Best Bets: Holiday Spirits

Posted by Debby Ridgell on December 14, 2012
Posted in: Diet & Nutrition, Pass the Health. Tagged: , , . Leave a comment

During the holidays alcohol is as prevalent as red sweaters – it flows freely at office parties, open houses, and family gatherings.  And unless you’re battling substance abuse difficulties, there’s no reason you should deny yourself the pleasure of a drink or two – as long as you do so safely and in moderation.  The problem, of course, is the high calorie content of many alcoholic beverages – and the way the body handles those calories.  Alcohol tends to be broken down first, thus disrupting your body’s processing and absorption of healthy nutrients. You can keep the beverage calories in check by opting for wine, lite beer and diet sodas as mixers.  Also, try alternating between plain old water and alcohol, which will keep you hydrated and less prone to hangovers the morning after.

And now, here are a few Best Bets for imbibing in holiday spirits without dooming your diet:

Choose:

A glass of Chardonnay or Merlot

120 calories per 5 ounce serving

Avoid:

Margarita

453 calories per 8 ounce serving

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Choose:

Miller or Amstel Light Beer

93 calories per 12 ounces

Avoid:

Sam Adams or Heineken

160 calories per 12 ounces

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Choose:

Rum and Diet Coke

65 calories per 1 ounce of rum

Avoid:

Piña Colada

644 calories per 6 ounce serving

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Choose:

Vodka and Diet Soda

64 calories per 1 ounce 80 proof vodka

Avoid:

White Russian

320 calories per 1.5 ounces 80 proof vodka, coffee liqueur, and cream

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Choose:

Sugar Free Hot Chocolate with Peppermint Schnapps

185 calories per 1.5 ounces Schnapps

Avoid:

Chocolate Martini

405 calories per 6 ounce serving

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Choose:

Gin and Diet Tonic

115 calories per 7.5 ounce serving

Avoid:

Long Island Iced Tea

780 calories per 12 ounce serving

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One last thing – think safety while drinking at holiday parties:

  • Remember that tens of thousands of people die each year in alcohol related automobile accidents.  Impaired driving actually begins with the first drink – so it’s really never completely safe to drive after drinking.
  • Pace yourself – no more than one drink per hour.  The body simply can’t process alcohol any faster.  Alternate with non-alcoholic beverages or water.
  • Be sure to eat – never drink on an empty stomach because this causes the alcohol to enter the bloodstream much faster.
  • If you’re hosting a gathering, be sure to plan in advance any accommodations you’ll need to make for inebriated guests when the party is over.  Recruit designated drivers ahead of time and never allow intoxicated guests to drive away.  Look up the local cab company’s phone number and be prepared to call for rides home for your revelers.  You might also plan a “cut-off” time for alcoholic beverages well in advance of the party’s ending and have plenty of non-alcoholic beverages available throughout the event.

Coach’s Kitchen: Spiced Pecans

Posted by Debby Ridgell on December 12, 2012
Posted in: Coach's Kitchen, Diet & Nutrition. Tagged: , . Leave a comment


If you’re looking for a pleasing holiday gift to make for your staff, your kids’ teachers, or your boss, look no further.  These spiced pecans are tasty as well as healthy and easy to make.  Prepare several extra jars in advance and they’re the perfect, no-stress solution for last-minute hostess gifts this holiday season.

2 egg whites

1 tsp water

5 cups pecan halves

½ cup sugar

½ tsp ground cinnamon

¼ tsp salt

Pint or quart sized clean Mason jar

Decorative ribbon

Beat egg whites and water until foamy.  Stir pecans into egg white mixture until well coated.  In a separate bowl, combine sugar, cinnamon, and salt and sprinkle over the pecan mixture.  Stir well to coat thoroughly.

Spread pecans in a single layer on a greased baking sheet.  Bake for 1 hour at 225°.   Stir occasionally.   Let pecans cool completely, about 10 minutes, before removing them from the baking sheet.   Spoon pecans into Mason jar and wrap with ribbon.

Eat, Pray, Love (to Study)

Posted by Debby Ridgell on December 10, 2012
Posted in: Motivation. Tagged: , , , . 2 Comments

finals survivalIt’s crunch time

As the semester is winding down, exam stress may be winding you up.  But here are some tips to help you study hard, stress less, and ace those looming finals

A Good Place to Study….

  • Is comfortable (but not so comfortable that you’ll fall asleep)
  • Is quiet and free from distractions, including TV, music
  • Is free from interruptions – if not at home, try the library
  • Has the supplies you need including pens, pencils, highlighters, paper, dictionary, thesaurus, calculator
  • Has enough light and a comfortable temperature
  • Involves a study group, if you study better in social situations
  • Is where you are alone, if you study better solo

Time Management

  • Start studying early and don’t procrastinate.  Cramming isn’t conducive to testing success.
  • Try to make a study schedule and follow it daily.
  • Study in chunks – maybe 45-60 minutes at a time.  Schedule short relaxation breaks in between the chunks.  This will help you retain the information and avoid burnout.

