July 2007 Archives

By Fran Werner

Summer is here, and the time is ripe for berries. Not only do they taste great, but berries are very good for your health.

First, they're low in calories, ranging from about 45 to about 90 calories per cup. They're high in fiber, and fat-free. They contain vitamins A, C and folic acid, as well as the minerals potassium and magnesium. In addition, berries contain a variety of phytochemicals, flavonoids and antioxidants --natural compounds that can protect our bodies from damage that might lead to cancer and help prevent heart disease. They're particularly high in anthocyanins, a phytochemical.

Buy your berries when they're plump and firm, and wash just before you use them. Right after purchasing, carefully sort your berries because, like apples, one bad berry can spoil the whole bunch. Berries keep in the refrigerator for just a few days, but they can also be frozen. The best way to freeze berries (so that you'll have them year-round) is to lay them in a flat, single layer, on a cookie sheet (on wax paper is best). Allow them to individually freeze, then transfer them to a zip-lock freezer bag. That way, you won't get clumps of berries frozen together.

Red, White and Blue
Summer Trifle
4 ounces fat-free cream
cheese, softened
1 Cup non-fat lemon
or vanilla) yogurt
2 Cups skim milk
1 package (3.4 oz.)
instant lemon (or vanilla) pudding mix
2 teaspoons grated lemon peel
2 1/2 Cups sliced strawberries
1/2 Cup whole blueberries
1 Tablespoon water or white grape juice
1 prepared angel food cake (10")

In a mixing bowl, beat the cream cheese and yogurt. Add the milk, pudding mix and lemon peel; beat until smooth. In a blender, process the strawberries and water (or grape juice) until smooth. Tear cake into 1-inch cubes. Place 1/3 in a trifle bowl or other glass bowl. Top with 1/3 of the pudding mixture. Top with half of the strawberry sauce. Repeat. Top with the
remaining cake and pudding mixture. Top all with the blueberries.
Cover and refrigerate for at least 2 hours.

One serving (1/14th): 180 calories, 39 gm. carbohydrates, 6 gm. protein, trace amounts of fat.



Strawberry Dessert Nachos
3 Cups sliced strawberries
1/2 Cup sugar, divided
1/4 Cup amaretto (almond-flavored liqueur)
or 1 tsp. almond extract
1/2 Cup fat-free sour cream
1/2 Cup frozen reduced-calorie Cool Whip
or other whipped topping, thawed
1/8 teaspoon ground cinnamon
6 (7") flour tortillas
Butter-flavored Pam or other cooking spray
Cinnamon-sugar for topping tortillas
2 Tablespoons sliced almonds, toasted
2 teaspoons shaved semi-sweet chocolate

Combine strawberries, 1/3 cup sugar and amaretto in a bowl; stir well. Cover and chill 30 minutes. Drain. Combine the sour cream, Cool Whip, 2 Tablespoons sugar, and cinnamon in a bowl; stir well. Cover and chill.

Preheat the oven to 400 degrees. Cut each tortilla into 8 wedges. Arrange tortilla wedges on two baking sheets; lightly coat with butter spray. Sprinkle evenly with cinnamon-sugar. Bake at 400 for seven minutes or until crisp. Cool on a wire rack.

Place tortilla wedges on a plate; top with strawberry mixture, then with sour cream mixture. Top with almonds and chocolate shavings.

One serving (1/6th): 260 calories, 45 gm. carbo-hydrates, 4 gm. fiber, 6 grams protein, 5 grams fat.

Fran Werner is a certified Lifestyle and Weight Management Consultant, a Certified Personal Trainer, and a certified Lifestyle Coach, specializing in weight management. She has been the owner/director of Lifestyle Consulting since 1981, and has maintained an office in Austin, Texas since 1993. Fran has helped thousands of individuals achieve and maintain healthy weights and healthy lifestyles. You can contact her at (512) 794-3848 or at fran@lifestyleconsulting.com. Visit her Web site, www.lifestyleconsulting.com.

So simple even a
caveman can do it

By Paul Baltutis

There is a popular commercial that depicts cavemen living amongst us, speaking perfect English and wearing modern-day clothing. The joke is that the modern-day cavemen are offended by being characterized as simple-minded.

The fact is that actual cavemen wore animal furs, held clubs and probably grunted more than they spoke. Their lifestyle was active and rigorous, and as result they were lean and muscular.

Would we ever want to go back to a caveman-type existence? Probably not. But, getting back to their physique, they had rather impressive arms, abs and leg muscles, didn't they? Perhaps a few simple caveman-type workouts may just put us back in form.

Caveman workout: chasing
The premise. Cavemen run toward and encircle a herd of antelope. They chase them until some of the weaker antelope separate from the herd. The cavemen surround the stray and run it to exhaustion. After the brief encounter with the antelope, they finish off their prey. There is a great feast and celebration afterward.

What you can do: Since this kind of chasing was a group activity, find a local 5K or fun run in your "village." Run at your own pace, all the while realizing that all will be rewarded when they're done. Sure enough, there are food and beverages at the finish and a big celebration. This clearly strikes a chord with our caveman counterparts.

