Operation Hydration

Posted by Coach Stacy on May 29, 2012
Posted in: Coach's Daily Dose, Get Outdoors. Tagged: , , . 2 Comments

Ahhh……the beauty of the Colorado Rocky Mountains.  So breathtaking – and so dehydrating.  Survival is dependent upon water.  You can survive for weeks without food – but you’ll die within days without water.  Water makes up approximately 65% of our body weight – 20% of our bones, 70% of our brains, 75% of our muscles, and 80% of our blood is made up of water; a loss of more than 10% poses a significant health risk and loss of 20% will result in death.

 The body’s need for water is second only to oxygen.  Water is needed for the following functions:

  • Lubricating our joints, muscles and vital organs
  • Regulating body temperature
  • Aiding in digestion and cell metabolism
  • Providing the body with minerals and essential fluids
  • Aiding in waste elimination of 2 quarts per day – through skin, lungs, intestines and kidneys
  • Cleansing toxins from our bodies

 When you don’t get enough water you risk dehydration – and this is a common ailment in the dry mountain air of Colorado.  The high altitude causes you to breathe more rapidly and lose bodily fluids more quickly.  By the time you feel thirsty, your brain’s already signaled that your fluid levels are low.  Research shows that performance and endurance can drop significantly with even 2% dehydration.  Signs of dehydration include thirst, fatigue, nausea, muscle cramps, light headedness and darker urine. 

 So, what to drink?  Bottled water, tap water, fitness water, sports drinks – what’s the best choice?

 Bottled and Tap Water

These are your least expensive and most accessible hydration options available.  What’s the difference between the two?  Not much.  Most bottled waters originate from the same sources as tap water – lakes, springs and aquifers.  But bottled water is generally filtered and treated to improve the taste, while tap water is more likely subject to “funky” tastes from added chlorine or copper and lead leached from aging pipes.  Tap water is actually better regulated than bottled and most dentists will argue that it’s better for your teeth since it’s also treated with fluoride.  Furthermore, environmentalists are staunchly opposed to the production, sale and use of bottled waters because they contribute to the 1.5 million tons of plastic waste each year and their very production and transport wastes precious fossil fuels.  In fact, the city of San Francisco recently banned city agencies from using public funds to purchase bottled water.  Your best bet?  Install a carbon filter on your kitchen tap and purchase a couple of reusable containers such as thermoses or Nalgene bottles.  Then fill one up and drink away all day long.

 Fitness Water

Research has shown that some people desire a little flavor in their water in order to stay hydrated.  There are numerous flavored waters on the grocery shelves these days.  Look for fitness waters that are low in calories and sugars such as Propel Fitness Water.

 Sports Drinks

Sports drinks are needed for intense physical exertion exceeding 60 minutes.  These drinks carry electrolytes which replace those lost through perspiration.  Look for a sports drink with a carbohydrate level of about 6 percent (14 grams per 8 ounces) such as Gatorade.

 And now for Operation Hydration!  Here are some tips for staying hydrated daily and when you exercise:

  •  Can you gulp?  A gulp is about 1 ounce.  So, 8 gulps is about 8 ounces.
  • Follow this simple formula:  Divide your body weight by 2.  This is how many ounces (gulps) of water you need each day.  For example, 140 lbs ÷ 2 = 71 gulps/ounces of water per day.
  • Keep a bottle of water at your desk — and eat foods high in water content such as lettuce, celery, broccoli, watermelon, apples and green beans.
  • Don’t wait until you’re thirsty to drink.
  • Drink before, during and after you exercise – 17-20 ounces (gulps) before, 7-10 ounces every 15 minutes during, and 20 ounces or gulps after.
  • The colder it is outside, the harder your body works to keep warm.  This means, you need to drink extra water during colder weather.
  • If you’re under the weather or running a fever, you need to drink extra water.
  • Caffeinated and alcoholic beverages actually dehydrate because they make your kidneys work harder.  So add a glass of water for every one of these beverages you consume.
  • Don’t drink from mountain streams – that water contains Giardia, a microorganism that causes debilitating diarrhea.  You can, however, splash yourself with the water to stay cool.