Active Textbook Reading Strategy – SQ3R

  • Survey – Gather the information necessary to focus on what you’re about to read

Read the title

Read the introduction and summary

Skim through the chapter and make note of the boldface headings and subheadings, graphics, charts, maps, and diagrams

Notice the attention-grabbers – terms, names, and ideas in bold print or italics

  • Question – Help your mind engage and concentrate

One section at a time, skim the boldface headings and create questions in your mind about what you’re about to read and learn.

The better your questions, the better your comprehension is likely to be.

  • 3R – Read, recite and review

Read each section with your questions in mind. Highlight important information.

Recite – stop every once in awhile, look up from the book, and put in your own words what you have just read.

Review – After you have finished, review all the main points.

Using the SQ3R will help you retain the very complex and detailed information you are reviewing for tests

 

Memory Aids (Mnemonics)

  • Acronyms – Invented combinations of letters.  Each letter is a cue to an idea you need to remember.  Example: BRASS is an acronym for how to shoot a rifle – Breath, Relax, Aim, Sight, Squeeze.
  • Acrostics – An invented sentence where the first letter of each word is a cue to an idea you need to remember.  Example: EVERY GOOD BOY DESERVES FUN is an acrostic to remember the order of the G-clef notes on sheet music – E, G, B, D, and F.
  • Method of Loci – Select any location that you have spent a lot of time in and have easily memorized.  Imagine yourself walking through the location, selecting clearly defined places – the door, sofa, refrigerator, etc.  Imagine yourself putting objects that you need to remember into each of these places by walking through this location in a direct path.  Example:  If you had to remember George Washington, Thomas Jefferson, and Richard Nixon, you imagine walking up to the door of your location and seeing a dollar bill stuck in the door; when you open the door Jefferson is reclining on the sofa and Nixon is eating out of the frig.
  • Keyword Method (for difficult vocabulary) – First, after considering the difficult term you need to remember, select a key word that sounds like the difficult term.  Next, visualize an image, which involves the key word with the meaning of the difficult term.  Example:  the Spanish word “cabina” means “phone booth.”  For the key word, you might think of “cab in a…”  Then you invent an image of a cab trying to fit in a phone booth – “cabina” = “phone booth.”
  • Chaining (for ordered or unordered lists) – Create a story where each word or idea you have to remember cues the next idea you need to recall.  If you had to remember the words Napoleon, ear, door, and Germany, you could invent a story of Napoleon with his ear to a door listening to people speak in German.

Test Taking – The DETER Strategy

  • Directions

Read the test directions very carefully.

Ask the instructor to explain anything about the test directions you don’t understand.

  • Examine

Examine the entire test to see how much you have to do and what questions you’ll need to answer.

  • Time

Once you have examined the entire test, decide on approximately how much time you’ll want to spend on each section.

Plan to spend the most time on test sections that count for the most points.

  • Easiest

Answer the questions you find the easiest first, then go back and do the more difficult items.

  • Review

If you have time remaining, review your answers and make them as complete and accurate as possible.

 

Sleep, Eat, Move

  • Get plenty of sleep the night before an exam so that you’re fully alert and your brain is firing optimally during the test.  Try reviewing any concepts with which you’re struggling quickly before retiring then once again upon rising the next day.  This will help bring clarity to areas of difficulty.
  • Ditch the junk food while studying.  Opt instead for brain food such as:

Foods high in iron like red meats and beans – they boost cognitive functions

Fresh fruits, which are good for memory and recall of information

Nuts and seeds, which are rich in Omega 3s, which assist memory function

Tea (instead of coffee or Red Bull) because it contains catechins which help you relax

Hot Cocoa – it will enhance your mood because it releases endorphins and sharpen your reaction time and memory

Lots of water

  • Schedule exercise time during Finals Week.  Take walks or go for a few jogs.  Just 20 minutes of cardio per day is a sure fire way to improve your memory.

Healthy Holidays: The Twelve Days of Fitness

Posted by Coach Stacy on December 7, 2012
Posted in: Pass the Health. Tagged: , , , . 2 Comments

fitness giftsIn a memorable scene in the iconic movie The Princess Bride, Count Rugen invites Prince Humperdinck to tag along as he prepares to begin torturing the dashing, young Westley.  The Prince declines the invitation citing his exhausting “to do” list which includes planning his wedding and subsequently murdering his wife.  In sincere deadpan, Count Rugen replies, “Get some rest.  If you haven’t got your health, you haven’t got anything.”

Funny, but true.  Because the best gift you can give someone you care for is the gift of health and fitness.  Whether it’s a pair of dumbbells, a gym membership or a heart-healthy cookbook, such health-promoting gifts will benefit your loved one for years to come.  With Hanukkah and Christmas just around the corner, I’ve been scouring the fitness industry’s websites and blogs to gather together some gift ideas for this year’s holiday season.   Here’s my advice.  Remember to keep your recipients in mind – and buy gifts that are suitable to their interests and skills, not yours.  You can’t force fitness and health – you can only put it out there and hope your recipients grab on.  Try to find something that will peek your loved ones’ interests in order to achieve a good fit – and don’t be offended if your gifts are returned or exchanged.

