September 2006 Archives

By Marisela Andrade-Krasiewski

If you're eating out at restaurants, chances are you're consuming too much food, and we all know what that can do to your waistline. Even eating low-fat foods can lead to weight gain if you consume too many calories and don't exercise enough. It all comes down to portion control. According to the American Dietetic Association, controlling portion size may be the single most effective thing you can do to promote and maintain weight loss.

Due to the cost savings and great marketing efforts that revolve around memberships to wholesale grocery chains, people have discovered that purchasing things in bulk is more convenient and cost effective. More is better! In fact, more is often times better; however, eating more because you have more to eat is not!

According to Weight Watchers Magazine, the key to making these bulk purchases is to separate them into individual serving sizes as soon as possible. The challenging part is to only get one serving at a time while keeping the rest out of site in the pantry.

Another challenge is that many people use meal time as a time to enjoy good conversation, relax and indulge in good food with family and friends. We are naturally inclined to sit around the table longer than necessary and eat, drink and eat and drink some more. Sometimes it isn't easy to get out of these situations; therefore, it is helpful to know how much you are eating and what a "normal" portion should look like.

What's a portion?
• Read the food label. Pay close attention to how many servings there are "per container," and note the calorie and fat content per serving. Just because it's one single item does not mean that it is equal to one serving.

• Learn to recognize standard servings. Use measured serving spoons or a measuring cup to comply with the serving size on the nutrition label.

Some items, such as beef, do not have a nutrition label. In this instance, you could invest in a kitchen scale to measure it in ounces. According to the Food Guide Pyramid, one serving of beef, chicken or turkey is three ounces.

Eventually you will begin to recognize what a standard serving looks like. According to the American Cancer Society and Weight Watchers of American, here are a few practical tips.

What does it look like?
• A three-ounce serving of meat is the size of a deck of cards or the size of the palm of your hand.

• A three-ounce serving of fish is the size of a checkbook.

• A one-ounce. serving of cheese is the size of six dice.

• A medium potato is the size of a computer mouse, or roughly half a cup.

• A one-cup serving is about the size of a tennis ball. This is also the size for a small piece of fruit.

• A rounded handful is about one-half cup, which is a good indicator for a snack serving like pretzels, crackers or low-fat chips.

• Your thumb tip is about one teaspoon.

• A large bagel, or standard slice of bread, is about the size of a CD.

The following are tips to help you make appropriate food portions:

Home sweet home
• Use smaller plates; your plate will look full.

• Measure out your portions by using a serving measuring spoon. It may seem a bit obsessive, but it keeps you within your portion guidelines

• Eat slowly by chewing your food for a count of 20; you'll get full faster, and you will avoid overeating.

• Keep serving bowls and plates away from the table so that you aren't tempted to serve yourself more.

• Leftovers are great - if they are indeed leftovers! Make extra, but pack up the rest immediately.

• Clear the table, and step away from it as soon as you are finished eating.

• If you like to snack while watching television, measure a serving portion in the kitchen and store the rest. Don't take the whole bag of chips with you.

Working for a living
• Plan ahead, and check your calendar to determine how many times per week you will bring your lunch and how many times you will eat out.

• Pack your lunch, and if smaller portions leave you feeling hungry, pack vegetables such as celery and carrot sticks with some low-calorie dressing for dipping.

• Share a good thing. Lunch portions are typically portioned accurately; however, if it's feasible, share an entrée with your lunch buddy.

• Avoid buffets because they're too tempting, and its challenging to practice control in an "all you can eat" situation.

• Don't super-size or biggie-size anything! Try as much as possible to stay away from fast food.

• Needing a snack? Stay away from the vending machines, and bring healthier snacks that amount to a single serving.

Out and about: restaurant portions are unbelievable!
• Eat only half of your meal, and take the rest home.

• Split your meal with a friend or family member.

• Again, avoid buffets.

• Ask for the lunch-sized entrée.

• Order an appetizer or salad as your main course.

• Slow down, skip a second helping and stop when you feel full.