Remember the warning signs for dehydration and take immediate “fluid action” when you experience any of them.

Coach’s Kitchen: Take a Dip this Memorial Day Celebration

Posted by Debby Ridgell on May 27, 2012
Posted in: Coach's Kitchen, Diet & Nutrition. Tagged: , . 1 Comment

   

Dress up some plain old Greek yogurt into three healthy dips (from www.realsimple.com).

Lemon-Horseradish Dip

1 cup plain Greek yogurt

2 Tbs prepared horseradish

1 tsp grated lemon zest

½ tsp kosher salt

¼ tsp black pepper

 In a small bowl, mix together all ingredients.  Serve with beet chips or some other vegetable chips.  Serves 6.

Spinach-Pesto Dip

 1 cup plain Greek yogurt

½ of a 10-oz package frozen chopped spinach, thawed and squeezed dry

¼ cup pesto

¼ tsp kosher salt

¼ tsp black pepper

 In a small bowl, mix together all ingredients.  Serve with cut up raw vegetables such as carrots, broccoli, cucumbers, cauliflower, and celery.  Serves 6.

Sweet Raspberry Dip

 1 cup plain Greek yogurt

½ cup fresh or thawed frozen raspberries

1 Tbs sugar

 In a small bowl, mash the raspberries with the sugar; stir in the yogurt.  Serve with cut up pears.  Serves 6.

Coach Stacy and I prefer to substitute non- or low-fat Greek yogurt.  Read your labels – choose the option with the lowest sugar and the highest protein content.

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!

Diet 411: The Atkins Diet

Posted by Debby Ridgell on May 24, 2012
Posted in: Diet & Nutrition, Diet 411. Tagged: , , . 1 Comment

The famous Atkins low-carb weight loss solution first appeared on the diet scene back in the 1970s with the publication of Dr. Atkins Diet Revolution.  The primary appeal of the plan is that dieters do not rely on counting calories, but rather limiting carbohydrates and increasing protein intake.  Also alluring is the fact that weight tends to melt off rather fast, especially early on.  The Atkins Diet eventually led to the low-carb craze which has included a variety of low-carb spinoff diets, recipes, cookbooks and menu choices in restaurants.

The first two weeks of the diet are the Induction Phase:

  • No more than 20g of carbohydrates per day
  • Unlimited meats
  • No milk, fruit, or grains – and numerous starchy vegetables such as potatoes, corn, and carrots are off limits

As participants progress with the diet, some of the carb restrictions are relaxed, but only slightly.  40-90g of carbs are allowed when dieters reach the Maintenance Phase, which is far less than that recommended by dieticians and medical authorities.

While countless dieters have enjoyed success following the Atkins Diet, concerns abound: 

  • Some medical and nutrition experts feel that severely restricting certain food groups is unhealthy because it robs the body of essential nutrients.  They also argue that such restrictions tend to lead to cravings, which ultimately makes the plan too hard to follow.  Even weight that’s lost initially tends to be gained back quickly.
  • High protein diets lead to acidic urine, which leaches calcium from the body.  This increases the risk for osteoporosis and kidney stones. 
  • The severe limitation on carbohydrates can force the body into ketosis (burning fat for energy), the prolonged state of which can cause stress on the kidneys.

Other cons of the Atkins Diet include the reported side effects of constipation, bad breath, and dehydration as well as the potential risks of elevated cholesterol levels and heart disease.

So why, then, has the Atkins Diet enjoyed such a high level of popularity?  People who have had success with the plan report the following pros:

  •  Atkins is easy to follow – no calorie counting, only carb counting.
  • “Naughty” foods such as red meat and butter are allowed and encouraged.
  • The plan is very much a part of the dieting mainstream so it’s easy to find information and recipes to support it.
  • The rapid results are appealing.  People tend to lose a lot of weight, particularly during the induction phase, and are perhaps more inclined to stick with the Atkins plan longer than they would other diets.
  • “Bad” or refined carbs are eliminated, which of course, is healthy.