The overall goal is to “pass the health” and here are twelve fun and practical gift ideas for healthy holidays:

  1. Personalize It!  A workout bag, yoga mat, water bottle, popcorn bowl, or workout towel.  A great place to start for monogramming your loved ones’ workout gear is www.personalizedmail.com.
  2. Cuisinart Easy Pop Popcorn Maker.  A big hit at Coach Stacy’s Healthy U!  Popcorn is a healthy snack and the Cuisinart popper is easy to use and a breeze to clean up.
  3. Nu Wave Elite Oven.   Of course I have a vested interest in promoting this particular product, since my husband, Joe Fowler, hosts its infomercial.  And in fact, the Nu Wave is such an amazing product we rarely use our conventional oven any more.  The Nu Wave uses three types of heat – conduction, convection and infrared – so that food is cooked perfectly every time.  Cooking is also faster, making your loved ones far less prone to junk snacking than they’d otherwise be.  And cleanup is simple.
  4. Williams Sonoma Electric Egg Cooker.  Love my egg protein but hate it when my eggs are not cooked right or are too difficult to peel. This little product takes the guesswork out of the cooking with a simple push of a button.
  5. Withings Blood Pressure Monitor.  A handy little gadget for anyone with high blood pressure.  The monitor retails for $129 and can be used with an iPhone, iPad, or iPod touch.  Simply plug the monitor into an iOS device for an easy and accurate blood pressure reading that can even be emailed instantly to the doctor’s office.
  6. Himalayan Crystal Rock Salt Lamp.  A soothing little stocking stuffer for a mere $15-$20 price range.  The lamp works as an air purifier by emitting negative ions into the air and light therapy to reduce stress and increase energy.
  7. National Park Annual Pass.  $80 will provide access to all National Parks and federal recreation sites for an entire year. A $10 lifetime pass is also available for seniors 62 and older.
  8. Hands-Free Dog Leash Running Belt.  At last, the perfect product for dog lovers who like to walk and run unencumbered with their dogs. For serious dog runners with multiple dogs and good padding, try Larz Pet GearZ-Hands Free Leash ($56-85). You can design your own belt based on number of dogs in your clan. The Buddy System ($20) is great for smaller dogs. Many Pet stores carry this product, but test it out for comfort and control features.
  9. Cranium Hullabaloo Game ($23).  This is a great gift to motivate your kids to be physically active. It’s a high-energy game, full of cool tunes, sounds, and surprises.  This game will keep you bouncing, spinning, twisting and dancing.
  10. The new TRX Rip Trainer ($189.95).  From the makers of the TRX, this is a challenging core workout that engages muscles throughout the body, with rotational moves to take its users to the next level of fitness.
  11. Corebody Reformer by Bowflex  ($279).  This is a portable fitness machine that combines three workouts in a single device – Yoga, Pilates, and Resistance Training.  It also folds into a convenient tube and weights only 17 pounds for on-the-go use.
  12. The Jawbone UP or Fitbit.  These are bracelets that sense your movement. You can also use them to track your food intake and moods for a clear and concise picture of your daily behavior. Both devices hold a charge for a full week and are waterproof, and feature alarms to alert you when you’ve been sitting too long!

Healthy Holidays: Cruising Those Holiday Buffets

Posted by Coach Stacy & Debby Ridgell on December 3, 2012
Posted in: Diet & Nutrition, Physical Activity. Tagged: , , . Leave a comment

Holiday BuffetThey’re delightful.  They’re delicious.  They’re dangerous.

We’re referring of course, to holiday buffets, which are largely responsible for the inevitable weight gain that most of us experience by the end of the holiday season.  In fact, we’ve come to the conclusion that this is why “layering” was invented – so we wouldn’t have to tuck anything in until around the middle of March……

But if, like us, you’re trying to maintain access to your skinny jeans after the first of the year, here are a few tips to keep your waistline in check:

