Pass the Health: Start Pedaling!

Posted by Coach Stacy & Debby Ridgell on September 3, 2014
Posted in: Pass the Health, Physical Activity, Uncategorized. Tagged: , , , , , , . 1 Comment
Coach Stacy and cycling enthusiast David Waugh emceeing the Final Stage of last month's USA Pro Challenge in Golden, Colorado

Coach Stacy and cycling enthusiast David Waugh emceeing the Final Stage of last month’s USA Pro Challenge in Golden, Colorado

Many years ago I happened to mention to Coach Stacy that I hadn’t ridden a bicycle in decades. Several days later she showed up at my condo with a brand new bike. Well, not entirely brand new. Both of its tires were flat and the seat needed to be replaced. The brakes were suspect and the chain was rusty and nearly useless.

But it was new to me. Coach had spied it at a garage sale near her home. At the end of the day her neighbors told her she could have the bike for free if she’d just take the thing off their hands. A couple of hundred dollars later the bike was good to go. And so we did.

I vividly remember that sweet taste of liberty when I climbed back into the saddle and began cruising after a 30-year hiatus. Utter elation. Two bikes and plenty of pedaling later, I still look forward to riding. The bonus is that cycling – whether for competition or pleasure – is one of the healthiest forms of exercise a body can pursue, and more and more folks are cycling their way to good health. Here are 10 good reasons why you, too, should start pedaling:

  • Biking is a low-impact activity – therefore it’s gentler on the joints than, say, running or walking.
  • Easy to learn, biking is an excellent form of physical activity that can be enjoyed by novices and elite randonneurs alike.
  • Bike riding is a full-body workout that helps you build strength as well as improve muscle tone.
  • Because it raises the metabolic rate, biking also helps you burn calories and lose weight.
  • Riding a bike is an excellent way to improve balance and coordination.
  • Bicycling is a natural immunity booster and therefore assists in warding off everything from the common cold to cancer.
  • Your heart and lungs will thank you – biking is a terrific all-around cardiovascular exercise.
  • As with any form of physical activity, bike riding improves cognitive functions and memory.
  • You can toss the anti-depressants since bicycling has also been linked to reduced anxiety, depression and stress.
  • Studies have shown that people sleep better if bicycling is incorporated into each day.
  • Bike riding is efficient and green. You can knock off your cardio while commuting to work – without contributing to car emission problems.

Summer’s winding down and there are plenty of glorious fall days on the horizon. Why not hop on a bike and go for a spin? Your body will surely thank you!

Kids' Adaptive Dash - USA Pro Challenge in partnership with the Two Angels Foundation

Kids’ Adaptive Dash – USA Pro Challenge in partnership with the Two Angels Foundation

Ask Coach Stacy: Essential Yoga Gear

Posted by Coach Stacy on July 15, 2014
Posted in: Ask Coach Stacy. Tagged: , , . 1 Comment

yoga gearQ: Your recent post on yoga interested me because I, too, have been under a lot of stress lately and think I’d like to try yoga for its calming benefits. Unfortunately, one of my stresses has to do with my finances and it seems as though yoga is fairly expensive, not only for the classes, but the equipment too. What would you say are “must haves” in terms of gear for someone just starting out in yoga? ~ Giselle – Parker, CO

A: Actually, Giselle, you’re in luck, because “essential” yoga gear is relatively minimal. And it makes sense – since yoga, after all, has been around for thousands of years, long before Lululemon was around. Yoga is an exercise for mind, body and spirit, so that’s really all you need. But if you can swing it financially, there are just a few items that will make learning yoga a little easier:

yoga mat

  • Yoga Mat – one that’s around ¼ inch thick so that you have some cushioning on hard surfaces. Your mat will serve to define your space for poses as well as provide traction so that you don’t slip. Some studios provide mats, but for $20-$30 you can buy your own and not have to share perspiration with the yogi who was in class before you.

yoga blocks

  • Yoga Blocks – a helpful prop that will assist with correct alignment and for poses for which you can’t, as a beginner, reach the floor with your hands.

yoga strap

  • Yoga Straps – which are especially helpful for beginners who aren’t yet terribly flexible. The straps assist with an assortment of poses for which your arms and legs aren’t long or limber enough.

