Coach’s Kitchen: The Super Bowl of Chilies

Posted by Coach Stacy on February 1, 2013
Posted in: Coach's Kitchen, Diet & Nutrition. Tagged: , , , . Leave a comment

Chili SoupMost folks from Texas would agree, “You ain’t a true Texan unless you can cook a wicked pot of chili.”  Well, I’m from Texas and my chili is smokin’ good.  (They say everything’s bigger in Texas – my ego, for example…)  I created my recipe through trial and error.  I tried to cook my mom’s chili from memory – made it a little too soupy but nevertheless discovered it was really quite good.  So I call mine “Texas Chili Soup,” and folks love it so much, I’ve decided to share it with you.  I’ll warn you, though, loaded with both jalapeños and green chilies, you’ll need to cowboy up your taste buds – it’s piping hot.  And I also add my own little twist – a twist off cap of a bottle of Coors Lite.  Beer in a pot of chili?  You bet!  The alcohol burns off but not before adding a little zing to the robust flavor.  The soup tastes great poured over a baked potato or served with tortilla chips.  And if you’re lucky enough to have any left over the next day, it tastes even better after chilling in the fridge overnight.

So here you go – the “Super Bowl of Chilies,” Coach’s Texas Chili along with a Sangria Sparkler recipe to wash it down:

Coach’s Texas Chili Soup

1 package Lawry’s Chili mix mild or hot

1 can Pinto Beans

1 can Northern Beans

1 can Red Kidney Beans or Red Beans

1 can Baked beans

1 can Black Beans (optional)

1 can mixed veggies, drained

1 small can whole corn, drained

1 can diced or sliced potatoes, drained

1 can chopped black olives

1 can chopped jalapenos (chose mild or hot)

1 can chopped green chilies

1 large can tomato sauce

2 cans diced tomatoes

1 bottle lite beer (optional beer may be consumed as the cook)

1 large onion chopped

1 to 1.5 lbs. lean ground hamburger meat or skip if vegetarian

1 tsp garlic

Brown and drain the ground hamburger and set aside.  Spray large stockpot or Dutch oven with cooking spray.  In the pot, mix together all the canned ingredients and chili mix.  Add the ground beef, onion, garlic and beer. Cook on low heat for 2-4 hours, stirring occasionally. Enjoy soup with cornbread or tortilla chips, or serve over a baked potato.  Alternatively, soup can be cooked in a crockpot on low heat, 4-6 hours.


Sangria Sparklers (from www.fitnessmagazine.com)

750 ml bottle dry red winesangria sparkler

1 cup light orange juice

¼ cup brandy or cognac

¼ cup orange liqueur

2 Tbsp sugar

2 medium oranges, sliced

2 cups club soda, chilled

Crushed ice and/or orange peel curls (optional)

 

In a large pitcher, combine wine, orange juice, brandy, orange liqueur, sugar, and orange slices.  Chill at least 2 hours.  Add club soda before serving.  Serve over crushed ice and/or with orange peel curls, if desired.

 

Yields 12 servings

Per Serving: 100 calories, 0 g protein, 9 g carbohydrate, 0 g fat, 0 g fiber

Coach’s Daily Dose: All the White Stuff

Posted by Coach Stacy & Debby Ridgell on January 28, 2013
Posted in: Coach's Daily Dose, Physical Activity. Tagged: , , . Leave a comment

Coach at Snowshoe RaceSnow is forecast for Colorado tonight.  That news typically garners mixed reactions from the locals.  Some roll their eyes and brace themselves for the gridlock of a long and icy commute.  Others bundle up and rush out the door to go frolic in the powder enjoying their favorite winter sports.  We tend to be members of the latter group, not at all reluctant to hang a sign on the door that says, “Closed Today Due to Perfect Powder.”

You don’t have to be Lindsey Vonn to enjoy winter in the mountains.  In fact you don’t have to know how to ski at all.  One of our favorite winter pastimes is snowshoeing, which offers a challenging cardio workout without the steep learning curve of skiing.  If you can walk and run, you can snowshoe – and for only a fraction of the cost of skiing, which is why it’s currently one of the fastest growing winter sports in the U.S.