Writer Bernd Heinrich in his book Why We Run expressed this about the correlation between the ancient and the modern. "When fifty thousand people line up to do a marathon race, or two dozen high schoolers toe the line for a cross country race, they are enacting a symbolic communal hunt, to be first at the kill or at least take part in it."

Caveman workout: being chased
The premise. A caveman is gathering wood and runs into a grizzly bear or a mountain lion, or another caveman from an unfriendly tribe. His hopes he wasn't detected and then tries to discreetly put distance between himself and the threat. Once in the clear, he runs quickly to the safety of his tribe or to his "cave." If he were seen at any time the situation becomes much more urgent, and only the swiftest and most cunning would survive the ensuing chase.

What you can do.
You have to be a little creative on this one. You could go out to the mountains or to a wilderness area and hope to "run" into something scary. This isn't very practical, and we don't want to be responsible for your friends or family's reading about your "caveman workout" in the paper.

A more practical application would be to stage a "prediction run." A group of runners would remove their watches and handicap their start times based on a time prediction over that distance. Everyone would have equal chance of winning, there would be a race within a race, and everyone, except for the fastest runner who takes off last, would feel like he or she is being chased. The winner is the one who came closest to his or her predicted time. At the end all the runners would celebrate in a similar fashion to a standard race.

So, if you are looking for a reason to exercise, or if you want to add a little excitement to you're your running, think and act like a caveman. Such an idea may just be the missing link to great fun and fitness for modern-day runners like you and me.

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

Helping to identify and
solve community health issues

By Nicole Rogers, MPH, CHES

Since its inception in 1997, the mission of The Health Collaborative has been to improve the health status of our community through collaborative means. It benefits us all when the community works together to find answers to health care issues. Collaboration raises awareness of community health issues and highlights spots where gaps in service exist. It brings our community's brightest minds together and acts on the synergy of like-minded community health initiatives. In addition, it helps those involved gain a deeper understanding of our health care issues as individuals from a variety of disciplines bring their areas of expertise and community knowledge to the table. Typically it's a very cost-effective way to address community issues since the goal of collaboration is to minimize duplication of efforts and maximize the resources in the community.

As The Health Collaborative gets ready to celebrate its tenth anniversary, we are thankful for the many healthcare partners in our community. Some of the achievements of the Health Collaborative to date are:

• Completion of the three Bexar County Community Health Assessments in 1998, 2002 and 2006.

• The creation of Fit City and Fit Schools which collaboratively addressed obesity, Type II diabetes, and increased physical fitness through programs such as Walk San Antonio and the Healthy Vending Initiative.

• The creation of the Youth Mental Health Council, which works toward maximizing resources to increase community awareness and services regarding youth mental health issues, including depression, cutting, eating disorders and teen suicide.

• The newly created and implemented Project Measure Up, which is the youth overweight and obesity surveillance project based in Bexar County Independent School Districts that works collaboratively with local youth obesity prevention partners to maximize programs and policies in the schools.

Remember: You don't have to be a hospital system or a social service agency to support good health in Bexar County collaboratively. Join a fun run for health, volunteer at your local hospital, food pantry or Meals on Wheels. Each one of us is important to this community, and improving our health together is the very definition of Community health.

For more information, visit www.healthcollaborative.net.

Exercises to bring out
the best in your legs

By Shannon Sutton, CPT

You see it all the time in movies, magazines, at the pool, walking down the street -- enviable legs. Why not strive to uncover those great legs of your own? With a little bit of hard work and determination, you can! Start by setting a realistic goal (like fitting into those shorts that are just a bit too snug), take measurements for your "before" to track your progress, and get moving.

Step-ups
Using a step, an elevated platform or, better yet, stadium bleachers, step up (placing the weight through your stepping heel). Perform 15 - 25 steps and then switch sides. Focus on pulling your weight up with your front leg while contracting your abs and glutes. Repeat two to four sets per leg, stretching between sets.

Lunges
Lunges, lunges, lunges ... don't you just love them?! Once you get over the "hump," they're really not bad, and the results make it worth every bead of sweat. Lunges can be done anywhere. While I prefer being outside, during these hot summer months I opt for walking lunges (indoors) on the treadmill. For the early risers who also love the great outdoors, high school tracks and stadiums, parks and neighborhood blocks are perfect for a great workout with a nice change of scenery Note: Remember to "stack your joints" -- knee over heel, shoulder over hip.

Bridges
These are for your glutes and hamstrings. Lie on your back with heels at hips' width, a few inches out from your glutes. Raise yourself up from your tailbone (slowly) until your weight is balanced between your heels and shoulders. Hold this position while focusing on the gluteal and abdominal contraction. For more of a challenge, raise one foot about two inches while keeping your hips square. Alternate and repeat. Note: You may also add a weight plate to your hip/pelvic area.

For best results, remember to combine resistance training and consistent cardio with frequent, well-balanced "mini-meals" and plenty of rest and fluids. (No, beer and margaritas don't count) Stick with it, and keep moving!

Shannon Sutton is an independent certified personal trainer. Her certifications include ISSA, NASM, APEX and Reebok. She has invested years in helping individuals reach health, fitness and wellness goals. Contact her at (210) 722-3962, or E-mail her at jssutton2003@yahoo.com.