Yoga class 2

  • Comfortable, Breathable Clothing – nothing fancy, but the kind that allows for a full range of motion, without revealing “too much.” You’ll want to avoid super “slick” pants that are made of Lycra or similar fabrics, as these might cause you to slip.

The last thing in the world you’ll want to do is cause yourself more stress over expensive yoga gear. Most discount stores like Target and Walmart will have reasonably priced equipment and clothing that will fit your needs. Namaste, Giselle, and good luck!

 

Fifty Shades of Yoga

Posted by Coach Stacy & Debby Ridgell on July 8, 2014
Posted in: Physical Activity. Tagged: , , , , . 2 Comments


Yoga class 4“Surely, if God had meant us to do yoga, he would have put our heads behind our knees.”

~ Rod Stewart

 

So, this is how Coach Stacy and I began our ill-fated yoga journey.

Coach Stacy’s motivation was prescribed by her physician. Following several months of intense work stress, which turned into a nasty case of shingles, Coach’s doctor said, “You’ve simply got to find a way to decompress. You can either try yoga or I can put you on an industrial strength antidepressant. Your choice.”

Ever the proponent of physical activity, Coach chose yoga.

My road to nirvana was somewhat less stringent. Shortly after arriving home from work one evening, Coach called and said, “Put your shorts on. We’re going to yoga.” I chose the path of least resistance and put my shorts on.

An hour later, sweating profusely in a second story studio in which the thermostat was set at 105 degrees, I wondered what sort of evil I’d performed in my life that would cast me into this hideous hell. Apparently, Bikram Yoga was meant for neither the feint of heart nor the yoga newbie. Afterwards, Coach Stacy was uncharacteristically quiet, other than the barely audible grumble, “If I’d wanted to relax in 105 degree heat, I’d have moved back to Texas.”

“Maybe we should do a little research – you know, see what other kinds of yoga are out there. Like maybe yoga that’s, um, a little more relaxing.”

Always the librarian am I – calm, cool and painstakingly rational. However, the truth of the matter was that I was trying to buy time. After my near death by sauna, an innate survival instinct had kicked in and I was hoping to live to see my 55th birthday.

Yoga, it turns out, has been around for thousands of years, a development of ancient India. Long considered somewhat esoteric here in the U.S., yoga has enjoyed a recent surge in popularity, from 4.3 devotees in 2001 to an astounding 16.5 million in 2013. And for good reason. According to the Yoga Health Foundation, the art has been known to cure everything from migraines to irritable bowel syndrome. Yoga has also been known to cause decreases in:

  • Stress, anxiety and depression
  • Blood sugar, blood pressure, cholesterol and heart rate
  • Hot flashes and other symptoms associated with menopause
  • Food cravings leading to obesity


Many turn to yoga to improve flexibility and ease joint and muscle pain stemming from a variety of ailments such as fibromyalgia and arthritis.

Yoga class 3“I started yoga 35 years ago when I was having serious back discomfort due to scoliosis. Twice a week yoga classes with slow, sustained movements and stretching now keep me limber and pain free. I also enjoy the relaxation at the end of the class period,” says Sara James, a Denver area tax consultant.

Then again, others practice yoga to enhance athletic performance. Joe Rippin, a corporate attorney, decided to try yoga to complement his passion for half marathons. After having plateaued in his running times, he turned to yoga to up his game. “I’ve noticed much greater flexibility in my running stride as well as increased control and focus on my breathing when I’m running.” Joe has since set two personal records and is looking forward to the Chicago Rock ‘n’ Roll later this month.

These health perks were hard to overlook, so Coach Stacy and I decided to give yoga another go. Someone suggested we try Hatha yoga, which we were told, was good for beginners, not to mention the fact that classes were conveniently held at our local gym.

Our session started out innocuously enough with a few gentle and straightforward asanas (poses) – Tree, Warrior, Downward Dog. We even had props like blocks and slanted foam cushions to help us maintain alignment. It was all well and good and I decided that I rather liked yoga. Until the chanting commenced. Which led to uncontrollable fits of giggling. And then our unceremonious expulsion from Hatha yoga class, that night and forevermore.