What's this all for?
Whether you are eating at home, dining out or having a quick meal on the go, it is important to be aware of what you are consuming. Portion control is a challenge for many, and it is just one factor necessary to maintain good health, along with daily physical activity and making healthy food choices such as lean meats, whole grains and five to nine servings of fruits and vegetables daily.

Marisela "Marcy" Andrade-Krasiewski, MPA is the media and community liaison for Steps to a Healthier San Antonio (Steps-SA), a program of the San Antonio Metro Health District. The program is funded by the U.S. Department of Health and Human Services as part of Steps to a Healthier US, a national program focusing on the prevention of diabetes, obesity and asthma by addressing related risk factors: poor nutrition, physical inactivity and tobacco use and exposure.

Texas marathons deal
runners a pretty good hand

By Paul Baltutis

"I'm not a huge fan of poker, but there is a strategy you can use to help you select a big city half or full marathon this upcoming season in the Lone Star State. I call it "Texas hold 'em." Because of the oppressively hot weather pattern in South Texas during the summer, it's difficult to get in quality or quantity training. Most runners yearn for cool weather training and cool weather racing. Having said that, let's look at the placement of the five largest city races in Texas: San Antonio is in November, Dallas is in December, Houston is in January and Austin and Ft. Worth are in February. I believe all five cities sat down and played a game of poker to decide which month they should hold their marathons. The winners and losers of the game are as follows:

Dallas came in first and claimed the month of December. Weather in Dallas during that time would be in the 35 - 50 degree range. Dallas is the first continuous marathon in Texas, having started in 1971. The race is known as the White Rock Marathon because of the 10-mile loop around one of the more popular jogging trails in the Dallas metropolitan area near White Rock Lake. The race is very popular and offers half marathon and a 5-person relay. The marathon averages just over 3,200 finishers, which puts it in the top 10 in the United States. One minor disadvantage is that the December date gives a runner only about six weeks of cool weather before race day. Go to runtherock.com for more information. I rate it as "three of a kind."

Next was Houston. They astutely picked January. With the temperatures often averaging in January between 45 - 60 degrees, they picked their race for optimum weather conditions. The race started in 1972 and is now in its 35th year. Houston offers full, half and 5K events. Their marathon has a great reputation for community support and has experienced tremendous growth in the past several years. The course is flat and fast, and here is my favorite part: it has belly dancers at the 20-mile mark. The marathon has averaged 5,500 finishers the past three years, giving it the title "largest marathon finishers in Texas." With a January date, you could expect 8 - 10 weeks of cool weather in which to train. Go to hphoustonmarathon.com. I rate Houston as "a full house."

San Antonio was next, but organizers there couldn't make up their minds about which month to hold their race. It started in May 1975, bounced around to October and settled in November. The San Antonio Marathon poses the greatest challenge for Texas runners because it is so early in the season and the temperatures haven't cooled sufficiently to get in much quality training. The race offers a half marathon and a 5K. The marathon had an average of 900 finishers the past three years. There are some positives to report, however. This year's marathon is offering a brand new course that starts at the Alamo and finishes inside the Alamodome. Go to the race Web site samarathon.org for more information. I rate it as a "pair of jacks."

Fort Worth cashed in their chips next, starting their marathon in 1979 and picking February. Fort Worth offers the most events for their weekend. They offer a full, half, three-person relay, a 10K and a 5K. While the event offers the most events, Cowtown has the fewest marathon finishers, averaging about 650 the past three years. The month of February is favorable, weather-wise, and does give runners 14 to 16 weeks of good training conditions. Weather in February often brings race day temperatures in the mid 40s to the mid 50s. Their Web site is cowtownmarathon.org. I rate it as a "flush."