  • If you’re anticipating “stuffing your face” at a weekend party, try stuffing in your workouts during the week.  Every step counts for burning those calories.  You should aim for at least 10,000 steps (or about 5 miles) per day.
  • After a “Big Meal” or similar high calorie event, plan to go for a walk or run – or engage in some other form of cardio. Build a snowman – or, better yet, start a snowball fight!
  • Beware of the office munchies — the cookies, the cake and the candy. If you try one of each, you’ll have taken in an extra 350 calories.
  • Beware of your kids’ holiday programs.  Especially watch out for the punch.  One cup is a whopping 82 calories!  A handful of nuts – 166 calories.  A half of a sugar cookie – 50 calories! Even plain old popcorn is 130 calories per half cup!
  • Don’t go to parties on an empty stomach.  Eat a little before you go so you’re not so tempted with the high calorie party goodies.
  • Liquid calories DO count, and they can add up quickly. One cup of eggnog is 343 calories and 19 grams of fat – 11 grams of saturated fat!
  • Be mindful of your alcohol consumption.  Becoming tipsy stimulates your appetite and weakens your willpower.  Try substituting lower calorie beverages – including water – for booze.  And tune in later this month for some “Best Bets” for holiday drinking.
  • Pace yourself – don’t race through your food.  Remember, you can always go back for more. And keep in mind that anything you eat off your date’s plate counts as calories as well.
  • Survey the spread before digging in.  Strategize your “attack.”
  • If you’re on the “holiday party trail,” attending two or three festivities in one evening, try indulging only in appetizers at the first event, a main course at the second event and desert at the last stop.
  • Don’t socialize with the food.  Mingle with the other guests.
  • Fill up on fruits and veggies first, so you’re not tempted to overindulge in the less healthy choices.  These foods are high in fiber and fill you up faster.
  • If you’re involved in food preparation, look into ways you can substitute healthier ingredients without sacrificing taste.  For example, substitute low-fat milk or cheese for whole milk or cheese.
  • Quality Control is a nice way of saying “I’ll just take a little taste to see if it’s good.”  Remember, broken cookies have the same number of calories as those intact. One single misshapen cookie counts for 156 calories.  And for goodness sakes, don’t lick the spoon!
  • Think about your eating and don’t consume unconsciously.  Ask yourself, “Am I really hungry, or am I bored, anxious, or depressed?”  Eat because you’re hungry.
  • If you’re the host, give the leftovers away so you’re not tempted to indulge later.

So there you have it – a few easy tips to keep “losing weight” off your list of resolutions on New Year’s Day.

Healthy Holidays: Shop ‘til You Drop? Tips for Avoiding Those Pesky Health Hazards at the Mall

Posted by Debby Ridgell on November 28, 2012
Posted in: Diet & Nutrition, Physical Activity. Tagged: , , . 1 Comment

Anyone acquainted with Coach Stacy knows she has four great passions in life:  Fitness, family, friends, and….um…shopping.  That’s right.  The woman never met a mall she didn’t like.  Unfortunately, this is not a passion I share with Coach.  I find shopping tedious and malls downright wearisome – particularly this time of year.  It’s hard to say what’s more annoying – the crowds, the muzak, or the germs.   So I tend to avoid it all – get my Christmas shopping done early and then relax and enjoy the ambience.

But if you, like millions of others, will be trolling the malls, box stores and strip centers in the coming weeks, here is some sound advice for avoiding the most common health hazards, along with some tips for adding a little fitness while holiday shopping this season:

  1. Fight germs head-on.  It’s rather gross to think about – and I don’t want to dash your holiday spirit – but if you want to stay healthy this holiday season, you need to think of the mall as a giant petri dish for germs and bacteria.  Most surfaces are suspect – checkout counters, escalator handrails, door handles, food court tables, restroom fixtures, and even hangers.  And beware of gadgets!  That iPad Mini and Nook you’ll be manhandling are teaming with germs.  So prepare to do battle by arming yourself with a small bottle of hand sanitizer or envelope of disinfecting wipes – and slather on the anti-bacterials early and often.
  2. Step away from the germs.  Unfortunately one of the germiest aspects of mall shopping is the air.  And while you can’t realistically avoid breathing the air, you can dodge the air that you know is problematic.  Coach Stacy taught me this maneuver.  There you are, walking lock step with the rest of the spending herd when suddenly the shopper in front of you begins coughing or sneezing.  The maneuver?  Why, step away, rather than into the germs.  If you can’t step away, hold your breath until you’re safely past the trajectory.  Sounds gross, I know, but it’s effective.  And while you’re at it, do your fellow shoppers a favor – cough or sneeze into the crook of your arm so as to avoid sharing your germs with others.
  3. Hands off – your face, that is.  While out and about, avoid touching your eyes, nose and mouth with your hands to reduce the chances of passing cold and flu germs into your body.
  4. Forego the food court, if at all possible.  It’s hard to determine which is worse for you – the junk food or the germs.  But if you absolutely can’t avoid the food court, walk directly past Cinnabon and Hot Dog on a Stick.  Opt instead for healthier fare:
  • Subway’s 6” Turkey Breast Sandwich (220 calories, 3 g saturated fat)
  • Wendy’s Grilled Chicken Go Wrap (260 calories, 3.5 g saturated fat)
  • McDonalds’ Premium Caesar Salad with Grilled Chicken (220 calories, 3 g saturated fat)

AND:

  • Avoid sugary, high-fat drinks, as they’re empty calories with no nutritional value.
  • Don’t eat food directly off a food court table.