Next up was Restorative yoga, which presented itself as a practice involving a lot less work and a lot more relaxation. After a particularly busy and hectic week, this Friday evening class seemed, at first blush, the perfect panacea to the previous five days’ stress. The Restorative classes were held in a quiet office studio with pale blue walls, subdued lighting, lavender eye pillows and soft blankies – sheer bliss. Until the lady on the mat next to Coach Stacy started snoring. Softly at first. Then with such increasing intensity and reverberating vigor, Coach ultimately threw in the blankie.

“I’m outa here,” she hissed. And just like that, our Restorative yoga experiment was over.

 

Weeks later, we haven’t entirely given up on our quest for Good Karma. After all, in my initial research I discovered fifty different flavors of yoga. We still have 47 more flavors to try:

  • Iyengar
  • Ashtanga
  • Power
  • Kundalini
  • Viniyoga
  • Ananda
  • Anusara
  • Integral
  • Kripalu
  • Sivananda
  • Vinyasa
  • Jivamukti
  • CorePower
  • Prenatal
  • Yin
  • Kali Ray TriYoga
  • White Lotus
  • Svaroopa
  • Phoenix Rising
  • Integrative
  • ISHTA
  • Tibetan
  • Doga (Dog Yoga)
  • Agni
  • Bando
  • Bhakti
  • Kriya
  • Karma
  • Laughter
  • Shinsin Tōitsu Dō
  • Siddha
  • Surat Shabd
  • TriBalance Hot Yoga
  • Moksha Modo
  • Cardiac
  • Dahn
  • Dream
  • Forrest
  • Mysore
  • Naam
  • Naked
  • PiYo
  • Pranava
  • Raja
  • Rocket
  • Yoga for Athletes
  • Sahaja

 

This could take a while…

Get Outdoors!

Posted by Coach Stacy & Debby Ridgell on June 9, 2014
Posted in: Uncategorized. Leave a comment

get outdoors1

And Get Happy!

Join us at Denver’s City Park

Saturday, June 14, 2014

9:00 a.m. – 4:00 p.m.

A Daily Dose of Vitamin N

Posted by Coach Stacy & Debby Ridgell on June 4, 2014
Posted in: Coach's Daily Dose, Get Outdoors. Tagged: , , , . 1 Comment

biking the trailIf we told you that a free and unrestricted vitamin was on the market that boosts creativity and cognitive functions, reduces stress and symptoms of depression, and increases energy and weight loss, would you take it? What is this miracle supplement? It’s vitamin N – as in Nature – and a surprising number of Americans fail to take advantage of its healing powers. Coined by writer and researcher Richard Louv in his book The Nature Principle, vitamin N is “fundamental to human health, well-being, spirit and survival.” Yet the average American spends 25% less time outdoors now than in 1987; that’s 90% of a lifetime spent cooped up indoors. A growing body of evidence supports the healing powers of the “nature prescription.” Spending time outdoors simply does a body good. Here’s how:

  • Exercising outdoors seems to lead to better overall fitness levels. It may be because the sensual perks of nature (fresh air, warm sun, cool breezes, vibrant colors) lure exercisers into longer fitness sessions than those that occur indoors. Uneven and more challenging terrains may also lead to higher levels of exertion for those undertaking their cardio exercise outside. One recent study found that people who walked outside tended to move at a faster pace.
  • Time outdoors also raises the level of vitamin D in one’s body. Vitamin D, the sunshine vitamin, provides protection against bone problems, osteoporosis, cardiovascular diseases, cancer and diabetes.
  • Spending even short amounts of time daily in natural environments leads to improved cognitive functioning, concentration and memory. It also reduces symptoms of hyperactivity.
  • Nature also seems to create heightened mental and physical energy as well as creativity, which lead to increased productivity and higher standardized test scores.
  • Research has shown that being outdoors tends to increase serotonin levels, thus promoting positive mental outlooks and higher self-esteem, which in turn, decrease symptoms of depression.
  • Exposure to outdoor elements – the grass and trees, flowers, bodies of water and the blue sky – promotes healing. A study conducted at the University of Pittsburgh found that hospital patients heal more quickly and report less pain than those without visual reminders of the natural world.
  • People who report spending a good portion of their days outside tend to sleep better. This is probably due to the fact that natural light helps regulate the body’s internal rhythm and hormone balances.