Many people don’t know this, but you burn a lot more calories snowshoeing (430-650 calories per hour) than you do skiing (325-490 calories per hour).  Your group’s pace is only as fast as its slowest member.  Most pairs of snowshoes cost less than skis and they’re quite durable, requiring little maintenance.  Moreover you don’t need to buy lift tickets; most local snowshoe routes and trails can be accessed for free.  And snowshoeing is safe and low impact – so it’s easy on your knees – as well as environmentally friendly and esthetically pleasing. Snowshoeing at Devil's Thumb

To increase calorie burn – as much as 20% — we use poles while snowshoeing.  Doing so brings our upper bodies into the workout, increasing our strength and energy output as well as our heartrates by 7 to 10 beats per minute.  Using poles also decreases stress on our joints while improving stability and safety.  Poles can also be used to knock snow off our shoes.

Snowshoeing Colorado The Snowshoe ExperienceAccording to our friend and snowshoeing expert, Claire Walter, “Snowshoes are the sport utility vehicles of the winter backcountry.  They can take you virtually anywhere there is snow.”  Any route you can walk or hike is ripe for snowshoeing.  Just throw your shoes in the back of your car and never miss a beat through the next two winter months.  Claire’s books, Snowshoeing Colorado and The Snowshoe Experience: Gear Up & Discover the Wonders of Winter on Snowshoes are available at your local library or Tattered Cover Bookstore.

As with any winter sport, you should always be aware of weather conditions and your own physical limitations before you embark on your snowshoeing trek.  Make sure others know of your plans and location.  For tips on snow sports and winter safety, log on to Snowlink.

Here’s hoping you find some time to enjoy “all the white stuff “ before winter yields to spring.

Pass the Health – The Benefits of Keeping a Food and Activity Log

Posted by Debby Ridgell on January 24, 2013
Posted in: Diet & Nutrition, Pass the Health, Physical Activity. Tagged: , , . 1 Comment

Food and Activity DiaryResearch has shown that maintaining a Food and Activity Log tends to correlate very highly with diet and weight loss success.  The benefits of tracking what you eat and how much you move are many:

  • Food and Activity Logs increase awareness of how many calories you actually eat and when.  This improves your accountability as well as your ability to modify your eating behaviors.
  • They help improve your overall meal balance and lead to a healthier mix of proteins, carbohydrates and fats.  They also help monitor problem areas such as sodium, sugar, cholesterol and fiber intake.
  • They’re excellent tools for tracking portion sizes as well as daily water and physical activity goals.
  • They help with the identification and resolution of most emotional eating triggers.
  • They’re valuable tools for planning meals and movement ahead of time, which usually leads to healthier overall eating and weight loss.

A wide variety of food and activity tracking tools are available so if you’re hoping to lose weight and get in better shape, you’re sure to find a method that meets your style and needs.  For those who prefer to track progress electronically online, try one of these tools:

  • WebMD Food and Fitness Planner:  This free, online log allows users to create a personalized tracking program for both their food and activity.  Users determine how much weight they want to lose and how fast they want to lose it – and the Planner tells them how many calories they can eat and how much activity should be incorporated into each day in order to meet set goals.  The program includes more than 30,000 foods and beverages in its database, including thousands of pre-packaged brands.  For those with special medical conditions such as diabetes, high blood pressure or elevated cholesterol, the WebMD tool also allows users to track the intake of sodium, saturated fats and carbohydrates.
  • FitDay:  This is another free, online diet journal and activity tracker.  It’s easy to use by simply setting one’s weight loss goals, logging food and activity, and tracking progress.  FitDay is also available as an iPhone app for $1.99.  For an additional fee, users can also register for FitDay Dietician, through which they receive personalized mentoring and encouragement as well as professional dietary advice.
  • Sparkpeople Food and Exercise Trackers:  This free, online tool works similarly to the WebMD and FitDay trackers.  But the Sparkpeople site also includes lots of daily informational perks and swag, including healthy recipes, workout videos, and Sparkpeople “trophies” for meeting mini-goals.  And for those who desire a more “social” weight loss experience, Sparkpeople features message boards and a variety of different “challenges” (such as the “Spring Into Shape Bootcamp Challenge,” and the “Tame Your Sweet Tooth Challenge”), which motivate users to reach new goals and “have fun along the way.”

For dieters who prefer to go the low-tech, pencil and paper route, try one of these free, downloadable food and fitness diaries:

So there you have it.  If you’re motivated to lose weight and get in better shape, start logging it – and then watch those excess pounds melt away.