Now, while you’re busy dodging germs and calorie-laden fast foods, try adding some steps and strength moves to your shopping expedition.  The easiest way to “fit” exercise into your outing is by walking.  Instead of circling the parking lot endlessly in search of a primo spot, park on the perimeter and walk the extra distance into the mall – but only if doing so is safe.  Then, if time allows, add a lap or two around the mall.  2,000 steps is roughly one mile – and the average person burns 90-150 calories per mile walked.  While you’re at it, eschew the escalator and elevator and opt for the stairs instead.  They’re great for calorie burn because of the vertical element.

And if your shopping expedition is taking the place of your gym circuit, try these strength moves:

  • Bag Biceps:  Do bicep curls with your shopping bags – 20 reps for lighter bags, 15 for heavier bags.
  • Calf Raises:  Stand with your feet flat, shoulder width, and abs pulled in.  Raise your heels up off the floor so that you’re on your tiptoes for a few seconds, then lower your heels.  For a slightly harder move, raise only one heel at a time.

Now, some of you wouldn’t be caught dead doing these moves in public.  But when I first started working with Coach Stacy, she once made me lunge to the car at the end of a trip to the mall.  Mortified, and thighs burning, I pulled out of our parking space only to spy two other ladies playing a little copy cat and lunging from their space to the mall entrance.

“Well, whadya know,” Coach remarked.  “We’re fit-shopping trendsetters.”

Whether you’re setting trends or just trying to avoid illness, follow some of these tips for a fit and healthy holiday season.

Got Turkey? 4 Healthy Recipes for That Leftover Bird

Posted by Debby Ridgell on November 24, 2012
Posted in: Coach's Kitchen, Diet & Nutrition. Tagged: , . 1 Comment

Have you already grown weary of leftover turkey sandwiches?  Here are four healthy and delicious ways to prepare those 14 pounds of leftover turkey meat.

Turkey Tetrazzini (a favorite from my childhood – from www.eatingwell.com)

2 TBS extra-virgin olive oil, divided

1 lb. turkey breast cutlets, ¼ in. thick

2 ½ cups sliced mushrooms, (about 8 ounces)

3 TBS all-purpose flour

1 cup reduced-sodium chicken broth

¼ cup dry sherry

1 cup low-fat milk

2/3 cup frozen peas, thawed

½ cup chopped jarred roasted red peppers

¼ cup shredded Parmesan cheese

Freshly ground pepper, to taste

  1. Heat 1 TBS oil in a large nonstick skillet over medium-high heat.  Add turkey and cook until lightly golden, 2-3 minutes per side.  Transfer to a plate and cover to keep warm.
  2. Heat the remaining 1 TBS oil in the pan.  Add mushrooms and cook, stirring often, until browned, 4-6 minutes.  Sprinkle with flour; stir to coat.  Stir in broth and sherry; bring to a simmer.  Continue simmering, stirring constantly, until the mixture is slightly reduced, 1 to 2 minutes.  Add milk, peas and peppers; return to a simmer, stirring often.  Cook until thick and slightly reduced, about 2 minutes.  Stir in Parmesan and pepper.  Return the turkey and any accumulated juices to the pan, turn to coat with sauce and cook until heated through, 1 to 2 minutes.

Yields 4 servings.

Per serving: 330 calories, 10 g fat (2 g sat), 54 mg cholesterol, 18 g carbohydrates, 38 g protein, 2 g fiber, 452 mg sodium, 234 g potassium

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Jack Quesadillas with Cranberry Salsa (from www.cookinglight.com)

Salsa

1 cup whole-berry cranberry sauce

¼ cup chopped fresh cilantro

2 TBS chopped green onions

1 TBS fresh lime juice

½ teaspoon ground cumin

1 Anjou pear, cored and finely diced

1 jalapeño pepper seeded and minced

Quesadillas

Cooking spray

¼ cup (2 in. thick) slices green onions

1 cup (4 ounces) shredded Monterey Jack cheese with jalapeño peppers

8 (8-inch) flour tortillas

2 cups chopped cooked turkey

½ cup fat-free sour cream

To prepare salsa, combine first 7 ingredients.  Cover and chill.

To prepare quesadillas, heat a large nonstick skillet over medium-high heat.  Coat pan with cooking spray.  Add ¼ cup sliced onions to pan; sauté 3 minutes or until tender.  Remove onions from pan; reduce heat to medium.  Sprinkle 2 TBS cheese over each of 4 tortillas.  Top each cheese-covered tortilla with one fourth of onions, ½ cup turkey, 2 TBS cheese, and 1 tortilla.

Recoat pan with cooking spray.  Add 1 quesadilla to pan; cook 2 minutes on each side or until lightly browned and cheese melts.  Repeat with remaining quesadillas.  Cut each quesadilla into 6 wedges.  Serve with cranberry salsa and sour cream.

