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Recess: Create Your Own Oasis

Posted by Presley Fowler on May 28, 2013
Posted in: Recess. Tagged: , , . 2 Comments
Our back yard oasis

Our back yard oasis

Yesterday marked the “unofficial” start to summer, which for me, used to be a time to relax, hit the pool, and lounge around for days in the sun with nice cold drinks and my favorite magazines.

This year, though, I’m facing a heavy dose of REALITY:  I’m off to summer school back at my university at the end of this week. And as much as I love spending time in my college town, I feel as if finals just ended and I’m dreading the homework and studying that are looming ahead. But I know that for my own health and wellbeing it’ll be important to insert a glimmer of summer break into my busy schedule.  And one way to do so is to create a place to relax.  Relaxation is an important component of a healthy daily regimen.  It is vital to take time to tune out and shut down, even when you really don’t have “time.”

It’s not always easy to head to an actual oasis such as the beach or a cabin. And as a college student, I’m not given much room to create my own relaxation space, since I live in an apartment and am lucky to even have my own room.  But I’ve made that space my own oasis by keeping it clean and clutter-free and every now and then I light a candle and just sit and veg in order to escape the stress of the daily grind.  I also enjoy spending time outdoors when I’m stressed, enjoying the San Marcos River or going for a walk on a beautiful trail.

My mom has taken the idea of an oasis one step further. My family loves spending time out on the deck in our backyard. It offers a wonderful view of the foothills that is both beautiful and peaceful.  My mom decided our back deck was the perfect place to create our relaxation spot, which has come to be known as “Coach’s Cabana.”  An outdoor wicker couch, a quaint breakfast table, colorful pillows, and vibrant flowers fill this area that we now escape to every evening for iced-cold tea and a view of the sunset.  It’s as if we’re in our own tree house!  Creating a place like this at your own home will provide a healthy escape if you don’t have time for a vacation this summer.  Your home and yard are your canvas; now go create your own oasis!

 

Coach’s Kitchen: Would You Like Fries With That?

Posted by Presley Fowler on May 20, 2013
Posted in: Coach's Kitchen, Diet & Nutrition. Tagged: , , , . Leave a comment

friesYou say potato; I say, “I’ll take five!” Well, that might be a bit of an exaggeration, but those who know me well know that I’ve never met a potato I didn’t like. Potatoes are my favorite comfort food and I blame my mom for this obsession because she got me started on potato cravings before I was even born. Whether mashed, baked, or loaded, I’ve never had a bad meal when potatoes are involved. And, of course, I could never overlook the most popular of all potato preparations: French Fries.

French Fries were created in Paris, France (duh!) in the 1840s.  They were originally called pommes frites, meaning fried potatoes – quite the original name I’d say!  Their popularity was immediate, and frites soon migrated to America where they were called French Fried Potatoes. Now, that was a mouth full! So in the true American spirit, the dish’s name was shortened to “French Fries” in the 1930s, and it quickly became an American favorite.

Potatoes themselves are actually nutritional vegetables, good sources of Vitamin C and potassium. However, when fried, they lose a good portion of their nutritional value. But this doesn’t mean we necessarily have to forgo the indulgence of French Fries every now and then. That’s why we wanted to provide you with three healthier ways to prepare them, each so good you’ll have McDonald’s calling for the recipe!  I know I’m not alone when I say I’m not willing to give up my favorite comfort food, so I’m always excited to find healthier ways to enjoy the foods I love, and not feel guilty.  So, as the French would say, jouir de!

Guilt-Free French Fries (courtesy Ellie Krieger and www.usaweekend.com)Guilt-free fries

Cooking Spray

3 large Russet potatoes, skin on

2 Tbs canola oil

Salt to taste

Preheat oven to 450°.  Coat a baking sheet with cooking spray.  Cut the potatoes into ¼-inch-thick matchsticks.  Place the potatoes into a large bowl, add the oil and toss to coat.  Spread the potatoes on the baking sheet in a single layer.  (Use a second baking sheet, if necessary, to avoid layering.)

Bake until golden brown and crispy, 35 to 40 minutes.  Season with salt to taste.

Garlic and Herb Crispy Oven Fries

After tossing with the oil, sprinkle with ¾ tsp granulated garlic and ½ tsp salt and toss to coat evenly.  After baking, toss with 2 Tbs finely chopped fresh flat-leaf parsley and 1 Tbs chopped fresh chives.