When you get right down to it, there isn’t a single other prescription on the market that promotes overall health and well being better than vitamin N. As the state of Iowa’s Healthiest State Initiative advertises:

Breath in that fresh air. Get a little dirty. Explore the world around you. Experience Nature.

get outdoors1

Start with your local National Get Outdoors Day on June 14, 2014. There are 157 events scheduled nation-wide that day – Denver’s 7th annual event, emceed by our very own Coach Stacy, will take place at City Park downtown from 9:00-4:00 and feature the inaugural running of the GO Play 5K.  We hope to see you there!

“What would our lives be like if our days and nights were as immersed in nature as they are in technology? How can each of us help create that life-enhancing world, not only in a hypothetical future, but right now, for our families and ourselves?”

– Richard Louv, The Nature Principle

Nature Principle

Put a Little Spring in Your Step: Choosing the Right Shoes for Healthy Feet and Joints

Posted by Debby Ridgell on April 29, 2014
Posted in: Coach's Daily Dose. Tagged: , , , , , . 3 Comments

sneakersDespite the lingering chill here in the Rocky Mountains, we’re collectively hoping that spring will emerge soon. With that in mind, Coach Stacy has been busy with a dizzying array of home improvements – painting, plumbing, electrical work, and carpeting – a spring-cleaning project on steroids.

I was summoned to the Coach Stacy Cabana a couple of weeks ago to check out the new carpet – which was quite lovely – when I happened to notice the master bathtub filled to the rim with athletic shoes.

“So…um…what’s with the shoes?” I inquired.

“Temporary storage,” Coach said. “I had to get them out of the closet so the installers could lay the carpet in there.”

“You mean all of those tennies were in your closet? Why, there must be dozens…”

Coach turned to face me and responded with unqualified conviction, “You can never have too many pairs of sneakers.”

I knew better than to argue. But my curiosity was peaked, so I started counting. 1, 2, 3, 4….

As I counted, Coach Stacy regaled me with the myriad reasons why one might be compelled to own multiple pairs of athletic shoes.

First of all, there’s the crazy complexity of the human foot: 26 bones, 33 joints, 107 ligaments, and 19 muscles. Such intricate anatomy requires just the right shoe for the demands of each specific activity. Running shoes are for running. Hiking shoes are for hiking. And neither work well on the golf course or Zumba class.

10, 11, 12…

Variety in athletic footwear also helps to ward off foot injuries. Different shoes naturally distribute the impact of movement differently, which subsequently reduces the strain, wear and tear on the tissues, muscles, bones and joints of the feet, thus lessening the risk of overuse injury. And of course, alternating shoes tends to extend the lifespan of each pair. The average running shoe, for example, is good for 350-400 miles. Say you run 4-5 miles a day, three days per week – that pair of shoes won’t last a year, especially if you throw a 10K or half marathon in from time to time. But if you alternate your runs with two pairs of shoes, you’ll double the mileage of each pair.

18, 19, 20…

Related to this is the fact that the average foot has 125,000 sweat glands, which, believe it or not, are capable of excreting nearly a quarter of a pint of moisture in the course of a day. Unless shoes are given the opportunity to dry out thoroughly between uses, that moisture turns into a thriving mass of bacteria which causes shoes to fall apart more quickly as well as contribute to the onslaught of athlete’s foot.

25, 26, 27…

Fashion also plays a part in Coach Stacy’s infatuation with athletic shoes. “Just the right shoe to match the outfit.” Recently, while shopping with Coach in the shoe department at Macy’s, I made the mistake of commenting that she already had a pair of blue sneakers, which led to a dramatic sigh and a pronounced rolling of the eyeballs as she responded disdainfully, “Those are navy blue. I need turquoise blue to match my new warm up. You know, the one with the silver trim?”

I took her word for it.