Ultimately, the important thing to remember is that in order for weight loss to occur, calories eaten must be less than calories burned.  Therefore, an important component of any diet plan, including Atkins, must be physical activity.

 Look for these Atkins Diet resources at your local library or bookstore:

   Atkins for Life: The Complete Controlled Carb Program for Permanent Weight Loss and Good Health by Robert C. Atkins

  Atkins for Life Low Carb Cookbook: More Than 250 Recipes for Every Occasion by Veronica C. Atkins

   The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great by Stephen D. Phinney

   Atkins, the Complete Cookbook:  Lose Weight with Hundreds of Low Carb Dishes, Sara Newberry, ed.

Get Outdoors: Hikes With Tikes

Posted by Coach Stacy on May 23, 2012
Posted in: Get Outdoors, Physical Activity. Tagged: , , . Leave a comment

Here in Colorado we live in a vacationland – with mountains and trails and nature surrounding us everywhere.  Following are some tips for “field tripping” with your family, right here in your own backyard.

Hiking is an inexpensive and easy form of physical activity – but you need to be prepared, even if you’re planning a quick trip.  Here are a few items you’ll want to bring with you:

  • Water – and if you hike with your dogs, you’ll need water for them as well.
  • First aid kit and cell phone.
  • Snacks – trail mix works well.  Avoid snacks that might melt in your pocket or pack.  You can pack a full lunch if you want to enjoy a picnic.
  • Sun screen and bug spray.
  • Sunglasses and hat.
  • Suitable hiking clothing and shoes with good treads. 
  • An extra layer – jacket or sweat shirt – in case the weather turns for the worse.
  • Camera and binoculars – not essential, but they might enhance your trip.
  • Ice packs and snack packs in the car for when you’ve finished your hike — include treats and water for the dogs.

 Here are some tips for hiking with your tikes and other critters:

  • Never hike alone – and make sure someone knows what trail you are going to hike.
  • Use the restroom before you embark – and be prepared to clean up after your dogs on the trail.
  • Proceed at a pace your little ones can handle.
  • Stay on the trail to avoid snakes and to decrease stress such as erosion on the environment.
  • Watch out for loose rocks and low-hanging branches.
  • Stop for rest breaks – every 15-20 minutes – and have everyone hydrate (including your dogs).  Be sure to pick up your own trash. 
  • Pause to enjoy the scenery and wildlife.
  • Watch your time – little ones (and critters) overheat faster than you.  Gradually increase the lengths of your hikes to allow your little ones and critters to increase their stamina.

Here are a few local trails along the Front Range to whet your hiking appetite:

  • High Line Canal Trail in Denver.  From Hampden Avenue, go south on Colorado Boulevard about 3/4ths of a mile to a small parking area that is the trailhead.  The trail is even and shaded.
  • Apex Park Trail in Golden.  The trailhead is at the lower Heritage Square parking lot.  This trail is a mixed bag – some shady, some sunny – and mostly uphill.  About 1 mile up you can choose to hike in the beautiful Enchanted Forest.  Beware, though, the Trail is popular with mountain bikers.
  • Lair O’ the Bear in Morrison.  The trailhead is approximately 4 miles west of Morrison, along Highway 74.  This is a beautiful, shady trail with lush scenery.
  • Lookout Mountain Nature Center and Preserve.  From I-70 westbound, take exit 256 and turn right then follow the brown signs.  Enjoy the Nature Center exhibits then hike some short, gently rolling trails.  Afterwards, you can picnic under the ponderosas.
  • Mesa Trailhead, South.  The trailhead is 1.7 miles west of Highway 93 off Eldorado Springs Drive (Hwy 170).  This trail is mostly exposed, so expect to catch lots of rays.  There’s a lot of uphill to this route, but the scenery is spectacular.  The Homestead Trail option is challenging, and not for beginners.