Coach’s Kitchen: Healthy Starts

Posted by Debby Ridgell on January 19, 2013
Posted in: Coach's Kitchen. Tagged: , . 1 Comment

Diet and nutrition experts don’t agree on everything, but on the topic of breakfast there’s generally consensus:  A healthy breakfast is THE most important meal.  It provides energy to take on one’s day, it improves cognitive performance, and it aids weight loss by reducing hunger pangs throughout the day.  A breakfast that includes both lean protein and whole grains is particularly beneficial in that they tend to increase satiety and vitality as well as lead to the development of lean muscle mass.  Here are five healthy breakfast recipes to kick-start your busy days:

egg spinach pitaScrambled Eggs with Spinach and Tomatoes (from www.wholeliving.com)

4 large eggs

Salt and Pepper to taste

2 tsp olive oil

½ cup spinach

½ cup cherry tomatoes, halved

Two toasted pita halves

Whisk the eggs; season with salt and pepper.  In a skillet, heat olive oil over medium-low heat.  Cook eggs, stirring frequently, until just set, 1 to 2 minutes.  Stir in spinach and cherry tomatoes.  Spoon mixture into pita halves.

Yields 2 servings; 283 calories per serving

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Banana-Nut French Toast (from www.health.com) banana-nut french toast

3 egg whites

Dash of banana extract

3 tsp maple syrup, divided

1 slice of whole grain bread

2 Tbsp blueberries

1 Tbsp chopped walnuts

Whisk together egg whites, banana extract and 1 tsp maple syrup (add a dash a cinnamon for a little extra flavor); dip both sides of bread into egg mixture.  Lightly coat a nonstick skillet with cooking spray and cook bread over medium heat until both sides are brown.  Drizzle with maple syrup; sprinkle blueberries and walnuts on top.

Yields 1 serving; 230 calories per serving

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walnut-yogurt parfaitWalnut-Yogurt Parfait (from www.wholeliving.com)

2 cups nonfat Greek yogurt

1 cup fresh berries

½ cup chopped, toasted walnuts

½ Tbsp honey

Divide yogurt, berries and walnuts between 2 small glasses.  Drizzle each with honey and serve.

Yields 2 servings; 316 calories per serving

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Make Ahead Recipes:

Caramelized Onion Breakfast Casserole (from www.bhg.com) caramelized onion breakfast casserole

2 strips bacon

1 sweet onione, halved and thinly sliced

2 cups broccoli florets

5 eggs

1 1/3 cups skim milk

½ tsp dried basil, crushed

¼ tsp salt

1/8 tsp pepper

4 cups sourdough bread, cut into 1-inch cubes

4 oz Muenster or Swiss cheese, cut into ½-inch cubes

In a large skillet cook bacon until crisp; remove bacon, reserving 2 Tbsp drippings in the skillet.  Crumble bacon; set aside.  Add onion to skillet.  Cover and cook over medium-low heat for 15 minutes, stirring occasionally.   Uncover and cook over medium heat until caramelized, about 5 minutes.  Meanwhile, in a small saucepan cook broccoli for 3 minutes in enough lightly salted water to cover; drain.

In a large bowl combine eggs, milk, basil, salt, and pepper.  Stir in bread, broccoli cooked onion, cheese, and bacon.  Transfer to a 2-quart square baking dish.  Cover and chill 2 to 24 hours.

Preheat oven to 325°.  Bake casserole, covered, for 20 minutes.  Uncover and bake 20 to 30 minutes more or until a knife inserted near the center comes out clean.  Let stand 10 minutes before serving.

Yields 4 servings; 302 calories per serving

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zucchini pieZucchini Pie (from Bisquick Impossibly Easy Pies: Pies that Magically Bake Into Their Own Crust, Betty Crocker, 2004)

1 small zucchini, chopped

1 large tomato, chopped

1 medium onion, chopped

2/3 cup Reduced Fat Bisquick mix

1/3 cup grated Parmesan chest

¾ cup skim milk

½ tsp salt

1/8 tsp pepper

3 egg whites or ½ cup fat-free, cholesterol-free egg product

Heat oven to 400°.  Spray 9-inch pie plate with cooking spray.  Layer zucchini, tomato and onion in pie plate.  Stir remaining ingredients in medium bowl with wire whisk or fork until blended.  Pour into pie plate.

Bake about 35 minutes or until knife inserted in center comes out clean.  Let stand 5 minutes before serving.