Yields 8 servings

Per serving: 356 calories, 9.7 g fat (4.2 saturated), 19.4 g protein, 47.8 g carbohydrates, 3 g fiber, 42 mg cholesterol, 372 mg sodium

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Leftover Turkey Chili/Stew (from http://cheaphealthyood.blogspot.com)

1 TBS olive oil

1 onion, chopped

2 cloves garlic, minced

1 to 1 ½ lbs. leftover turkey, cut into ½ in chunks

21 ounces diced tomatoes

1 14-ounce can kidney beans, liquid included

1 14-ounce can black beans, liquid included

1 TBS dried oregano

1 TBS dried basil

1 ½ TBS chili powder

2 tsp cumin

Dash of cayenne pepper

1 TBS red wine vinegar

Salt and pepper to taste

Over medium heat, sauté the onion and garlic in the olive oil until soft.  Add the turkey and cook just long enough so it’s warm.  Add the tomatoes, beans, oregano, basil, chili powder, cumin, cayenne pepper, and red wine vinegar.  Stir.  Turn heat to low, cover, and simmer for 45-50 minutes.  Remove cover and let liquid reduce for 15-20 minutes.  If necessary, season to taste.  Serve with grated cheddar (optional).

Yields 6 servings

Per serving: 327 calories, 10.6 g fat

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Turkey Lasagna (from www.health.com)

2 TBS vegetable oil

1 ¼ cups chopped onion

¾ cup chopped green bell pepper

1 (8 ounce) package presliced mushrooms

1 garlic clove, minced

10 ounces chopped turkey breast

1 tsp dried Italian seasoning

1 (26 ounce) bottle tomato-basil pasta sauce (such as Bertoli)

¼ cup (1 ounce) grated fresh Parmesan cheese

½ tsp salt

¼ tsp black pepper

2 large eggs, lightly beaten

1 (16 ounce) carton fat-free cottage cheese

Cooking spray

8 cooked lasagna noodles

1 cup (4 ounces) shredded part-skim mozzarella cheese

Preheat oven to 350°.  Heat oil in a large skillet over medium-high heat; add onion, bell pepper, mushrooms, and garlic.  Sauté 5 minutes or until tender.   Add turkey; cook 10 minutes, stirring frequently.  Stir in seasoning and sauce.  Reduce heat to medium; simmer 10 minutes, stirring occasionally.  Combine Parmesan, salt, black pepper, eggs and cottage cheese.  Spread 1 cup turkey mixture in bottom of a 13 X 9-inch baking dish coated with cooking spray.  Arrange 4 noodles over turkey mixture; top with half of Parmesan mixture and 2 cups turkey mixture.  Repeat layers, ending with turkey mixture.  Sprinkle with mozzarella.  Bake at 350° for 45 minutes.  Let stand 15 minutes.

Yields 9 servings

Per serving: 283 calories, 8.7 g fat (2.8 g saturated), 21.2 g protein, 28.5 g carbohydrates, 6.9 g fiber, 73 mg cholesterol, 838 mg sodium

Don’t Let Thanksgiving Weigh You Down

Posted by Debby Ridgell on November 20, 2012
Posted in: Coach's Kitchen, Diet & Nutrition, Physical Activity. Tagged: , , . Leave a comment

For many people, Thanksgiving is the most extravagant food-fest of the entire year.  Dinner alone typically represents 3,000-4,500 calories – double or three times the calories usually consumed in an entire day.  And for some, Thanksgiving is only the kick-off to a six-week marathon of holiday feasts and parties that results in an average weight gain of approximately one to three pounds before New Year’s Day.  One to three pounds, you ask?  What’s the harm in a few extra pounds?  The harm is derived from the fact many of us NEVER lose those few pounds; they tend to accumulate year after year.

But a little planning can go a long way in helping you avoid that dreaded weight gain during the holiday season.  And here are Ten Tips for kicking the season off with a healthier Thanksgiving:

  1. Indulge – don’t deny; but don’t lose control either.  Balance and moderation is key.  You might consume a few more calories on Thanksgiving Day, but if you consume slightly fewer on other days of the week, it will even itself out.  Thanksgiving should be enjoyed.
  2. Avoid “portion distortion.”  Go ahead and enjoy the food, but mind how much you spoon out.
  3. Pace yourself!  Remember that it takes time for the brain to register that the stomach is full.  So slow down, chew a lot, and take time to catch up with your family and friends between bites.
  4. Go ahead and veg out!  Enjoy some fresh crudités and low-fat dip before the meal, and then fill half your plate with fresh, steamed veggies during the meal.  Veggies are loaded with vitamins and anti-oxidants and they’re low in calories.  And keep in mind that the more colors you eat, the more vitamins you get, so spoon out lots of carrots, green beans, squash, beets, broccoli, and cauliflower.
  5. Don’t fast earlier in the day.  Skipping breakfast and lunch will cause you to overeat high-fat, calorie-laden foods later in the day.
  6. Opt for the white meat of the turkey and avoid the skin.  Turkey breast is an excellent source of lean protein and only contains 45 calories per slice.  The dark meat and skin are higher in both fat and calories.
  7. Hydrate throughout the day and during the meal.  Drinking lots of water will help you feel satiated without the added calories.
  8. Eat smart with healthy substitutions:
  • Try fresh or frozen cranberries instead of canned.
  • Stuffing mixes from the box are generally lower in calories than their homemade counterparts – not to mention the fact that cooking stuffing inside the turkey tends to dry the meat out.
  • Prepare the mashed potatoes and butternut squash with skim milk, low-fat buttermilk or low-sodium chicken stock for a burst of flavor without the added fat and calories.
  • Ditch the marshmallows and cut down on the butter in your sweet potato casserole.  Substitute honey, a little brown sugar and pecans for a side dish with half the calories of traditional sweet potato casserole.
  • For veggie dips, use low-fat Greek yogurt instead of sour cream for less fat and more protein.