37, 38, 39…

Speaking of shoe shopping, do you know your foot type? Are you flat-footed or high arched? Do you tend to over pronate or under pronate? If you don’t know, try taking the wet test: Step your wet foot onto a paper bag and assess your foot type based on the shape that you see.


foot types

A Flat Arch – Your footprint shows the entire sole with very little curve. This foot type causes regularly recurring foot injuries such as plantar fasciitis and IT band syndrome. Go for a shoe with maximum stability and motion control.

A Neutral Arch – Your footprint is “C” shaped, with only the slightest over pronation. You probably don’t have many problems with your feet outside of occasional bouts with shin splints or plantar fasciitis. Opt for a mild-stability shoe to prevent the arch from collapsing.

A High Arch – You tend to under pronate (or supinate), which means you land on the outside of your feet when you walk. This tends to result in achy joints caused from too much pressure traveling up your legs. If this is your foot type, you should opt for a neutral cushioned shoe with a soft midsole.

42, 43, 44, 45

Here are a few more of Coach Stacy’s tips for buying the right shoes for happy feet:

  • Bring or wear athletic socks with you when you go shopping for tennies. And while you’re at it, bring your orthotics as well. Wearing these while trying shoes on will ensure a proper fit.
  • Avoid buying shoes that are too short. Use the “rule of thumb” – the end of your longest toe should be a thumb’s width away from the end of the shoe. While shoes tend to stretch out with wear, they don’t tend to stretch in length and buying shoes that are too short can cause hammertoe.
  • Go shoe shopping later in the day. Research has shown that our feet tend to expand or swell somewhat as the day progresses, so shopping later in the day may prevent you from purchasing shoes that are too small.
  • Avoid buying shoes simply because they’re a) cute, or b) on sale. Comfort and fit are far more important than looks or price.

55, 56, 57…58

Turns out Coach Stacy is the Khloe Kardashian of the athletic shoe world; there’s a pair of tennies in her closet for every sport imaginable. And while 58 pairs of sneakers may seem a little over the top, I’ll probably never be able to tell Coach that her shoes don’t match her warm-up. On the other hand, such a comment would provide her with a compelling reason to go shoe shopping, which she probably wouldn’t mind at all.

 

Starting a MOVE-ment

Posted by Coach Stacy on April 5, 2014
Posted in: Motivation. Tagged: , , . 1 Comment

GEHFM LOGOIn honor of Global Employee Health and Fitness Month, I’m starting a MOVE-ment to encourage people to take ownership of their health. No need to join a gym, or start a new diet, or register to run a race. Simply make a promise to yourself to practice a healthy lifestyle by:

  • Moving – incorporating 60 minutes of physical activity in each and every day
  • Eating a healthy and balanced diet that includes plenty of fruits and vegetables, protein, calcium, and whole grains
  • Drinking plenty of water (8 X 8 – eight 8-oz servings of fluid daily)
  • Getting plenty of sleep (7-9 hours each night)
  • Limiting your screen time to an hour a day

Log on to the Global Employee Health and Fitness Website to join the movement.

Click on “Sign Up,” to register. Then scroll down to the Activity Board and click on “MOVE-ment: Take Ownership of Your Health.”

Click on “Join” to do your part in taking ownership of your health and improving the health of the nation. Invite your family, neighbors, co-workers and friends to join too – together we can make America healthy!

Diet Lessons Learned from the Dog

Posted by Debby Ridgell on March 12, 2014
Posted in: Diet 411. Tagged: , , . 1 Comment

Baxter Red RopeI have a friend who’s something of a diet junky, rolling with every new plan that travels up the turnpike.  The ultimate yo-yo dieter, she enjoys dramatic early success with each new regimen, but ultimately loses the battle to lack of both interest and willpower, expanding and contracting throughout the year.

Jenny Craig?  Too expensive.  Atkins?  Too constipating.  Sonoma?  Yawn.

I made an interesting observation, though, the other day.  Coach Stacy’s dog, Baxter, had become quite the porker in recent months.  Seriously, Coach dressed him up as a pumpkin for Halloween and he totally owned the look.  Despite his daily walks and the two flights of household stairs he was doomed to routinely navigate – not to mention the thyroid medication prescribed by his vet – the little guy seemed destined to forevermore shop in the “Big & Tall” doggie sweater department.