Austin was the last to select their dates, but they had the advantage of seeing what works, and what doesn't. Austin also wisely picked the month of February. With nearly ideal temperatures, a fast downhill course and community support, Austin is the second largest marathon event in Texas, second only to Houston. For being the smallest sized city of the five, Austin's numbers are impressive. Austin has averaged over 5,000 marathon finishers the past three years. They have a popular half marathon included on race day as well. Austin has had good corporate sponsorship in the past, but Motorola/Freescale has dropped their sponsorship for 2007. I believe Austin will continue to be a quality event and attract many regional runners. If you are shooting for a fast time and like the idea of several months of cool weather training, this is the race to shoot for this year Their Web site is www.freescaleaustinmarathon.com. I rate it as a "straight flush."

In all these races, there are some jokers in the deck, meaning weather can so be variable on race day. For example Austin had temperatures in the 70s in 2005 and in the low 30s in 2006. Bottom line: if you decide to train through the summer, by all means, play 'em if you've got 'em. (San Antonio/Dallas). But, if you want to improve your odds and do some sustained long distance training in cooler weather, play Texas hold 'em (Houston, Austin, Fort Worth). Hold 'em may very well turn up aces for you.

Paul Baltutis is the manager of Soler's Sports in Alamo Heights. He is a certified marathon coach with Team in Training. He can be contacted at sage_run03@yahoo.com.

Cancer remains one of the top two causes of death in Bexar County, according to information released recently by The Health Collaborative in its 2006 Bexar County Community Health Assessment.

Together, cancer and heart disease claim the lives of 48 percent of all Bexar County residents. By the time people have developed cancer or heart disease, the community can do little for them other than help ensure access to the health care system. Clearly, a greater emphasis on prevention is needed.

American Cancer Society research suggests that one-third of the 550,000 cancer deaths which occur in the United States each year are due to insufficient physical activity and unhealthy diet. Research also continues to show that, for the majority of Americans who do not smoke, being physically active and eating a healthful diet are the most important ways to reduce the risk of cancer.

While it has long been an accepted fact that physical activity reduces one's risk of heart disease, it is still news that physical activity also can reduce the risk of cancer. Physical activity works in a variety of ways to reduce risks, including controlling weight and influencing hormones. Recent studies documenting the importance of physical activity in reducing the risk of cancer include the following:

• A study led by a professor at the Harvard School of Public Health and Harvard Medical School found that being an athlete in college can win women a competitive edge against breast cancer. A 15-year follow-up of almost 4,000 female athletes and nonathletes revealed that women who were less active had significantly more cases of breast cancer than those women who were more active. According to the study, exposing women to physical activity during their college years or earlier may decrease the risk of breast cancer in women of all ages by 17 percent. This strongly confirms the lifetime advantage of participating in organized athletics before and during college, and it is an important finding at a time when more and more women participate in organized collegiate sports.

• A study conducted by the American Cancer Society in 2003 found that postmenopausal women who were very active lowered their risk of breast cancer by nearly 30 percent. The report, published in the Journal of Cancer Causes and Control, indicated that, although any physical activity appeared to have some benefit, the 30-percent reduction in breast cancer rate occurred in women whose exercise was the equivalent of swimming, running or jogging at least six hours a week. The report said that women would achieve the same effect by walking or dancing, but they would just need to do it for twice as long.

• Researchers from the University of Utah found that both men and women lowered their risk of cancer with physical activity. Published in the American Journal of Epidemiology, the study showed that men and women who exercised the equivalent of jogging five or more hours a week lowered their risk of colorectal cancer by 40 to 50 percent.

The American Cancer Institute says that there is convincing evidence that physical activity can lower the risk of certain kinds of cancer:

Colon Cancer Risk
Individuals who are physically active can reduce their risk of developing colon cancer by 40 to 50 percent, with the greatest reduction in risk among those who exercise the most. A decrease in the risk of colon cancer has been consistently reported for physically active men. Many studies have reported a reduction in colon cancer risk for physically active women, though this link has been less consistent than the link for men. Many researchers believe that physical activity accelerates the movement of food through the intestine, thereby reducing the length of time that the bowel lining is exposed to potential carcinogens. Increased physical activity also causes changes in insulin resistance, metabolism and hormone levels, which may help prevent tumor development. Physical activity may also alter a number of inflammatory and immune factors, some of which may influence colon cancer risk.