Yields 6 servings; 130 calories per serving

Catch the P.A.S.S. this Semester

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

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

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

Here’s how to PASS:

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

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

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

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

 

Coach’s Daily Dose: Winterize Your Exercise

Posted by Coach Stacy & Debby Ridgell on January 11, 2013
Posted in: Coach's Daily Dose, Physical Activity. Tagged: , , . Leave a comment

skiierJack Frost will definitely be nipping at our noses this weekend, as cold and snowy weather returns to the Rocky Mountains.  Did you know that working out in the frosty air actually burns more calories than doing so in warm weather?  This is because your body has to work harder to maintain its normal temperature.  So it’s time to take the treadmill outside and winterize your exercise!

The better prepared you are at the outset, the more you will enjoy your outing.  Simple maneuvers like buying your lift ticket and renting your gear ahead of time will save you from the hassle of waiting in line in the cold.  But being prepared is not just about avoiding long lines – it’s about staying safe.

 

Winterize your safety

  • Start by fueling your body with high carb foods such as pasta, rice, bread and potatoes.  These will not only provide the energy you’ll need on the slopes and trails, but because of thermogenesis, they will also help raise your body temperature despite sub-freezing temperatures.
  • Your first day out should be light in intensity to allow your body to adjust to the knee, core and hip movements unique to skiing and snowshoeing. Listen to your body and know when to call it quits.  Injuries tend to occur later in the day when the body’s fatigued.
  • Recognize the symptoms of altitude sickness: nausea, dizziness, fatigue, drowsiness, and lethargy. If you feel these symptoms, you should stop, rest, and breathe. Take in a simple sugar such as a piece of candy or a fruit drink, and then travel as soon as possible to a lower elevation.
  • Watch the weather forecast for temperature and wind chill. Return indoors before it gets dark or the weather turns hazardous.
  • Wear your sunglasses and sunscreen even on cloudy days, and dress in layers.
  • Take lessons from a professional to learn the correct techniques and appropriate equipment.
  • Always do a warm-up and cool-down and do easy trails first.
  • Ski the buddy way. Head up the slopes with a friend or make sure somebody knows where you are.
  • Ski and board under control and not so fast that you cannot stop suddenly.
  • Keep enough distance between you and other people on the trails.  Stop look and listen, where you can be seen, especially at intersections.  The downhill skier, boarder or snowshoer has the right of way.  Watch for natural obstacles such as trees.  Avoid using your iPod or MP3 player – you need to stay aware and focused on the trail.
  • Don’t venture onto closed trails and backcountry areas, and obey all signs and warnings.
  • Make frequent stops for water and snacks along the way. You need 2 quarts of water per day.
  • Know the signs of hypothermia: Shivering, slowed speech, memory lapse, stumbling, drowsiness, and exhaustion.  Immediately get out of all wet clothes and into a warm, dry area, and put on dry clothes.  Drink hot tea or broth and sit by a warm fire or other heat source.
  • Be familiar with the signs of frostbite:  In mild cases, skin turns red and stings.  In moderate and severe cases, skin turns grey, mottled white or waxy white.  Intense stinging or complete loss of sensation occurs. Treat frostbite by restoring body temperature as quickly as possible by immersing in a water bath of less that 110 degrees and serving warm drinks. Do not rub the affected area; if clothes are stuck to the area, do not pull to remove. Dry the area off and cover it until it thaws and medical help arrives.
  • Enjoy a soak in the hot tub with some hot chocolate to recharge your batteries for the next day.

A little preparation and forethought go a long way toward an enjoyable winter outing.  Your basic gear includes an eclectic assortment of gadgets and goods and will take some effort to accumulate.  But look at it this way — outfitting yourself for winter sports means you get to go shopping!

Winterize your gear.  Pack your backpack or car with the following items:

  • Map/compass
  • Hats (70% of body heat is lost through the head) and gloves
  • Helmet, goggles and/or sunglasses
  • Colored tape or ribbon to mark your trail
  • Snow probes or avalanche beacons
  • First aid kit and sunscreen
  • Multi purpose fold-up tool (mini tool kit)
  • Emergency blanket
  • Duct tape
  • Matches and flashlight (make sure batteries are working)
  • Mirror and whistle for signaling when injured, lost or otherwise stranded
  • Hand and foot warmers
  • Plastic garbage bag
  • Kleenex and lip balm
  • Cell phone
  • Watch
  • Water
  • Energy snack food

Winter exercise burns some serious kilocalories:

  • Downhill 374/hour
  • Snowshoe (packed) 500/hour
  • Snowshoe (powder) 745/hour
  • Snowboard 400/hour
  • Nordic 500/hour

So there you have it – all the background and gear you’ll need for safe and healthy winter outings.  Enjoy – and happy swishing!