A Consequence of Connectivity

Posted by Debby Ridgell on May 19, 2012
Posted in: Get Outdoors, Physical Activity, Recess. Tagged: , , , , . Leave a comment

Lately I’ve been concerned about connectivity – the world’s in general, and mine in particular.  I read an alarming statistic the other day.  Seems the average American spends nearly six months of any year plugged into one device or another:

  • 65 full days watching TV or streaming video
  • 48 full days listening to the radio or iPod
  • 24 days online, searching the Internet, reading email or engaged in social networking
  • 42 days talking, reading, texting or using one app or another on mobile phones or tablets

As a nation, we are collectively addicted to our own gadgetry – and I’m right at the top of the substance abusers’ list, plugged in 24/7.  I turn on my laptop first thing every morning, checking feeds, responding to emails and messing around on social networking sites.  I’m on a computer constantly at work, even during lunch, firing off more emails while scarfing down my salad.   And I wonder why I have trouble sleeping some nights as my smart phone glows, charging two feet away on my nightstand.   Clearly, I have a problem; I’m a prisoner of my own bundle and save plan.

A sign of our times?  Yep, the world is changing.  I work in a small town public library.  In the old days, patrons used to meander leisurely around the stacks squinting up at the shelves, searching for good reads and the newest DVDs.  Nowadays, we see them darting frantically about the building scrutinizing the floor and walls, in search of precious outlets in which to plug their phones and laptops.

There are numerous studies in progress attempting to determine the potential negative impact of a nation that has gone electronically bonkers.  Time will tell.  But we already know the impact that excessive television viewing has had on our youngsters.  Childhood Obesity has been on the rise for decades. In the 1960s and 1970s, 5% of our nation’s children were considered obese. Today we have topped out at 16%.  Now add the kids who are considered overweight, and that is 32% more of our youngsters. But it’s not just fast food that’s causing health issues.  Kids are not moving enough. 

The playgrounds of yesteryear saw us swinging on swings, sliding down slides and monkeying around on monkey bars.  Today, the average child aged eight to eighteen spends over 6 hours per day on some type of electronic media, be it phone, computer, television, iPod, tablet or video game.  Over the span of a year, that’s more than time spent at school or doing homework.  Studies have shown that a child’s risk of being overweight increases 6% every hour per day that TV is watched. Put that TV in the child’s bedroom, and the risk increases to 31% every hour that it’s viewed.  Add cell phones, video games, and computers to the mix and obesity is more or less guaranteed.

But it’s not just kids – given the fact that six months of any given year the average adult is plugged in, is it any wonder that over 60% of the U.S. population is overweight?  Studies have also shown that our vast gadgetry is inhibiting our creativity and problem solving skills. Plus, it’s thrown our work-life balances out of whack and caused sleep problems, decreased productivity, and a rise in nervousness and anxiety.

This is serious business – and one of the contributing factors leading to my decision to unplug.  Not completely, mind you — my work and other responsibilities preclude me from going totally computer and phone free.  My resolution?  Gadget-free Fridays, which kicked off yesterday; a single day of the week – my day off work – with no smart phone or computer, no iPod, Wii, or TV.  Piece of cake, right? 

Wrong.

My difficulties began with trying to figure out what to wear, not so simple a task during springtime in the Rockies.  One day it’s 75 degrees and the next day it’s snowing.  And so, what to wear – without the benefit of the weather report on the morning news or the freedom of logging on to Weather Underground?  Sadly, it was quite some time before I figured out that simply stepping outdoors would help me make my wardrobe decision for the day.

As the hours ticked by throughout the day my resolve weakened.  I threw myself into housework and laundry, but oh, how I wanted to check my emails.  Late in the afternoon I stopped by the grocery store to pick up some dinner.  As I waited in line, the young man ahead of me pulled out his iPhone and began texting.  I found myself drawing closer and closer to him as he clicked rapidly away.  It wasn’t until he turned angrily around with a stern “EXCUSE ME……” that I realized I was hovering right over his shoulder reading his texts. 