9. Dodge the dessert disasters.  If you simply have to have dessert, choose well.  Apple and pumpkin pie tend to be lower in fat and calories than pecan or chocolate cream.  Or opt for a delicious low-fat, low-calorie chocolate or pumpkin parfait for a sweet and satisfying end to your meal.

10. Move!  Take a walk after the big meal – two miles (or an extra 4,000 steps) will help you burn off 200 of the calories you’ll have eaten.  Involve your whole household.  Try organizing a game of touch football or break out the Wii Sports Resort.  Or burn the calories and give back to your community at the same time by participating in your local Turkey Trot.  These short, fun runs can be found nationwide – they’re perfect for revving up your metabolism, and proceeds from the races typically go to various charitable organizations.

So there you have it.  A little proactive planning will help you avoid a lot of extra weight gain this turkey day and throughout the holiday season.  Have a Happy Thanksgiving, everybody!

Dance as Sport: Dancers are Athletes Too!

Posted by Coach Stacy on November 19, 2012
Posted in: Physical Activity. Tagged: , , . 1 Comment


By Susan Angell-Gonzalez

Susan Angell-Gonzalez is the Director of the Texas State University Strutters, the largest synchronized dance team in the U.S.  On Thanksgiving morning, everyone will have an opportunity to see the Strutters in action, as they perform at the 86th annual Macy’s Thanksgiving Day Parade, which will be televised on NBC, live from New York, 9:00 a.m. to noon.  Be sure to tune in early and check the Strutters out as they “strut” their amazing athleticism on national television.  Ms. Angell-Gonzalez is providing a guest post today on the inherent athleticism of dance.

There is controversy that exists as to whether dancers are “athletes.” As a professional who has coached thousands of skilled dancers in a span of 37-years, I believe that all dancers are athletes, but not all athletes are dancers.  The skills performed with their bodies demand strength, agility and balance.  Dancers play like a team, and when they perform as a group, they work as a collective.  Some typical qualities of an athlete include speed, flexibility, strength, endurance, balance, agility, and coordination.  ALL of these same qualities are seen in skilled dancers.  When watching and analyzing the movements along with the physical ability that it takes for a dancer to perform technical skills, there is no question that highly skilled dancers are athletes.  Is dancing considered a sport?  According to Wikipedia, a “Sport is all forms of competitive physical activity which, through casual or organized participation, aim to use, maintain or improve physical fitness and provide entertainment to participants.  Sport is generally recognized as activities which are based in physical athleticism or physical dexterity.”  In argument, dance has the same amount of requirements that any sport does.

Several learning institutions around the United States are beginning to acknowledge dance as a sport and dancers as “elite” athletes and artists.  At Texas State University-San Marcos, the Strutters have been recognized as student athletes and are given many of the same perks that sport athletes receive.  In addition, the Strutters are granted credit in Health and Human Performance each semester.

Components to consider:

Athletes & Artists

Dancers are “elite” athletes as well as artists.  As we all know, dancers have an extraordinary range of flexibility and muscular strength.  They move on a level far beyond athleticism.  Dancers have speed, agility, power, precision, balance, and endurance (all the things that define an athlete).   Additionally, there is grace, beauty, form, emotion, and the power of communication that is expressed through dance movement.  What separates dancers from athletes is artistry (there can also be artistry in athleticism, to a point).  Dance/Drill Teams perform as a group with precision, energy and style.  Basketball players do not think about their arm extension in relation to their shoulder.  Dancers think about placement and take everything to the next level!  To dance is to move on a level far beyond athleticism.  Yes, there is speed, power, balance, and endurance (all the things that define an athlete).  But again, there is grace, beauty, form, emotion, and the power of communication (it is an art form).  A dancer must be able to react quicker with more balance and control (and be able to demonstrate explosive strength).  A dancer must also be able to turn without throwing oneself into it and stop cleanly without losing balance.