Ask Coach Stacy: “Resolute” Resolutions

Posted by Coach Stacy & Debby Ridgell on January 8, 2013
Posted in: Ask Coach Stacy. Tagged: , , . 1 Comment



jeans that fitQ: We’re only a week into the New Year and I’m already cheating on my resolution to lose weight and get in shape.  Help!  – Taylor; Boulder, Colorado

A: You’re not alone, Taylor.  I read somewhere that only about 10% of us actually manage to stick to our fitness resolutions beyond January due to the unrealistic and vague nature of the goals we set.  So here are five tips for staying resolute in your healthy  resolutions in 2013:

1.  Keep things simple and specific.  Instead of trying to stick to a resolution of “losing 10 pounds,” set basic and precise behavioral goals such as

  • Eating 5 servings of fruits and vegetables daily, and
  • Walking for 30 minutes 5 days per week, and
  • Scheduling 2 strength training sessions per week, and
  • Enjoying only 1 sugary treat per day

2.  If your goal is losing weight, try setting periodic benchmarks.  You’ll feel like you’re actually accomplishing something if you break the goal down into chunks – like “lose 2 pounds per month.”

3.  Share your goals with family and friends so that they can help and support you.  Also, enlist a workout buddy or two.

4.  Incorporate plenty of physical activity into each day – but choose activities you enjoy and establish a schedule whereby you’ll engage in those activities.   For example, one of my clients loves to walk while listening to books on her iPod.  But she doesn’t enjoy walking on the treadmill.  In order to maintain her daily walking regimen during our cold Colorado winters, she joined her local Recreation Center, which boasts an indoor track.  Several evenings per week on her way home from work she stops by the Rec Center, laces up her tennies, inserts her ear buds, and walks for miles while enjoying a few chapters of her book.  Another client shows up religiously to my early morning fitness classes, jokingly maintaining that she likes to exercise early in the morning before her brain figures out what she’s doing.

5.  Employ a “lure.”  Try hanging up a physical symbol of your goal as a daily reminder of what you’re working toward.  This might be your swimsuit or a pair of jeans that you’d like to be able to wear again – or even a photo of yourself from when you weighed less or were in better shape.

Above all, Taylor, be kind to yourself.  The daily stresses and responsibilities of life sometimes have a tendency to throw us off track.  Detours are to be expected – just don’t let the pressures of life get you down or throw you completely off course.  Best of luck to you in achieving your 2013 resolutions!

Lessons in Health We’ve Learned from Our Dogs

Posted by Coach Stacy & Debby Ridgell on January 2, 2013
Posted in: Motivation, Pass the Health. Tagged: , , . 3 Comments

Scout

One week ago today, my dog Scout rode to the vet for the last time.  This once hearty and powerful Lab-Border Collie mix had fallen ill two months ago.  A study in contrasts, Scout’s deep and menacing bark delivered a robust warning to both visitors and would-be intruders; yet she was reduced to a quivering mass at the sound of thunder or fireworks.  Her appetite was insatiable.  To Scout, everything looked and tasted like a salami sandwich:  Leather shoes, fleece-lined dog beds, wooden blinds, down comforters, doors, library books, Christmas trees, winter coats, sofas.

And so, of course, when Scout stopped eating, we knew something was wrong.  She was diagnosed with Cushing’s Disease, a treatable malady having to do with adrenal glands gone awry.  However, the vet also discovered a large tumor on her spleen for which treatment options were few.  On Christmas morning, Scout couldn’t stand up – a certain and poignant sign that it was time.

Coach and I have lost a few pets in recent years – each loss deeply heartbreaking.  Family, friends and acquaintances have offered a smorgasbord of well-meaning pet-loss advice:

  • Well, she was only a dog……
  • Get a new dog as quickly as possible.
  • Avoid getting a new dog any time soon.
  • You know, there are support groups for people who have lost their pets.
  • At least she’s no longer suffering.
  • Nothing to do except feel sad until you don’t anymore.
  • Don’t dwell on it – just hold on to your happy memories from when she was alive.