Yields 4 servings

Per Serving:

280 calories, 50 g carbohydrate, 6 g protein, 7 g fat, 4 g fiber, 0 mg cholesterol, 15 mg sodium

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Crunchy Baked French Fries (from www.fitnessmagazine.com)Crunchy Baked French Fries

4 tsp olive oil

4 medium baking potatoes (1 ½ pounds total), scrubbed

½ tsp salt

1/8 to ¼ tsp freshly ground black pepper

¼ cup grated Parmesan

Line a baking sheet with aluminum foil; brush with 2 teaspoons of the olive oil.  Set aside.

Cut the potatoes lengthwise into ½-inch-thick wedges.  Transfer to a large bowl.  Add remaining olive oil; toss to coat. Sprinkle potato wedges with the salt and black pepper, tossing to coat.  Arrange potatoes in a single layer on prepared baking sheet.

Bake in a 450° oven for 12 minutes.  Turn potatoes; sprinkle with the Parmesan.  Bake for 10-12 minutes more or until tender and golden.

Crunchy Cooking Tips

Many restaurants double fry spuds to make them extra crispy.  Get the same result by boiling the sliced potatoes for 2-3 minutes (to release moisture), then draining, tossing with olive oil, and baking.

Yields 4 servings

Per serving:

155 calories, 22 g carbohydrates, 4 g protein, 6 g fat, 3 g fiber

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Baked French Fries II (from www.allrecipes.com)Baked French Fries II

3 Russet potatoes, sliced into ¼-inch strips

Cooking Spray

1 tsp dried basil

¼ cup Parmesan cheese

Salt and Pepper to taste

Preheat over to 400°.  Lightly grease a medium baking sheet.

Arrange potato strips in a single layer on the prepared baking sheet, skin sides down.  Spray lightly with cooking spray, and sprinkle with basil, Parmesan cheese, salt and pepper.

Bake 25 minutes in the preheated oven, or until golden brown.

Yields 4 servings

Per Serving:

145 calories, 28.2 g carbohydrates, 5.2 g protein, 1.6 g fat, 3.6 g fiber, 4 mg cholesterol, 86 mg sodium

Catch the P.A.S.S. this Semester

Posted by Presley Fowler on January 14, 2013
Posted in: Motivation. Tagged: , , , , . 1 Comment

Strutters game2013 has arrived, and along with that, so has the second semester of college…cue the sighs and groans.  I know how you all are feeling; I would love to soak up a little more relaxation time as well.  But reality is going to hit with a thud this week because my schedule this semester is pretty unforgiving.  Not only is it the start of new classes but dance team practice and multiple sorority events have crammed every minute of my first weeks back at school.  While I’m really excited to get back into the swing of things and be reunited with great friends, I know that black cloud of stress is looming overhead, just waiting to devour me.

Every year I make a resolution to keep things on an even keel so that I don’t get so stressed (those who know me well know that “stressed” becomes one of my go-to moods during busy weeks).  This year I want to actually achieve this goal.  So I’ve developed an acronym, which will be my motto for the upcoming semester: P.A.S.S., which stands for Plan, Activate, Socialize, Succeed.  While my new motto might not bring about a totally “stress free” semester, it’s sure to alleviate some of the craziness and lead to a more balanced semester.

Here’s how to PASS:

Plan: If you’re like me, your planner is your life.  I would lose my mind if I lost my planner!  Employing a well-organized planner has helped me tremendously throughout my college career.  If you don’t already have a planner, I highly suggest getting one, and this is a great time to do so with the start of the New Year!   I use a monthly/weekly planner, so that each day has it’s own separate area, but I can also plan for several weeks in advance. When something comes up – an event, a test, even just a reminder – write it down!  To start the semester on the right track, transfer everything from your syllabi – the tests, papers and reading assignments – directly into your planner.  Carry your planner everywhere you go so that you can always write in it.  Now, I may be a bit of an organizational nerd but one thing I’ve learned so far in my brief college career is that proactive planning is key to a successful semester!