Breast Cancer Risk
Physically active women have up to a 40-percent reduced risk of developing breast cancer. Most evidence suggests that physical activity reduces breast cancer risk in both pre- and post-menopausal women. Although a lifetime of regular, vigorous activity may be of greatest benefit, women who occasionally engage in physical activity also experience reduced risk compared to inactive women.

Prostate Cancer Risk
Physical activity reduces men's risk for prostate cancer by 10 to 30 percent. The potential biological mechanisms that explain this association are as yet unknown.

Endometrial Cancer Risk
Research also suggests that women who are physically active have a 30- to 40- percent reduced risk of endometrial cancer, with the greatest reduction in the risk among those who exercise the most. Changes in body mass and alterations in levels and metabolism of sex hormones, such as estrogen, are the major mechanisms thought to explain the association between physical activity and endometrial cancer risk.

Are you recovering from cancer?
Research also has indicated that physical activity is helpful for individuals recovering from cancer. A study published by the American Cancer Society (ACS) said that patients who participated in an aerobic exercise program after undergoing chemotherapy experienced better physical performance, increased hemoglobin levels and less fatigue than patients who did not exercise. Fatigue experienced during chemotherapy and radiation therapy is a significant contributor to a decreased quality of life for most cancer patients. The program consisted of treadmill walking five days a week for six weeks, gradually increasing in duration from three minutes per day to 30 minutes per day. By exercising, patients were able to keep their muscles in shape, which made daily tasks easier.

Nicole Rogers, MPH, CHES, is the executive director of The Health Collaborative, a cutting-edge, public-private model for solving community health issues. The mission of the organization is to improve the health status of the community through collaborative means. Representatives of this group are dedicated to the health and well-being of our community in the spirit of collaboration. Partners include the major health systems in San Antonio, Metro Health, the YMCA of Greater San Antonio, Community First Health Plans, Methodist Healthcare Ministries and a community representative. For more information, visit www.healthcollaborative.net.

By Shelley R. Probber, Psy.D.

We all know that taking risks is a big part of growth and change. If you never did anything for fear you would fail, you would likely miss a lot along the way. Choosing a new fitness goal is also a risk, for it pushes you to challenge yourself in ways you had not predicted. You really don't know what demons await you as you confront each new obstacle toward attaining your goal.

This year, I decided to challenge myself to complete a Half Ironman Triathlon. This is a 1.2-mile swim, a 56-mile bicycle ride and a 13.1-mile run. It is the longest distance triathlon I have ever attempted. About seven months ago when I decided to tackle this goal, it seemed reasonable. I had many months to train, and I already had a strong aerobic base. I'd already completed several shorter distance triathlons, and it seemed like the next logical step to move to the Half Ironman distance.

Training in the first several months seemed easy. I was focusing on technique in the swim and just going out for easy, long bicycle rides. Running was always my favorite, and it was easy to just go for a nice relaxing run. However, when the training got more intense, I was faced with a multitude of obstacles I hadn't expected. The obstacles were not, as one might predict, related to my physical limitations. Instead, I was confronted with challenges to my mental fortitude.

As my coach increased the intensity of my training, my workouts began to include more efforts at paces that I had not even tried to achieve in the past. Going for a track workout and trying to meet a particular pace for 400 and 800 repeats was not something I had ever before really tried to do. As my heart rate shot up and my breathing became labored, I was forced to ask myself how much I really wanted this goal. At times, when cycling for five hours in the heat of the South Texas summer, I have asked myself "Why?"

Each time I have asked myself this question, I have had to return to my original thoughts about why I wanted to challenge myself in the first place. My answer has always been the same: it's important to me to challenge myself physically and mentally and to have fun. If this remained true throughout the training, then I could push forward.

Of course, there were times when it really wasn't so much fun. There were times when I wanted to just forget the whole idea of a half Ironman triathlon and stick to what I know I can do. However, whenever I truly offered myself the option of quitting, I always felt disappointed and saddened that I would not get the opportunity to see if I really could achieve this goal.

At one point, I complained to my coach that I was unable to meet the demands of the times or distances she was asking me to complete in my workouts.