And certainly, the memories of my dog, when she was healthy and active are most comforting.  Scout lived every day with astonishing gusto and enthusiasm, as if every meal, every walk, every nap and every bath would be her last.  She was a cheerful, smiling, optimistic and utterly neurotic creature who loved life, and Coach and I have been thinking that if more of us lived life like our pets, the world would be a healthier and happier place.  And so, with the New Year upon us, we’d like to share some of the health lessons we’ve learned from our dogs:

  • Have a good stretch in the morning when you wake up.
  • Don’t underestimate the wellbeing derived from a good night’s sleep or mid-day nap.
  • Smile – and the world will smile back at you.
  • Food is good so enjoy it when you’re hungry.  Stop eating when you’re full.
  • Relish the simple pleasures in life – a cozy bed, a relaxing respite by a warm fire, a soothing back rub, quality time spent with loved ones.
  • Fresh air and sunshine do a body good.
  • Hydrate often.
  • Friends are important.  Make many.
  • Be yourself, however silly that might look.  Don’t worry about who’s watching.
  • Temper your anger, but don’t suppress it.  It’s not healthy to always quash your true emotions.
  • Take a walk every day.  A run is even better.
  • Play.  And when you’re finished, play some more.

Here’s wishing you a healthy and “Scout-like” 2013!

Healthy Holidays: Our Christmas Wish for You

Posted by Coach Stacy & Debby Ridgell on December 24, 2012
Posted in: Motivation, Pass the Health. Tagged: , . 2 Comments

Christmas Night 1

In a couple of weeks we’ll be celebrating the one-year anniversary of the launch of Coach Stacy’s Healthy U – and what an eventful year it has been!  As 2012 winds down, we’d like to express our sincere gratitude for your readership and support and we hope we’ve provided you with pertinent and useful information as well as timely and enjoyable anecdotes throughout the year.

Our Christmas wish for you is:

  • That you embrace balance and moderation as healthy lifestyle choices.
  • That your livelihood is engaging, meaningful and prosperous.
  • That you learn to focus on the big picture, and let minor annoyances go.
  • That you stop being so hard on yourself.
  • That you think and act positively through kindness and generosity, and let go of life’s regrets.
  • That you believe in yourself and your loved ones.
  • That you find the grace to make the changes that are needed for a healthier, more fulfilling life.
  • And that you sneak a little fitness into each and every day.

Have a joyous and peaceful Christmas and a safe and Happy New Year!  We’ll see you in 2013.

CSHU Authors

-Coach Stacy, Debby & Presley (and guest author Susan Angell-Gonzalez)

Coach’s Kitchen: Have a Cup of Cheer

Posted by Debby Ridgell on December 19, 2012
Posted in: Coach's Kitchen, Diet & Nutrition. Tagged: , . 3 Comments

Hot ChocolateThis time of year there are few treats quite as enticing as a cup of hot chocolate.   Which is probably why Coach Stacy recently volunteered to provide hot chocolate for the entire city of Golden, Colorado during its recent Christmas Candlelight Walk.

“Do you have any idea how much hot chocolate we’re talking about here? I asked.

“Probably enough for about 10,000 people,” Coach responded nonchalantly.

“And just how do you plan to accomplish this? I countered.

“No clue,” Coach replied, “since you’re the one who’ll be making it.”

But of course.

Fortunately for the City of Golden, Coach recruited two other ladies, Sue and Phyllis from her fitness classes, to supervise me in this effort.  Because as it happens, preparing 60 gallons of hot chocolate requires a substantial degree of kitchen savvy, highly developed organizational skills, the ability to convert standard volume measurements, and Herculean strength, none of which I actually possess.

Sue played the role of coordinator.  She grasped early on the fact that we not only needed over-sized pots for brewing the beverage, but also large containers for transporting the concoction and keeping it toasty warm throughout the cold evening.   Sue drove all over the region collecting 24-quart stockpots and 10-gallon hot drink dispensers.