Presley StrutterActivate: Staying active is important to not only your physical health, but your mental health as well.  Physical activity not only relieves stress, but it also helps you sleep better and keep your weight in check.  Find something at your school that you love to do, whether it’s a team or club sport, or even just going to the campus recreation center.  I have been a dancer since I was three so I “activate” through my college dance team, the Texas State Strutters.  Multiple weekly practices and workouts have helped me stay healthy and in shape, and I’ve made wonderful friends along the way.  We also have an awesome campus rec center, which I’m bound and determined to use more of this semester (and yes, it’s in my planner). Bottom line is that any physical activity at all is better than nothing, because as my mom always says, “When you’re moving, you’re improving!”

Socialize:  Great friends can truly get you through anything, even the stresses of a busy semester.  Make time in your busy schedule for quality time with your friends, whether it’s a movie night or going out on the town.  However, this is where balance and moderation come into play. You need to balance the time spent having fun with the time spent working hard. There will be plenty of nights out that you’ll miss because you need to stay in and study.  But once that test has been taken or that paper has been written, reward yourself with some fun time and enjoy the social activities that college life has to offer.  You’ll look back on those fun times fondly, and even more so if you’ve balanced your time successfully!

Succeed: Speaking of success, I believe that all of the above will lead to a successful semester for anyone who truly follows through with it.  I’ll be going on this adventure right along with you.  So let’s make it a goal to PASS this semester and eliminate as much stress as we can.  Happy 2013 and good luck to us all!

 

Recess: What’s SUP?

Posted by Presley Fowler on July 19, 2012
Posted in: Physical Activity, Recess. Tagged: , , , . 1 Comment

If you’re looking for something new and fun to do on a hot summer day, look no further than your local lake or reservoir! These places offer a variety of awesome water sports from canoeing, to kayaking, to paddle boats, and the newest rage in the world of water: Stand Up Paddle Boarding, otherwise known as SUPing!

SUPing is a relatively easy activity to learn – much easier than, say, water skiing or kayaking.  All you need is a board that resembles a surf board in design, and a one sided paddle for steering.  Piece of cake, right? 

Well…….not exactly.

A couple of weeks ago, my mom (Coach Stacy) and our editor (Debby) and I decided to take my cousin Tori, who was visiting from out of state, to experience this challenge.  Hey, I was given the assignment to write about SUPing, so I figured I should at least try it first.  Our outing started with canoeing, which was challenging, but great fun.  The lake was so calm and peaceful – and once we got the hang of it, we didn’t want to stop.  Plus it turns out that canoeing is a terrific arm workout. Minor details like, well, steering the canoe were somewhat over our heads, but fortunately, there weren’t that many other vessels out on the lake that day, so the Search and Rescue team never had to be called in…..

SUPing was next on our agenda.  We started out just watching other SUPers out on the lake.  They were so graceful and it all seemed so effortless.  Well trust me, SUPing is not as easy as it looks, unless you have Hulk-like strength in both arms. 

 Tori and I went first; basically we were the guinea pigs. Coach Stacy and Debby wanted to see how the “pros” did it in order to avoid the risk of getting their hair wet when it was their turn!  Wimps!  However, once we got out to the deepest part of the lake, I was stuck in the same three foot area for a good five minutes.  I tried steering every way possible, in fact it came to a point where I was lying flat on my stomach on the board attempting to paddle with my arms like I’ve seen surfers do.  Unfortunately, that strategy didn’t work for me at all.  In fact, everybody thought I’d just gotten sea sick.

So my cousin Tori, who was pretty good at SUPing and floating along just fine thank you very much, saw me lying face down on my board and quickly paddled over to save me.  When she realized that I didn’t really need “saving,” and only needed to figure out how to steer the darned board, she gave me a quick lesson on “SUPing 101”:   If you want to turn, you have to lean in the direction you want to go and paddle backwards, then just keep paddling straight to get back to shore. Thank goodness we brought her along because I would probably still be in the middle the lake today.

Once we all got the hang of it, it was literally smooth sailing from there! Don’t let my slight struggles scare you away from trying this exhilarating sport. It is definitely something you should go out and try before the summer is over! When the forecast for the day is sunny and blue skies, what better way to spend it than on the water? Here are some tips to get you started:

