For years we have been told that stretching before a workout is mandatory. Now, we have influencers that will tell you it will “kill your gains”. As with everything the truth is somewhere in the middle. There are pros and cons, so you can decide what you should do before you head out to the gym.

The best reason to stretch is to prepare for a specific workout. For example, let’s say you are trying to do squats more deeply. You will need good ankle mobility to keep your feet flat on the floor while bending your knees. Stretches for your Achilles and calves will help. Stretching also helps your short-term range of motion. But remember that the effect is temporary. That’s why it’s good to do these stretches right before the workout. Get increased mobility, then use it while it’s there. If you would like to increase long term range of motion, add flexibility work before and after your workout.

Here are a few myths about stretching that have been debunked:

Stretching decreases your strength. Some believe that stretching can decrease your strength. For instance, you want to stretch your ankles for deeper squats, but on the other hand you need your quads to work the hardest and stretching them might not be the best thing. The good news is, most of us cant stretch deeply enough for this to be an issue. In other words, you most likely won’t cancel out the effects of your squats by stretching.

Stretching prevents injury. This is false. We all have limited time in the gym so wasting time stretching to prevent injury is simply not necessary. Just do a few to prepare for the workout you are doing.

Stretching counts as a warm up. By itself stretching does not warm you up. You need to move your body to warm up your muscles and to get your joints moving properly. Try a light jog for 5 minutes to get everything warmed up, including your heart. 

So, if you are going to do some stretches before working out, do specific static stretches. Like the aforementioned ankle and calf stretches for squats. For overhead lifts do some shoulder stretches. Decide if there are movements that could benefit from extra mobility. Some workouts may not need it like bicep curls and bench press. But, as with anything, it’s best to do what works for you. Many of the old thoughts about stretching are just that: old!

Kathleen Weaver-Zech and Dean’s Team Chicago

It’s finally here!  Yep, it’s the last summer holiday weekend for Chicago’s kids as they head back to school on Monday.  So, take advantage of our pleasant, gorgeous weather and enjoy a weekend filled with events for all to enjoy, especially this weekend’s headliner – the TRI!

Headlining this weekend’s events is the Chicago Triathlon which is the world’s largest and most accessible triathlon.  This year, however, supertri is bringing both pro and participation events together with Saturday’s races being held at Foster Beach and Sunday’s races being held at Monroe Harbor and finishing in Grant Park.  There are different courses for all levels of athletes ranging from 32 to 18.5 to 8 miles, as well as races for kids 14 and under, plus relay and first timer heat options for adults.  Whether you’re a first timer, a seasoned veteran, a grandparent, a kid, or a Para triathlete, the Chi Tri has an experience for you on the shores of Lake Michigan.  Are you ready to give it a TRI?

Bid farewell to summer in style at the Summer Wine Down this Saturday (1 p.m.-8 p.m.) at Gallagher Way (3637 N. Clark St.) in the Wrigleyville neighborhood.  This event is free and open to the public with wine tasting passes available for purchase which includes nine 2-ounce pours of wine from a host of varietals and a charcuterie pack.  Plus, live music, photo ops, lawn games, and more will be on hand to help you celebrate the end of summer!

Usher in the new opera season with Sunday in the Park with Lyric this Sunday (7 p.m.-9 p.m.) at Millennium Park (55 N. Michigan Ave.) in The Loop.  This free performance features the Lyric Opera Orchestra and a variety of vocalists performing excerpts from the 2024/25 season along with Puccini, Beethoven, and Mozart.  So, bring a blanket or folding chair, your favorite snacks, and your fellow music lovers to snag a spot on the lawn for this one-night-only concert under the stars and not to be missed!

Howard Street between Paulina Street and Ashland Avenue in the Rogers Park neighborhood will be transformed into a creative canvas featuring 3D and 2D chalk art and live demonstrations at this year’s Chalk Howard Street on Saturday (11 a.m.-8 p.m.).  Besides the amazing chalk art designed by internationally renowned and local artists, this family-friendly festival also highlights the neighborhood’s shops, restaurants, and global cuisine including live music.  In addition, 4×4 street squares are available for purchase at $25 if you wish to get in on the action to showcase your artistic chalk talent!