Phyllis was brilliant as the mathematician.  On the afternoon of the event, the three of us were gathered in Coach’s kitchen, preparing for the rigors the hot chocolate project, only to find that the equations were quite complex:  How many cups of Swiss Miss per 24-quart pot?  How many 24-quart pots per 10-gallon dispenser?  How many 10-gallon containers for 10,000 people?  As a trained librarian, I of course, Googled the dilemma.  My surfing ultimately landed me smack dab on the Swiss Miss website which eventually yielded a pop-up window, featuring Kenny, a Swiss Miss customer service representative, eagerly attempting to be of assistance.

Kenny:  Hello!  How can I help you today?

Me: Oh hi.  We’re making hot chocolate for 10,000 people and trying to figure out how many scoops we’d need for a 24-quart batch.

Kenny:  What are you using?

Me:  Huh?  What do you mean?  We’re using a big pot and 24 quarts of water.

Kenny:  No, I’m sorry I mean which product are you using?

Me:  Oh.  We’re using Swiss Miss.

Kenny:  Which Swiss Miss product???

Me:  Um……the hot chocolate?

Kenny:  CLASSIC, DIET, DARK CHOCOLATE, MILK CHOCOLATE, CHOCOLATE TRUFFEL, CARAMEL HOT CHOC………

Me:  Oh I get it.  We’re using the Classic Milk Chocolate.

Kenny:  Okay, you’ll need 32 packets for 24 quarts.

Me: No, wait.  We don’t have the packets.  We have the industrial-sized canisters of Swiss Miss.  We’re trying to figure how many scoops of it to use.  Did I mention we’re making enough for 10,000 people?

At this point, Kenny went away for quite a long while.  I was beginning to worry that he’d thrown in the towel and called it a day.  Meanwhile, Phyllis was chomping at the bit to get cooking.  She used to be an Army nurse, after all, and trained to forge ahead in the midst of chaos and danger.  Finally, Kenny returned.

Kenny:  Our site doesn’t handle vending questions.   You’ll need to go to our vending site.  Have a nice day.

I stared blankly at the iPad screen for a minute or so.

“Oh for God’s sake,” Phyllis muttered.  “Someone give me a calculator.”

Within minutes Phyllis had determined that we needed to shovel 13 scoops of Swiss Miss into the 24-quart pots (my job – I was responsible for the scooping, my sole responsibility at the hot chocolate factory that day), and just like that we were off to the races.  Several hours later, Coach’s Herculean strength was employed and with Sue’s help she heaved all of the 10-gallon dispensers of hot chocolate into SUVs, which transported the beverages to their final destination at the Golden Visitors’ Center for the evening’s festivities.

And I have to say the hot chocolate booth was a popular attraction that night in Golden – all 60 gallons guzzled.  Eat your heart out, Kenny.

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Now, as it turns out, hot chocolate is quite good for you, provided you pass on the heavy whipping cream and jet-puffed jumbo marshmallows.  For one thing, hot chocolate contains flavonoids, which help to increase blood flow and oxygen to the brain.  It also contains twice the antioxidants as those derived from red wine and triple those found in green tea.  Since antioxidants help protect cells from the damage caused by free radicals as well as prevent cancer, heart disease and macular degeneration, our advice where hot chocolate is concerned is to drink up.  You can reduce the calorie count by using skim milk or soymilk.  And naturally, hot chocolate prepared with dark chocolate, will help lower blood pressure, reduce levels of stress hormones, and lighten your mood.

Ready for your cup of cheer?  Here are a few unique and healthy recipes for you to try:

Maple Cocoa (from www.mnn.com)

1 cup milk

2 Tbsp cocoa

1 Tbsp maple syrup

1 tsp vanilla extract

1 pinch of salt

Combine ingredients in a medium pot and warm on medium-low heat, whisking until frothy and hot.

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Healthy Hot Cocoa (from www.health.com)

1 cup low-fat milk or unsweetened almond milk

2 Tbsp unsweetened cocoa powder

1 packet calorie-free sweetener

Heat milk until boiling.  Remove from heat.  Whisk in the cocoa powder and sweetener.

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Low-Fat Mexican Hot Chocolate (from www.food.com)

1/3 cup Dutch-processed cocoa powder

1/3 cup granular Splenda

1 tsp ground cinnamon

4 cups low-fat milk

Combine cocoa, Splenda and cinnamon in a jar, seal and shake to combine.  Whisk milk in a medium saucepan over low heat until hot.  Place two tablespoons of the cocoa mixture into 4 mugs, pour in the warm milk and stir to dissolve.   Add some milk froth to each mug and then top with remaining milk.