Training

Athleticism has to be developed through training.  In addition to sport athletes, dancers follow a rigorous training regimen and must stay in peak condition.  For the most part, dancers have extraordinary flexibility/joint mobility, muscular strength, and physical and mental endurance.  Many high school and college dance teams train and rehearse every day.  They incorporate into their workout cross training with cardio, weight lifting, and Yoga/Pilates to improve their physical fitness and technique.  While aesthetic goals are of the utmost importance, dancers remain subject to the same unyielding physical laws as athletes.   Because most dance/drill team workout regimens tend to concentrate on core conditioning and increasing flexibility, they overlook the need for strength and cardiovascular training exercises that are essential to preventing injury. The Texas State University Strutters spend 11-days together in Training Camp before the start of football season/fall semester.  The team is engaged in a daily core, muscle strengthening and flexibility training program along with cardio-respiratory activities.  During Strutters Training Camp, the team will work out each day from 8:30 am. until 6:00 pm. with 1 ½ hours for lunch.  Their activities also include various dance technique drills, skill development and routine instruction.  Training Camp activities have been tailored to suit the needs of Strutters, with the ultimate goal being improvement in muscular strength, flexibility, joint mobility, agility, balance, and physical/mental endurance (and injury prevention).   Developing core strength is the secret to their success as dancers and performers.

 

 

Coach’s Daily Dose: Strong Bodies Make Strong Minds

Posted by Coach Stacy & Debby Ridgell on November 12, 2012
Posted in: Coach's Daily Dose, Physical Activity. Tagged: , , , . Leave a comment

Plato was aware of this principle thousands of years ago:

“In order for man to succeed in life, God provided him with two means, education and physical activity.  Not separately, one for the soul and the other for the body, but for the two together.  With these two means, man can attain perfection.”

So, for starters, click on this video from Sandoval School District in Illinois.  Coach Stacy’s friends at Sandoval are desperately trying to win $45K worth of physical education equipment, training and programming, in a contest sponsored by the Healthy School Makeover by Spark PE.  A sophomore student created the video – and considering that Sandoval has no film classes, no high-tech video studio, and virtually no editing equipment, this is pretty impressive. Voting goes through November 14th and they’re in dire need your support, so please click on the vote button in the top right hand corner.  Let’s all help them get fit.

Now here’s the rest of the story:

Nearly twenty years ago Phil Lawler, a visionary PE teacher from the Naperville, Illinois school district read a report that U.S. children were becoming obese due to inactivity.  This got Lawler to thinking that the PE teacher’s job was to teach children about the importance of fitness, as opposed to sports, because many kids did not make the athletic teams and as a result, Physical Education classes represented the only physical activity they experienced in any given day or week.  Lawler found another study that showed that less than 3% of adults over the age of 24 stay in shape through team sports.

Subsequently, Lawler convinced the Naperville district that physical activity caused students to be less stressed, more focused and highly motivated to learn.  The Naperville PE department dumped the old PE model where only the few “chosen” kids got to play while the rest sat on the bench. They invested in treadmills, weights and heart rate monitors and with the help of the community created a Physical Education learning lab.  They adopted Zero Hour PE (before regular classes) to meet the demand for more PE opportunities during the day.  Classroom teachers integrated fitness into their lesson plans and students were scored on effort rather than skill.  The PE staff designed an entire curriculum of 18 activities to teach students starting in 5th grade the importance of health over the lifespan.  They graduated armed with a 14-page health assessment to be used in keeping themselves fit into their adulthood.

Sadly, Lawlor passed away in 2010, but spent some time during the last two years of his life mentoring Coach Stacy on the Naperville principles.  He wanted Coach to continue carrying the torch and advocating for the mind-body benefits of PE in our schools.  Naperville equipped students with competences for the real world – communication skills, problem solving, and teamwork. The PE Learning Labs also demonstrated that physical activity “improves learning on three levels: first, it optimizes your mind-set to improve alertness, attention, and motivation; second, it prepares and encourages nerve cells to bind to one another, which is the cellular basis for logging in new information; and third, it spurs the development of new nerve cells from stem cells in the hippocampus.”  Not surprisingly, Naperville’s academic test scores are through the roof!

Sandoval School District has caught on, and some Colorado school districts are beginning to follow Naperville’s example.  Denver Public Schools have embarked on an exciting new initiative promoting the physical and cognitive benefits of physical activity.   Sound Body Sound Mind Fitness Centers have launched in eight DPS High Schools.  The Centers offer low-cost after-school neighborhood worksite fitness facilities for DPS students, faculty, and community members.  The Fitness Centers’ mission is to “increase the fitness of Denver Public Schools’ students, employees and adult community to enhance health for a quality life.”  Indeed, Denver is bucking the recent trend of chopping PE from the curriculum in order to save money.  Instead, they’re fully incorporating a strong physical fitness component into its schools’ daily routines.


You can read up on some of the exciting new research on the brain and physical activity in Spark, by John J. Ratey, MD and Brain Rules by John Medina.  Both these books are motivating leaders in health and education to change the way we have been approaching fitness and the epidemic of obesity in America.  We hope they inspire you, just as they’ve inspired the folks at Sandoval and DPS, to pass the message on to schools, worksites, communities and our legislators.

We’ve said it before, and we’ll keep saying it:  “When you’re moving, you’re improving.” And not just physically – emotionally and cognitively as well.  Strong bodies make strong minds.