Reading a complete stranger’s texts!  Good heavens, how did I get this way?

I called Coach Stacy for advice and she immediately prescribed her “Media Diet,” which she claimed would be simple to follow as well as provide lasting results:

  • First, unplug, get up and move, which I’ve discovered is easier said than done.  The Surgeon General recommends we move to the tune of 10,000 steps a day, so just get out and go for a walk – every step you take counts.
  • Unplug your kids, too.  The American Academy of Pediatrics recommends no electronic media for children under two years of age.  Oddly enough, over 70% of day care centers feature a variety of electronic equipment, including televisions and computers.
  • Unplug electronics in the bedroom.  Yes, that includes your television, phone and laptop.  Studies have shown that individuals have less difficulty falling asleep and enjoy better sleep quality when they avoid television and computer use before bedtime.
  • Schedule unplugged days for you and your family.  Instead of watching TV and playing video games, plug into nature and enjoy the fun activities your region has to offer with pursuits such as hiking, fishing, biking and other outdoor sports.
  • Hang out with family and friends and try some old fashioned game nights.  Play croquet and badminton in the back yard.  Try hopscotch, jumping rope and hula hooping.  Roller skate or roller blade at your local park.
  • Plug into yourself with some daily meditation or prayer and thought clearing moments.
  • Set limits to media time.  Substitute active and creative pursuits.  You might also discover a world you forgot, watching clouds in the sky, and listening to birds chirping and the sounds of nature rather than the incessant click of your computer’s keyboard.

My next Gadget-free Friday is a week away and, strangely enough, I’m rather looking forward to it.  Yesterday, while trying to decide on my wardrobe for the day, I brought my cup of coffee out on to the front porch and enjoyed a few minutes of peace and quiet just before the sun rose up over Table Mountain.  And that’s when an amazing thing happened.  A striking group of deer bounded out of nowhere into my yard.  The instant they saw me, they froze – all except for a fawn, which took several more steps forward, stopping less than three feet away and meeting my astonished gaze with two enormous and inquisitive brown eyes.  Then just as quickly they all lept away.

Had I been engaged in my usual morning routine, I’d have missed that magnificent moment – a consequence of connectivity.  Next Friday I’ll be on my porch again with my cup of coffee, trying to figure out what to wear.  And maybe – hopefully – the deer will return.  I can’t wait.

Ask Coach Stacy: Better to Exercise Outdoors or Indoors?

Posted by Debby Ridgell on May 17, 2012
Posted in: Ask Coach Stacy, Get Outdoors, Physical Activity. Tagged: , , . Leave a comment

Q: Coach, is it better to exercise indoors or outdoors?   – Jenna, Denver

A:  That’s a really good question.  Generally speaking, I’m in favor of any physical activity that you’ll actually do, whether indoors or out.  But in fact, studies have shown that outdoor exercise has advantages to that performed inside.  For one thing, outdoor exercise tends to be more physically challenging to the body due to the varying terrain.  Your heart beats faster and therefore you burn more calories.  It’s more visually stimulating, too, so you don’t get bored as quickly on your run or ride.  Indoors, you might be inclined to just hop off your treadmill or elliptical when you get bored.   Plus, you don’t have to wait your turn for a machine – the outdoors is like a great big playground, with plenty of room for everyone. 

Aside from the physical benefits of outdoor exercise, many of my clients report that they simply enjoy outdoor exercise more than indoor workouts.  The fresh air and vitamin D both act as stress relievers and mood boosters which puts them in a more positive frame of mind. 

So take advantage of the upcoming warm weather months and Get Outdoors!  In fact, in the coming weeks, we’ll be posting lots ideas for getting fit in the great outdoors.  So stay tuned!

Pass the Health: The Art and Science of Motherhood

Posted by Coach Stacy on May 12, 2012
Posted in: Pass the Health. Tagged: , . 2 Comments

I’ve been thinking a lot about motherhood in the past few weeks.  My daughter Presley will be home from her first year of college soon.  I’m happy, thankful, relieved – and so eager to have her home again, even for a couple of short months.  I find myself thinking a lot about my friend’s sister, who recently lost her own daughter, just a few years older than Presley, to a long and painful illness.  I hope that she’ll be okay, this first Mother’s Day without her daughter; and I think about how lucky I am – and pray that Presley will live a long and healthy life.