Until one day recently when an alarming discovery was made.  Seems somewhere along the way Baxter had figured how to open the large bin that contains his dog food, and he’d been helping himself to it – evidently quite frequently – when left unobserved.  Well of course, that signaled the end of free grazing in the Coach Stacy cabana.  Baxter’s food is now locked up securely, and like the rest of us, he’s currently enjoying only three squares a day.

And it shows.  While Baxter will likely never be especially lean, he has dropped a few pounds.  So here’s a diet breakthrough:  If you want to lose weight, simply place your pantry under lock and key.  And then lose the key.

It works for Baxter.  Though, of course, he still likes to scarf down a Red Rope now and again…

Snap, Crackle, “Popchip™” Your Motivation

Posted by Coach Stacy & Debby Ridgell on March 8, 2014
Posted in: Motivation. Tagged: , , . Leave a comment

Jillian MichaelsToday we’re giving a shout out to Jillian Michaels’ Maximize Your Life Tour, which hits Denver’s Paramount Theater on Tuesday, March 11.  Michaels, of course, catapulted to fame several years ago as the unforgiving trainer on NBC’s The Biggest Loser.  Although fitness is her claim to fame – she has motivated dozens of Loser contestants through remarkable physical transformations – her true passion is life coaching.

Overweight as a child, Michaels was the victim of cruel bullying from junior high classmates.  Until, that is, she developed an interest in martial arts, which not only helped her get fit – ahem, check out those biceps – but also helped her acquire confidence and self-respect.  Now a best-selling author and Daytime Emmy nominee, Michaels is doing what she loves to do most – empowering people to harness their potentials, accomplish their goals, and live exceptional lives.

popchipsMichaels’ Maximize Your Life Tour is sponsored by Popchips™ ”, a lower calorie and healthier alternative to regular chips.  Popchips are a family of delicious potato, tortilla, popcorn, and veggie chips that are popped, instead of fried or baked.  Popchips are available in over 15 flavors – including Chili Lime and Salsa. But we did an informal post-workout taste-test the other day and our favorites – in order – were Original, Sweet Potato, and Ranch.

Now, we all have our cravings.  For some, it’s sugary sweets – but for us, it’s salty, crunchy carbs (please don’t tell Jillian – she might make us drop and give her 10).  But if you’re going to eat chips, Popchips are the way to go, with half the fat of regular chips, and none of the transfats, cholesterol, additives, and gluten that make snacking so unhealthy.

Click here for more information and tickets to Jillian Michaels’ 28-city nationwide Maximize Your Life Tour, which kicks off in Denver this Tuesday.  And be sure to pick up some Popchips™ at your local grocer today!

Coach’s Kitchen: It’s All Greek Yogurt to Me

Posted by Debby Ridgell on February 12, 2014
Posted in: Coach's Kitchen. Tagged: , , . 2 Comments

gus portokalosDo you remember the scene in My Big Fat Greek Wedding when Gus Portokalos tries to convince Toula’s classmates that most words are derived from the Greek language?  It goes something like this:

Gus:  Now, gimme a word, any word, and I’ll show you how the root of that word is Greek.  Okay?  How about arachnophobia?  Arachna, that comes from the Greek word for spider, and phobia is phobia, is mean fear.  So, fear of spider, there you go.

Schoolgirl:  Okay, Mr. Portokalos, how about the word kimono?

Gus:  Kimono, kimono, kimono.  Ha!  Of course!  Kimono is come from the Greek word himona, is mean winter.  So what do you wear in the wintertime to stay warm?  A robe.  You see:  robe, kimono.   There you go!

And so, in honor of the 2014 Winter Olympics, Coach’s Kitchen presents three delectable snacks featuring Greek yogurt.  To paraphrase Gus:  You see…Olympics, Greek yogurt.  There you go!

Enjoy!

