Low Back Extension (Lower Back)

Stretch all muscles worked to the point of mild discomfort for 1-4 sets,  holding the stretch for 10-30 seconds each.

*You can use machines, free weights, or a combination of both for all or a portion of the above workout.

Believe that strength training is not complicated, believe that strength training is empowering and energizing, try all attempts to get over the barriers, and don’t believe the myths and misconceptions. Women of New Orleans, GET STRONG! Or as Drew Brees would say it “FINSH STRONG”.

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Emily Eoff received her M.S., in Health and Exercise Science from Louisiana Tech University, as well as, her B.S. in Kinesiology and Health Promotion. She also holds her personal training and group fitness instructor certificates from some of the leading certification programs in the country. As a motivator, role model, and leader, Emily brings nine years of experience in the health and fitness industry to her XLR8 Fitness business.

It’s no secret that fruits and vegetables are part of healthy eating. They are nutrient rich (vitamins, minerals and fiber) and relatively low in calories. So, we know they are healthy but there are other questions to be answered—How much? Which ones? Should I buy local?

Choose Color

One way to gauge the variety of the fruits and vegetables in your diet is to look at the colors on your plate. To start with choose dark green, orange, yellow and reds to pack your plate with nutrients.

More Matters

The more the better (while staying in your calorie requirements). A good start is to add a new fruit or vegetable to one meal each day and then increase it every few weeks. The Center for Disease Control and Prevention has a great website www.fruitsandveggiesmatter.gov where you can find out how many fruits and vegetables you should be eating each day based on your age, sex, and activity level, as well as, recipe ideas, featured fruits and vegetables, and budget tips for stretching your fruit and vegetable budget.

Fresh or Frozen

Fresh or frozen, fruits and vegetables are good for you, however there are things to look for when choosing the frozen option—with vegetables watch out for sauces with added calories, when in doubt go for the plain ones. With fruits often times sweeteners are added so make sure you are purchasing the unsweetened.

Look Local

Farmers markets provide an excellent opportunity to choose new fresh fruits and vegetables and support your local community (read Eat Healthy and Help the Local Louisiana Economy for more information).  You can also be sure that what you are buying is in season! There are several farmers markets throughout New Orleans, here are a few:

Crescent City Farmers Market Has an Uptown, Mid-City and Downtown market. Check out their website for fruit and vegetable offerings.

Hollygrove Market and Farm Offers a bi-weekly market in Hollygrove, as well as, a community garden.

French Market You can find clothes, art, and jewelry, but tucked in between are several produce vendors offering locally grown Louisiana produce.

Whether you choose strawberries from Ponchatoula, turnip greens from Amite, or frozen broccoli from Rouses, make fruits and vegetables a part of your day!

What’s your favorite fruit and vegetable?!?

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Lauren Futrell Dunaway, MPH, RD, graduated from the University of Georgia with a degree in Dietetics.  She then completed her dietetic internship at Vanderbilt University Medical Center. After becoming a Registered Dietitian, she began to pursue a Master of Public Health in Maternal and Child Health and Nutrition at Tulane University School of Public Health and Tropical Medicine. Lauren currently works at the Tulane Prevention Research Center as a program manager for their core research project focusing on the built environment and how it affects obesity.

Spring is almost here and we’re already benefiting from some gorgeous weather – there’s no better time to “Get Active and Get Outdoors!”

One way to do that is by joining the New Orleans Outdoors Meetup Group.  The New Orleans Outdoors Meetup Group is:

“A group for local outdoor enthusiasts of all levels of ability and interests. If you enjoy being out in the wilderness, and appreciate open skies, good food and great company – welcome! Grab a spot around the fire and let’s explore the great outdoors together.”

The group has 642 members and they’ve had 150 meetups so far that varied from camping trips, canoeing trips, bike rides, kayaking, volleyball at Coconut Beach, and climbing excursions. Joining a meetup group is a wonderful way to meet new people who share the same interest(s) has you.

Partaking in outdoor activities with friends, being active, getting some fresh air, and having fun are all great things for your health!!

Last night I went to the Trumpet Release Party at Dutch Alley in the French Quarter.  I have started to write a column for the Trumpet – I bring the health and fitness aspect to the theme/topic chosen.  This time, the theme was Crime Prevention.  My column is titled “Don’t Fall Victim to Poor Health and The Inability to Defend Yourself” – I make the correlation between the benefits of learning self-defense to protect yourself and improving your health and fitness level because of all the benefits of taking self-defense courses.  I interviewed David from the site Hertao.com for my column, but I couldn’t include the full interview so I decided to post it here on the Be Fit NOLA blog.

What are the health benefits to weekly self-defense training?  What kind of fitness training can someone get from weekly self-defense training?

David: I’ll answer these two at once since they’re somewhat similar.

Good self defense training provides the same benefits you would get from any exercise program, and more.  Because there are no rules in self defense, you need to learn to use every part of your body…your feet, knees, elbows, hands, etc.  All of the movements require dynamic motion in every direction.  You’ll move forward, backward, left, right, diagonal, ducking, etc.  Some movements will be done slow, and some with explosive power.  You’ll have another person resisting your every move, which provides a great method to develop functional strength.  So good self defense training will provide a whole body workout, improve your cardiovascular health, strength, and help with weight loss.

Q. What would you tell someone who is afraid of getting hurt from learning self-defense techniques?

David: A good instructor should make sure you’re not training above your level of comfort or ability.  But, training in realistic self defense IS different from taking a typical aerobics or Pilates class.  Anyone who tells you it’s not is either not being honest, or they’re not teaching realistic self defense.  You will need to punch, kick, and wrestle with people, and you will get punched and kicked.  You will get bumps and bruises.  But this should all be gradual and at a level you’re comfortable with.

Q. What self-defense techniques/courses do you recommend?

David: I recommend NOLABJJ for training without weapons, and Crescent City Eskrima for training with weapons.  I would highly recommend some weapons training, as they’ll provide a tremendous advantage for women, smaller men, and anyone against armed attacker(s).  You can also find comprehensive information on self defense awareness and prevention, techniques, training methods, and strategies on my website. (Be sure to check-out David’s webiste – it is FULL of great information)

Q: What can someone expect to gain from a self-defense course?

David: Aside from learning to defense yourself, self defense training should make you healthier, stronger, faster, improve your balance and coordination, reduce stress, increase self confidence, and provide you with a hobby you can pursue for the rest of your life.

Q: In your opinion, do you believe predators are more likely to attack someone who looks out of shape and weak?

David: Sometimes, but it depends on the predator.  Many predators these days, if not most, are teenagers with guns.  They don’t value their life or yours.  So they’re less likely to care or even consider how you look.  They’re simply looking for opportunities.  But if you’re aware of your surroundings and understand how to maintain a favorable distance and position, it’s likely that a predator either won’t have the chance to attack you, or will choose an easier victim.

I hope you will pick-up a Trumpet and read it – it’s packed with great information about all the neighborhoods around the city from the citizens who live there.