But I also think about how tricky this whole motherhood thing is.  I was essentially whooped the day Presley was born.  She had me at that first look, that long initial gaze, our eyes locked, Presley’s so innocent and yet so intense – and I knew at that very moment that life was good. 

And then Presley started to cry, a piercing scream, at a decibel level I could not imagine possible.  She was so tiny and I was so terrified to hold or bathe her for fear I’d somehow drop her.  I recall the day I was left alone with my daughter for the very first time and I put her diaper on wrong – both inside out and backwards.  Somehow or other, though, I managed to figure it all out and together we braved our way through the colic, the terrible twos and even the teen years.

Presley’s photos and artwork adorn the walls and shelves of our house.  She calls them clutter – but for my husband Joe and me they’re precious treasures.  I ponder the many Mother’s Day gifts she’s given me through the years and for some reason one in particular stands out.  Presley couldn’t have been more than five years old and had chosen for me a bright red lipstick.  So excited she was with her present, that she decided to open it up and try it out to make sure it worked, only to lose the lipstick cap in the process.  But that didn’t seem to faze Presley.  She wrapped the tube up, all lumpy and lopsided and capless, as only a five year old could wrap a package, and presented it to me, her face beaming with joy. 

A heartfelt gift, perfectly imperfect; a metaphor for motherhood. 

After nineteen years, I’ve come to the conclusion that being a mom is both an art and a science, at once awe-inspiringly beautiful and frustratingly experimental.  At times I think it’s miraculous that we’ve both survived.

And so, I want to offer best wishes to all Moms this Mother’s Day weekend.  Kudos to you for your strength, your patience, your wisdom, and your sense of adventure.  Like me, you were never given a road map for this journey — thanks for hanging on through the ride.

Coach’s Kitchen: Apricot-Basil Chicken Salad

Posted by Coach Stacy on May 10, 2012
Posted in: Coach's Kitchen, Diet & Nutrition. Tagged: , . 1 Comment

 

From www.marthastewart.com

Looking for something easy AND delicious to serve up for your Mother’s Day celebration?  This recipe can be dressed up as a dinner appetizer or dressed down as a luncheon finger food.

1/3 c lite mayonnaise

½ c low-fat Greek yogurt

1 garlic clove, minced

½ tsp paprika

5 Tbs champagne or white wine vinegar

3 c shredded cooked chicken

¼ blanched, slivered almonds, toasted

½ c medium onion, minced

½ c celery, diced plus leaves

1/3 c dried apricots, diced small

1/3 c packed fresh basil, torn

Bread, crackers or iceberg lettuce

Coarse salt and ground pepper

 In a bowl whisk together mayonnaise, yogurt, garlic, paprika and vinegar.  Stir in chicken, almonds, onion, celery, apricot and basil.  Season with salt and pepper.  Serve on bread or crackers or wrapped in iceberg lettuce.

HealthyLib: Target Fitness – Killer Arms

Posted by Debby Ridgell on May 9, 2012
Posted in: Health & Fitness Library, Physical Activity. Tagged: , , , , . Leave a comment

If you’re ready to ratchet up your arm toning workouts, check out these books and DVDs, available at your local library or bookstore:

  Everything Body Shaping Book: Sculpt Your Body to Perfection – Tone Your Thighs, Abs, Hips, Arms, Legs, and More! By Kate McBride

  Six Weeks to Sleeveless and Sexy: The 5-Step Plan to Sleek, Strong and Sculpted Arms by J.J. Virgin

   Sexy Arms

  Shape: Best Ever Hollywood Workout

  10 Minute Solution: Target Toning for Beginners

  15 Minute Workouts for Dummies

  Joel Harper’s Slim and Fit