  1. You really only need three important pieces of equipment for Stand Up Paddleboarding:  A paddleboard, a paddle, and a Personal Flotation Device (PFD), or lifejacket.
  2. As far as the board goes, there are different sizes. Usually any board in the 10-12 foot range will be fine for just about anyone. But the larger the board, the more weight it can comfortably hold. So 10 foot boards are good if you weigh under 150 lbs, 11 foot boards are good if you are in the 150-200 lb range, and 12 foot boards are good if you are 200 lbs or heavier.
  3. The paddle shouldn’t be too tall for you, otherwise steering will be difficult. It shouldn’t be taller than your reach, and you should have a slight bend in your elbow, that’s how you will know if it’s the right sized paddle.
  4. Some experts also recommend that you equip yourself with a whistle (for blowing if you’re in distress) and a flashlight (for night SUPing).
  5. Mounting the board may be the hardest part of SUPing.  Mount the board in shallow water and start in the kneeling position.  Once you’re ready, switch to a standing position, one foot at a time and place your feet just behind the center point (the sweet spot) of the board.
  6. Keep your feet parallel about hip-width.  SUPing is a great core workout – use your core to help you balance.  Try to stand up straight with your knees slightly bent.
  7. Paddling is easy.  If you’re paddling on the right side, your left hand should be at the top of the paddle and your right hand about 1/3 of the way down.  If you’re paddling on the left side, reverse that.  Keep your strokes smooth and short and close to the paddleboard.
  8. Another easy method for turning your paddleboat:  If you want to turn right, paddle on the left side.  If you want to turn left, paddle on the right side.

Note from the Editor:  Stand Up Paddleboarding is the fastest growing water sport in the U.S. today.  It’s an outstanding full-body workout involving your arms, legs and core and it’s growing in popularity as a cross-training activity for ice skaters, skiers, snowboarders, and cyclists.  AND it’s great fun. 

If you’re ready to jump in, check out this excellent video, SUP: The Basics, produced by www.eastcoastpaddlesurfing.com.  It’s very basic and includes step by step instructions on paddle boarding, everything from mounting to steering your board.

Pass the Health: Save the Dip!

Posted by Presley Fowler on July 1, 2012
Posted in: Pass the Health. Tagged: , . Leave a comment

Since I’ve been home this summer, I’ve gone to several graduation parties and summer barbeques, and I always seemed to run into the same “enemy” at each of them: the dip bowl, and sometimes more than one of them. Chips and dip and veggie trays are always a popular and easy snack for these events and I love to partake in them.  But I’m always weary of those “double dippers” out there, especially at parties where I don’t know half of the people. My mom taught me at a very young age all about germs from sharing food and drinks. She always said if someone took a drink out of my glass or container, I should stop drinking out of it completely. I don’t think my mom ever thought I’d become such a “germaphobe,” but that’s me!  And so, “double dippers” are high on my list of people to avoid!

But it’s not like double dipping is an abnormal fear. And that’s why I decided to write this post, as a sort of warning and a plead to “Save the Dip,” and your health for that matter. Did you know that it only takes three to six “double dips” for a dip to be exposed to bacteria? 

“But wait,” you say, “I don’t double dip – I flip.”

Some people think that the “flipping” technique combats the evils of double dipping, but unfortunately the opposite is true. Say you have a carrot, and you dip it in the ranch dip, take a bite, and then flip it around and dip the unbitten end. Seems harmless right? (I even thought so!) This can actually be more harmful to your health because now the dip is exposed to the bacteria from your hands, which is worse than bacteria from our mouths.

So here are some basic suggestions most health experts would tell you when it comes to avoiding double dipping as much as possible. You can buy bite sized, or “one bite” foods so that the party goers will only need to dip the snack once. Or you can put a spoon in the dip bowl to encourage your guests to put a desired amount of dip on their own plate (I know if I see a spoon in the dip I always use that technique). It’s not a cure all for the double dipping conundrum. There are just some people out there who were born double dippers!  But it’ll help squelch the problem somewhat and safe guard your health.       

Let’s work together to “Save the Dip”, and enjoy the parties!

Note from Coach Stacy:

According to food safety experts, it’s unsafe to leave dips and such out for more than two hours, otherwise bacteria will take hold.  So, when preparing your dip, mix it in two separate containers.  Leave one in the refrigerator and after a couple of hours, ditch the dip that’s been out and replace it with the one cooling in the frig.

Fitness Buzz: Hula for the Fitness of It!