It all started one hot summer in the ‘80’s with four artists and has now blossomed into a full-fledged fest!  The Bucktown Arts Fest is being held this Saturday and Sunday (11 a.m.-7 p.m.) at Holstein Park (2200 N. Oakley Ave.) in the Bucktown neighborhood.  This year’s fest features over 200 artists showcasing works across various mediums and offers a dedicated Kids’ Tent with Make & Take art activities.  Plus, attendees can enjoy live music on two stages featuring a wide range of musical genres as well as food vendors who will be providing a variety of treats to keep you fueled as you explore the art!

Sue Moss and Dean’s Team Chicago

When I was young, I fell in love with delicatessens and diners. We had one in my suburban Chicago village, and I was endlessly fascinated by the ever-moving meat slicers, as well as the variety of meats, fish, sides and desserts available there. We never had lox and bagels at home. Or kugel. Or kreplach. Portions were huge. Desserts were freshly made and colorful. 

My love for diners and delicatessens remains to this day. 

In 2007,  Brad Rubin opened Eleven City Dinerin the South Loop. He spoke with Eater.com in 2013about the concept for the hybrid delicatessen/dinner. “It’s a hybrid of what I fell in love growing up,” he said. “I’m not reinventing the wheel. I aspire to have an old school diner AND delicatessen.”

Rubin created Eleven City Diner “Out of our sincere respect for what family ‘dining rooms’ used to be.” 

Another great thing about Eleven City Diner is that breakfast is served all day. Start with Coco’s Eggs, a healthy combination of feta, spinach, tomato and scallion. Avocado Bagel Breakfast is loaded with avocado, cherry tomato, feta, “a Little Seasoning,” and micro greens on a bagel. Black & White French Toast is challah French toast, white chocolate sauce, milk chocolate drizzle, with a “Good Pretzel Dusting.” 

Lunches/early dinners are set with Bubbies Matzoh Ball Soup fills a bowl with a clear broth, savory with carrots and celery, with your choice of matzoh ball, egg noodle or rice. Salami Valor has “perfectly grilled, thick pieces of salami,” cut pastrami, cole slaw, and Swiss cheese, served with honey dijon, and served on grilled challah with fries. Sawyer’s Mile High is rare roast beef, turkey, mozzarella, and mayo on challah bread, with a slaw side. Pastrami & Egg Burger is anAngus steak burger, pastrami and a fried egg on top. A sweet and savory spot is the whimsically named Moshe Cristo, with ham, real roasted turkey, and melted Swiss cheese, served on challah french toast. I dare anyone to pour maple syrup on top!

For lighter appetites and vegetarians, Eleven City Diner covers you with (comedian and actor) Jeff Garlin’s Veggie Cobb, with mushrooms, carrot, tomatoes, broccoli, cauliflower, avocado, and sprouts. The Amazing Kale is a sweet and healthy combination of orange wedges, green apples, black currants, grape tomatoes, candied pecans, white cheddar, and apple cider vinaigrette. Their Reuben Veggie Reuben is served closed-face with grilled red pepper, grilled portobello and mushroom cap, sauerkraut, spinach,1000 Island dressing, and Swiss cheese on rye.

Wash everything down with Eleven City Diner’s own root beer.

A recent Google reviewer was ecstatic:

“It’s a lovely restaurant with great food. We sat upstairs and had Ursula as our waitress. She was very knowledgeable about the menu and offered us different options that were not on the menu. The keto bowl, which my coworker ordered, was very nice. I ordered the Deli scrambled, which was delicious. Also, I ordered French toast. Overall, the experience was great. We arrived before the rush hour. When we came downstairs, the line was out the door.”

Eleven City Diner is located at 1112 S. Wabash Avenue. They are open Monday-Friday from 8am-4pm, and Saturday and Sunday from 8:30am-4pm. For more information, click here. 

Alison Moran-Powers and Dean’s Team Chicago

As the world becomes more conscious of health, sustainability, and self-reliance, the trend of home vegetable gardening is experiencing a significant rise. More individuals are turning towards cultivating their own produce, not only for the joy of watching plants grow but also for the numerous benefits it offers. From enhancing the nutritional quality of their diets to promoting physical and mental well-being, the act of growing vegetables at home is becoming a popular choice for those seeking a healthier and more sustainable lifestyle. Let’s explore the surprising benefits of growing your own vegetables and how it is shaping the Harvesting Health movement.