"This is really difficult, I'm not sure I can do this," I complained.

"Oh," she replied, "Would you like for me to back off the intensity? I thought you wanted to get faster." Faced with that choice, I chose to continue. Yes, I could stay in my comfort zone and just swim slowly, pedal easy and run ploddingly along, but I did want to become a more efficient swimmer. I did want to be a better cyclist, and I sure wanted to be a faster runner.

Along the way in my training, I completed several smaller races as practice for the big race and to give myself the opportunity to practice experiencing the sorts of feelings that only occur in races. No matter how much I swim with a group or on my own, there is nothing to compare with that feeling of being on the shore waiting to enter the water in a triathlon. Nothing can prepare you for the rush of anxiety in the water when hundreds of arms and legs are kicking around you.

Regardless of how many times I ride my bicycle for miles and miles, there is no substitute for the experience of riding along and having someone pass me without my becoming discouraged. Learning to stay out of other riders' drafting zones, practicing taking in nutrition on the bike, while also focusing on the ride, is something that can only be done in a race situation.

For me, the most difficult challenge was the run. Of course, it is the most physically demanding of the three sports. Additionally, by the time you reach the run, you are tired, and it is even hotter than at the beginning of the race. However, nothing prepared me for the mental demons that I created when I reached the run. I was unprepared for the negative voice inside me that mocked my efforts. This forced me to learn mental strategies for relaxation and focus so that I could calm myself down, regain my confidence and continue to move forward.

Ultimately, you don't get to have these rewards without putting in your dues. Just as in most things in life, you must tackle the challenges; push yourself a bit further than you might otherwise in order to get something special. Completing this goal will be something special.

Shelley Probber is a licensed psychologist in private practice in San Antonio. Her practice encompasses children and adults, with a focus on athletes.

Hurricanes and marathons -
both all in a week's work
for meteorologist Jennifer Broome

By Kelly A. Goff

Some might say Jennifer Broome has the inside track on planning her outdoor workouts days in advance. As WOAI 4 Warn Storm Team's chief meteorologist, Broome can consult her menagerie of computers, do a few calculations and decide if she wants to commit to cycling 50 miles this weekend or, instead, play it safe with some indoor strength training.

It's a nice perk of hard work -- to combine her two passions for weather and fitness. "Just like weather, exercise is a daily part of my life," shares Broome. Although she works in the evenings, doing three newscasts each weeknight, that doesn't mean she stays in bed until noon. "Most days I'm exercising by 8:30 a.m. I do strength training twice a week and the rest of my mornings are spent walking, running or cycling."

That untiring dedication to daily fitness is what so many of us are searching for these days. What motivates her toward a continuous whirlwind of activity? "Starbucks," she replies without taking a breath. "I know it's silly, but my morning coffee is my little treat. I use it as an incentive -- it's my last stop before I walk home and cool down." A run followed by a triple grande soy latte energizes Broome for whatever blows her way. 

It's not just java that keeps her fit. "I just love to move!" exclaims Broome, who is also a certified aerobics instructor. She grew up in Greenville, South Carolina, with active parents and a brother. She set the stage for a lifetime of fitness with cheerleading and running cross country in high school. Also, she witnessed her parents' daily walking routine throughout her formative years.

"Walking is the easiest thing for someone to do. For me it's a daily part of life. It's my time to turn the phone off, get away from the computer and escape for 45 minutes. I call it my 'Jen time,'" laughs Broome.

Broome credits her mother for her love of walking. "One of the sheer joys of my life is going on walks with my mom because we talk and reconnect." She is also especially proud of her dad who continues walking in spite of various heart-related illnesses.

Diverting the doldrums
Broome is never bored with her workouts because she enjoys so many different activities. "My first love is definitely running," says the two-time marathon finisher. However, she doubts she'll do another marathon because of knee surgery she had a few years ago. "I may do more half marathons though. They're just long enough that you feel like you've accomplished something."