By Kelly A. Golff
Photography by Robert French

San Antonio has no shortage of brilliant basketball teams. The dedication and single-mindedness exhibited by the four-time champion Spurs also shines in the Silver Stars, our Womens National Basketball Association (WNBA) team. The women's professional season started in May, and all eyes are turned on a team that could be knocking on the doors of the playoffs.

South Texas Fitness & Health magazine recently sat down with four Silver Stars players to learn more about them. And perhaps more importantly, find out how veteran Vicki Johnson, second-year player Sophia Young, original Utah Starzz member Marie Ferdinand-Harris and Erin Buescher, the WNBA's Most Improved Player in 2006, stay in peak competitive condition.

STF&H: Marie and Sophia -- you two must really like San Antonio since you both bought homes here.

Marie Ferdinand-Harris:
Yes, it seemed like the best place for my husband and me. Well I'm from Miami, and my husband is from Arkansas, so San Antonio seemed like a good compromise. I love it. It's a very friendly town -- nice and quiet. With the Spurs' winning and so much being built here, San Antonio's up and coming. Plus, it's so family-oriented. That's a big reason we chose to live here because we just had a son last year. It's a great city for raising a family.

Sophia Young:
I'm originally from the Caribbean but played at Baylor in college, so I have a lot of good friends here. From the first moment I got here, I just fell in love with it. The Spurs have brought San Antonio a lot of attention. I think it will just keep growing. Even for young single people there's a lot to do here.

STF&H: Vicki, you're the oldest player on the team. How did you get started playing basketball?

Vicki Young:
When I was 10-years-old, my older brother kept saying, "Girls can't play basketball." He'd tell me to go in the house and bake a cake or something. It made me so mad! So I practiced every chance I got, and he finally decided to teach me a few things. I remember he came to one of my games when I was in fifth grade. We were playing against seventh and eighth graders. I was so intimidated by the older girls that I wasn't shooting the ball. My brother gave me a little talkin' to during the half and said I could either shoot the ball or deal with him. I made 25 points during the second half!

STF&H: What about you, Erin? What was your first exposure to the sport?

Erin Buescher:
It was kind of a fluke. A friend of mine in junior high heard there were tryouts and said we should go. The funny thing is that I showed up and she didn't!

Marie Ferdinand-Harris:
That's kind of how I got my start too! I was such a girly-girl; I loved playing Barbies and watching cute 90210-type shows. I was lazy too - never liked to run. When I was in eighth grade, we heard an announcement about basketball tryouts, and one of my best friends convinced me we should go. I was thinking, "You cannot be serious." But I fell in love with it the very first day. I remember thinking, "Oh my god, this is fun!" I never thought I'd be professional basketball player.

STF&H: All of you look like you're in great shape. What did you do to prepare for this season?

Sophia Young:
I have a personal trainer who I see almost everyday, except for weekends. For cardio I do a lot of sprints and then do some lifting. I've never been a long-distance runner. I'd just rather get it over with.

Erin Buescher:
I'm with Sophia on the sprints. They seem to produce the best results and are so good for basketball. I like to keep a lot of variety in my workouts. I surf, play beach volleyball and soccer when I can. During the summer I was in Greece and really enjoyed training in sand along the Mediterranean. I'm all about really hard and really short workouts. A lot of my training isn't so much by the numbers but by how I feel. I push myself pretty hard and try to stay in tune with my body. It's been a lot of trial and error, but I've seen some positive changes in my body over the past year.

Vicki Young:
I'll say! Girl, you're my idol! Erin has an incredible body and so much endurance. My goal was to slim down. I set up some weight and body fat goals. I changed my diet - going heavy on the vegetables and eating every three hours to keep my metabolism going. I practiced everyday and did a lot of weight training to get more cut. I don't want to be in the gym all day, so I go to 60-70 percent max with low weight and high repetition.

STF&H: Perhaps the greatest fitness comeback story is Marie's since she took off last season to have her son. What did you do to get back into shape?

Marie Ferdinand-Harris:
It's been a challenge getting my core muscles back. My abs have been the hardest, weakest area and took the longest to get back. I worked with a fitness trainer to get those back. I had no idea how many different ways there was to work those muscles! I work on my abs every chance I get, even now, because it's so easy to lose that.

Vicki Johnson:
Yeah, you have to do those crunches. I do 200 a day -- 100 in the morning and 100 at night.

STF&H: I hear that a lot of you go out for sushi together. Any favorite restaurants or places in San Antonio where you like to relax?

Marie Ferdinand-Harris:
I love Zushi Sushi! Pappadeaux is also a favorite. If I'm shopping, it's usually at North Star Mall.

Sophia Young:
I like PF Changs and the Cheesecake Factory. Shopping at The Shops at La Cantera and the Quarry is cool, too. I just floated the river for the first time, too. I'll be doing that a lot - it's so much fun!

Erin Buescher:
I'm a big fan of Zushi Sushi too. I need some tips since I've only been here for a month so I'm still scouting the city. So far San Antonio is great!