The Rise of Home Vegetable Gardening

The Growing Trend of Home Vegetable Gardening

Home vegetable gardening is the new cool kid on the block, with more and more people trading their designer handbags for gardening gloves. It’s not just your grandma’s hobby anymore – everyone from hipsters to health enthusiasts is getting their hands dirty in the backyard.

Benefits of Connecting with Your Food Source

In a world where your food’s journey from farm to plate can be a mystery, growing your own veggies puts you back in touch with what you eat. It’s like having a backstage pass to the food show – you know exactly where your produce is coming from and can take pride in nurturing it from seed to harvest.

Nutritional Benefits of Homegrown Vegetables

Higher Nutrient Content in Homegrown Produce

Forget those sad, limp veggies sitting on supermarket shelves for days. Homegrown vegetables are like the superheroes of the plant world, packed with higher levels of nutrients and antioxidants. Eating them is like giving your body a nutritious high-five.

Impact of Freshness on Nutritional Value

Freshness is key when it comes to nutrient content. When you pluck a ripe tomato from your garden and sink your teeth into it, you’re getting a burst of nutrients that haven’t been lost in transit or sitting on a shelf for weeks. It’s like farm-to-mouth dining at its finest.

Physical Health Benefits of Gardening

Physical Activity and Exercise Through Gardening

Who needs a gym membership when you have a garden? Digging, planting, weeding, and watering are all ways to sneak in some physical activity without feeling like you’re working out. Plus, you get the added bonus of fresh produce as your reward.

Sunlight Exposure and its Role in Health

Sunlight isn’t just for Instagram-worthy selfies – it’s also crucial for your health. Spending time in the sun while tending to your garden can boost your mood, improve your sleep, and give you a healthy dose of vitamin D. Just remember to wear sunscreen so you don’t end up looking like a ripe tomato yourself.

Mental Health Benefits of Cultivating Your Own Produce

Stress Reduction and Relaxation in the Garden

Gardening isn’t just good for your body – it’s a balm for your mind as well. The act of nurturing plants, getting your hands dirty, and being surrounded by greenery can help reduce stress and promote relaxation. It’s like therapy, but with more dirt under your fingernails.

Connection to Nature and its Psychological Benefits

In a world filled with screens and notifications, gardening offers a much-needed escape into the natural world. Connecting with nature has been linked to improved mood, reduced anxiety, and a greater sense of well-being. So, put down your phone, pick up a shovel, and let Mother Nature work her magic on your mental health.

Environmental and Sustainability Benefits of Home Vegetable Gardens

Reducing Carbon Footprint Through Home Gardening

By growing your own veggies at home, you’re cutting down on those pesky food miles that contribute to greenhouse gas emissions. Your backyard bounty means fewer trucks hauling produce cross-country to your plate.

Importance of Biodiversity in Home Gardens

Diversity isn’t just important in your friend group – it’s key in your garden too! Embracing a variety of plants helps create a healthy ecosystem, attracting beneficial insects and promoting soil health.

Community and Social Benefits of Growing Your Own Vegetables

Promoting Community Engagement Through Garden Sharing

Want to make friends and influence people? Share your zucchinis! Garden sharing fosters community spirit, bringing neighbors together over a shared love of veggies.

Building Relationships Through Shared Harvests

Why go it alone when you can grow together? Harvesting and sharing your homegrown produce is a bonding experience, whether it’s a basket of tomatoes or a bushel of gossip.

Tips for Successful Vegetable Gardening

Choosing the Right Vegetables for Your Area

Not all veggies are created equal – some like it hot, while others prefer the shade. Pick plants that thrive in your climate for a rewarding harvest.

Best Practices for Soil Preparation and Maintenance

Healthy soil, happy plants! Keep your soil fertile and fluffy with compost, mulch, and regular watering. Your veggies will thank you with a cornucopia of flavor.

Embracing the Harvesting Health Movement

As we conclude our exploration of the benefits of growing your own vegetables, it is evident that the Harvesting Health movement is not just a passing trend but a lifestyle choice with lasting impacts. By embracing home vegetable gardening, individuals can improve their nutrition, physical health, mental well-being, and contribute to environmental sustainability. The simple act of cultivating a garden not only nourishes the body but also feeds the soul, fostering a deeper connection to nature and promoting a sense of community. So, let’s continue to plant seeds, tend to our gardens, and reap the bountiful rewards of Harvesting Health.