Broome mixes up her fitness fun with cycling in the Hill Country. "The cycling community in San Antonio is welcoming to all different levels and they definitely adhere to the 'leave no one behind' credo," attests Broome. "A couple of years ago, I decided to do the MS150 Bike to the Beach event and went out with a training group for a 25-mile ride. It was the greatest number of miles I'd attempted on a road bike, and it was on the very hilly Toutant-Beauregard route. I got a flat tire at the bottom of one of those hills, and I had no tools or inner tube. I can't tell you how thankful I was for the riders who kindly stopped to help me. I quickly learned what I needed to take with me after that!"

Strength training with her trainer, Gregg Bell, rounds out Broome's fitness regimen. "I enjoy strength training, in spite of all my complaining and grinding of teeth," she laughs. "Sometimes after a particularly hard workout, I'll leave Gregg a message telling him he's the reason I couldn't lift my arms to point out the weather system coming our way." Broome thinks many women get intimidated by strength training or think they'll get too bulky if they lift weights. "I've found it to be good cross-training for me -- it's such a great way to strengthen you core and build lean muscle. Plus, I feel like 'he-woman' after doing 10 pull-ups!"

Healthy inside and out
Broome isn't just focused on exercise as a means to good health. Soon after she moved to San Antonio, she was diagnosed as a sport-induced asthmatic. "I'm adamant about not taking medication, so I went looking for an alternative," she stresses. She found relief with Dr. John D. Hernandez, an internist who's training and experience blends Western and alternative medicine. "It didn't take long before I was off all medication and able to workout without a problem," Broome says thankfully.

Although Broome isn't a calorie counter, she does make healthy choices about what she eats and drinks. "It's rare that you'll find me without a water bottle in hand," she notes. She makes a conscious effort to put her health first, grabbing a fresh meal from Central Market or Whole Foods before going for fast food. That's not to say she deprives herself or eats like a bird. "Because I run and workout a lot, I feel like when there's something I really want, like chilaquiles tacos at Café Salsita or a cheddar cheesy burger from Chris Madrid's, I'll order it and enjoy it." Broome subscribes to the European philosophy of eating -- making it a daily priority to enjoy good food, friends and conversation.

"I grew up eating dinner most nights with my family -- even in high school when my brother and I were really busy, my mom made dinner and we talked about our day. Food isn't something to be scarfed down. It's to be savored and enjoyed!"

Broome does watch her sugar intake because she says it suppresses the immune system. "I'll occasionally have a few bites of dessert," she admits, "but I avoid soda for the most part." If she does have a soda, she goes for the real thing - sugar and all, "because aspartame zaps your energy." The bottom line for Broome is water, water, water. "It's an easy way to cut out a lot of calories, and you can add so many things to flavor it!"

Fitness opens doors
Broome's physical fitness and willingness to try anything has helped her enjoy some once-in-a-lifetime opportunities, like sky diving with the Army's Golden Knights and pulling 9 G's while flying with the Air Force Thunderbirds.

It's not just those "made for the movies" memories that keep Broome running and doing push ups. She does a television segment called Jen's Kids that works with Big Brothers Big Sisters of South Texas. The events are all sports-related activities, so she has to stay in shape to participate with the kids and not embarrass herself.

"It takes a lot of energy to keep up with them!" she says. From jumping on trampolines to going one-on-one with a power kicker, Broome is forced to stay on her toes. "It's fun stuff, and I want to be able to enjoy it."

The same is true with her other community service activities, such as her yearly participation in the MS150 ride and Komen Race for the Cure‚ the San Antonio Sports Foundation's Go Girls Go program. "I especially enjoy supporting sports-related charity events because everyone benefits," says Broome.

Subliminal messages
Now that you know where this on-air weather guru gets her energy and enthusiasm, her comments during forecasts, such as, "It's a beautiful day to walk the dog or shoot some hoops with the kids!" are not exactly subtle. "O.K., I admit it," she says with a sly grin. "In my own little way, it's my little campaign for fitness." And you thought you were just tuning in for the seven-day forecast! Well, tune in for more motivation at five, six and 10 p.m.!