Posted by Presley Fowler on June 14, 2012
Posted in: Fitness BUZZ, Physical Activity. Tagged: , , . 2 Comments

It’s finally summer and everyone knows what that means…swim suit season!   As my freshman year of college was winding down, I found myself daydreaming of the upcoming long, hazy days when I could sit out by the pool for endless hours.  But then I found myself dreading the very act of tugging on my bikini because my once toned and firm core has become a bit flabby.  While I’m determined to work my abs back into shape again, a little summer laziness has already set in and I don’t always feel like doing an intense ab workout.   No problem – I’ve discovered the perfect solution:  Hula hooping!

Hula hooping is one of the best core workouts you’ll find.  And it’s fun!  I picked up a hula hoop for the first time when I was five years old and was hooked immediately.  In fact, at the end of my kindergarten year, I entered my school’s talent show with a hula hooping act.  I got up on stage and just stood there hooping to a three minute CD.  Five minutes later I was still at it and probably could have kept going another five but someone eventually came up on stage and politely herded me off so the next act could go on.  You’ll be pleased to know I received a second place ribbon for my hula finesse.  So I guess you could say I’m something of a hula pro – and it evidently runs in the family because my mom, Coach Stacy, has recently started to incorporate “exerhooping” into her weekly Boomer fitness classes and they’ve been a huge hit!  I joined in her class last week and even though I hadn’t hooped in quite a while, I discovered that it’s a little like riding a bike – you never forget how to do it. There I was, working my core and having a blast!  And because I was having so much fun the time literally flew by.  Before I knew it we had been hooping for eight minutes straight, which according to Coach Stacy, burned as many calories as we would have running a mile.  And I don’t know about you, but I’ll hoop any day over running a mile.

Now, here are a few hula facts for you to ponder:

  •  Hula hooping is great for burning fat as well as toning your body’s core muscles.
  • The heavier the hoop, the more resistance provided which means the faster your muscles will be toned.   The more weighted the hoop is, the greater number of calories you’ll burn.
  • The secret to hula hooping is to rock your hips forward and backward, as opposed to side to side, which is what most people try to do.  Think of it as a pumping motion, not a circular motion.
  • Hooping is a low impact exercise that will gradually increase your endurance and aerobic capacity.
  • Hula hooping can greatly improve your coordination because it requires timing and rhythm.
  • It can also increase the flexibility of your spine because of the wide range of motion required (great for those who are prone to back injuries).
  • Hooping is an excellent brain exercise, particularly if you try rotating your hoop in both directions – clockwise and counter clockwise.  For me, counter clockwise is a piece of cake, but clockwise, not so much.
  • Most importantly, it is a fun way to exercise, and when exercising is fun, you’re more likely to actually do it!

Finally, an enjoyable workout that burns lots of calories, costs next to nothing, with no gym membership required.  ANYBODY can get fit by hula hooping!  I was so impressed with the Boomers in my Mom’s class. They were really good at exerhooping – all except for one old fellow named Jim, who for the life of him, couldn’t keep his hoop going for more than about five turns.  But he just kept at it and we all cheered when he actually got it going ten times.  As my mom always says, “When you’re moving, you’re improving,” and Jim was doing just that!

Pass the Health: Like Us on Facebook!

Posted by Presley Fowler on May 26, 2012
Posted in: Pass the Health. Tagged: , , . Leave a comment

Hey everybody! Presley Fowler here, fresh home from college and my mom and Debby have hired me as the Social Media Director for Coach Stacy’s Healthy U!  It’s ironic because just last week Debby posted tips from my mom about “unplugging” and here I’m going to tell you to “plug in”—to Facebook that is. Not just any old profile though! We want you to log on and “like” our company/non-profit’s page, Fitness Scouts-We Play it Forward.  It’s  easy – just follow these steps!

1. Click on the hyperlink above.

2. If you have an account with Facebook, simply log in to your account and click “like” on the right side of the page.

OR

3. If you do not have an account with Facebook, you can create one and follow the steps above if you want to get connected!

The Fitness Scouts-We Play it Forward page is not only connected with the blog posts from Coach Stacy’s Healthy U, you will also be able to see Coach Stacy’s upcoming fitness events as well as photos from past events and videos full of healthy information and advice. I’ll be updating it as often as new posts and events come up as this new page is a work in progress!  But trust me, you won’t want to miss out!

Once you’ve connected with our Facebook page, you can help us “Pass the Health”  by recommending your Facebook friends to “like” the page as well. The more the merrier, and the healthier!

Stay tuned for more posts from me! I’m excited to be on board as an author with this wonderful health and fitness resource!