With the Olympics just over, and a record number of U S. medals achieved (126: 40 Gold, 44 Silver, 42 Bronze,)  Neighborhood News thought it would be fun to take a look back at North Sider Johnny Weissmuller,who overcame polio as a child to win five gold medals in two Olympics and cement his mark in Hollywood as the nation’s first Tarzan. 

Immigrant Beginnings and Polio Rehabilitation 

According to JohnnyWeissmuller.com,  Janos (Johann) Peter Weissmuller was born June 2, 1904 to German parents in Freidorf, Romania, at the time part of the Austro-Hungarian empire. In 1908 the family moved west to Chicago, where they reunited with his mother’s parents. The family rented a single floor in a shared house during his youth, four blocks from Lincoln Park. His frequent trips to the nearby zoo helped to instill his love of animals. As part of a city program with horses, he even learned how to ride bareback – a skill which would later serve him well in the role of Tarzan.

At age nine, according to the US Olympic and Paralympic Museum website, he contracted polio. It was suggested that Weissmuller try swimming.  

“My doctor said I should take up some sort of exercise to build myself up,” Weissmuller said. “I got into a swimming pool at the YMCA and liked it. And I found I had a natural flair for it.”

He attended St. Michael’s Schooland served as an altar boy there, up until age twelve when he switched to public school. Johnny had to leave school after his abusive father abandoned the family. He went to work to help support his little brother and mom, who worked as a cook. He delivered packages for a church supply company and hawked produce from a cart. 

Swimming opens doors

At age 8, his love affair with the water began with his first swimming lessons at Fullerton Beachon Lake Michigan. In the next few years he entered and won all of the races he could that were sponsored by the city. He joined the Northside YMCA at the age of 11, lying about his age to gain entry as 12 years old was the minimum. He swam there until he was 14 and won all of the swimming races as well as being a champion at running and high jumping. His swimming skills started to draw attention, and the assistant coach from the Hamilton Club recruited him. He told Johnny that he should be training at the Illinois Athletic Club (IAC), one of the best swim teams in the country. In 1920, he got a tryout with famed coach Bill Bachrach, the head coach of the 1924 Olympics U.S. men’s and women’s swim teams. Impressed with Weissmuller’s raw talent, Weissmuller became his protégé.

Immigration Issues 

Weissmuller’s illustrious career could have been thwarted. His nationality could have become an issue, as Weissmuller applied for an American passport and assumed his younger brother’s identity, who had been born when the family lived in Pennsylvania. It was a deception that came to light only after Weissmuller’s death in 1984. But it’s said that he lived with the guilt of deception the rest of his life.

Swimming Success 

According to Swimworld Magazine, in 1924, Weissmuller won gold in the 100- and 400-meter freestyle in Chamonix, France, as well as the 4×200-meter freestyle relay, and helped the United States win a bronze in water polo. Four years later, at the Amsterdam 1928 Olympic Games, Weissmuller took gold in the 100-meter freestyle and 4×200-meter freestyle relay. The hotly contested 100m race with rival Duke Kahanamoku (previous Gold medal winner and father of surfing) and the 400m contest (with international greats Arne Borg and Andrew Charleton) are still considered two of the greatest races in swimming history.

Me Tarzan: Post-Olympic Stardom

Following his swimming retirement, according to his website, Weissmuller became a model and spokesman for BVD, posing in its underwear and swimsuits. His career took a new twist in 1929, when he took a cameo role in the Ziegfeld Follies film “Glorifying the American Girl.” Playing Adonis, his non-speaking role involved being costumed in “nothing but a fig leaf.” 

Beginning with 1932’s “Tarzan the Ape Man,” Weissmuller would portray the loin-clothed ‘King of the Jungle’ 12 times. He appeared in almost all of those films with Maureen O’Sullivan playing Jane. He appeared in other movies and TV shows, but remained best known as Tarzan.

After retiring from acting, according to Legacy.com, Weissmuller moved back to his boyhood home of Chicago and started a swimming pool company, but it wasn’t much of a success. In 1965 Weissmuller retired to Fort Lauderdale, Florida, though he came out of retirement for a time in to work as a greeter at the MGM Grand Hotel in Las Vegas.

In 1974, Weissmuller died from respiratory failure at the age of 79. At his request, a recording of his famous Tarzan yell was played as his coffin was lowered into the ground.

Alison Moran-Powers and Dean’s Team Chicago