 

Pasta with ZucchiniPasta with Zucchini, Tomatoes and Creamy Lemon-Yogurt Sauce (from www.ezrapoundcake.com)

8 0z whole wheat linguine (or pasta of choice)

½ cup nonfat plain Greek yogurt

¼ cup grated Parmesan cheese

1 tsp grated lemon zest

¼ tsp salt

¼ tsp ground black pepper

1 Tbs olive oil

3 medium (8 0z) zucchinis cut into thin strips (3 inches long and ¾ inches wide)

2 garlic cloves, thinly sliced

½ pint grape or cherry tomatoes, halved lengthwise

Bring a large pot of water to a boil.  Add the pasta, and cook about 9 minutes, or according to the package directions.  Rmove ¼ cup of the cooking water, and set it aside.  Drain the pasta.  Set aside

Meanwhile, in a large bowl, stir together the yogurt, Parmesan, lemon zest, and salt and pepper.  Set aside.

In a large skillet, heat the olive oil over medium-high heat.  Add the zucchini, and cook just until wilted, flipping them over occasionally with a spatula.  (The zucchini will be soft and somewhat see-through.)

Use a spoon or spatula to push the zucchini aside so a space on the bottom of the pan is clear.  Add the garlic, and cook for 15 to 30 seconds, until golden but not really brown.

Mix the garlic into the zucchini.

Stir in the tomatoes and cook until softened, about 2 minutes.

Transfer the zucchini mixture to the yogurt mixture, and stir to combine.  Add the drained linguine, and toss gently to combine.  Add the reserved pasta cooking water a tablespoon at a time, if necessary to thin it.  Divide among four bowls and serve.

Yields 4 servings

Per serving:

303 calories, 7 g fat, 14 g protein, 49 g. carbs, 255 g sodium

________________________________

Spicy Flatbread Pizza (from www.stonyfield.com)

3 cloves garlic (minced)

4 wheat pita breads (6-inch diameter, cut horizontally in half)

½ tsp dried crushed red pepper

2 tsp dried oregano

3 Tsp olive oil

1 cup pitted kalamata olives (or other brine-cured black olives, coarsely chopped)

½ cup sun dried tomatoes coarsely chopped

½ cup crumbled Feta Cheese

6 cups plain Stonyfield Organic Greek plain nonfat yogurt

1 lb boneless lamb leg (cut into thin slices 1-inch square)

Salt and pepper to taste

For yogurt cheese: Using a yogurt cheese maker or layered cheese cloth, strain the whey from 6 cups of yogurt for 3-6 hours in the refrigerator.  This should yield about 2 cups of yogurt cheese°.

Preheat oven to 400°.  Toss lamb in 2 Tbs of olive oil, garlic, and crushed red pepper together.

Heat saucepan.  Add lamb, cook to medium rare, salt and pepper to taste.  Let cool.  Brush pita with remaining olive oil.   Cook 4 minutes until edges start to brown.

Combine 1 cup feta and yogurt cheese.  Spread yogurt mixture on cooked pita rounds, 1/8 inch thick.

Cover with olives, sun-dried tomatoes, and lamb.  Sprinkle with remaining feta, oregano, salt and pepper.  Cook for 4 minutes before serving.

Yields 4 servings

Per serving:

36 calories, 17 g fat, 25 g protein

________________________________

Spicy chopped chicken saladSpicy Chopped Chicken Salad (from www.health.com)

4 sun-dried tomatoes

¾ cup 2% plain Greek yogurt

2 Tbs red wine vinegar

½ tsp ancho chile powder

¼ tsp cayenne pepper

2 Tbs diced red onion

2 cornichons, diced

1 head romaine lettuce, finely shredded

1 ½ cups diced cooked chicken breast

1 cucumber, diced

1 pint cherry tomatoes, halved

1 ¾ cups chickpeas

4 oz Cheddar, diced

Soften tomatoes in ½ cup hot water.  Puree in blender with yogurt, vinegar, chile and cayenne; place in bowl.  Stir in onion and cornichons.  Toss with remaining ingredients.  Serve.

Yields 6 servings

Per serving:

250 calories, 10.1 g fat, 23 g protein, 20 g carbohydrates, 6 g fiber, 55 mg cholesterol, 267 mg sodium