August 2007 Archives

Cool recipies for hot August days

By Fran Werner

When it comes to beating the heat, no fruit can beat a slice of melon. Melons not only taste great, but they're loaded with vitamins, minerals and antioxidants, so they're good for you too.

Melons are made up almost entirely of water, so they're filling and refreshing without being heavy in calories. Most melons contain about 50 calories per cup and no fat or sodium. Different melons are high in different nutrients, depending on the color of the melon.
Watermelon is particularly high in lycopene and carotenoids (both are antioxidants), potassium, and vitamins A, B6 and C. In addition, it's the melon highest in fiber.

Cantaloupe is also high in carotenoids, vitamins A and C, and contains folate, which may help prevent birth defects and heart disease. Honeydew is high in vitamin C and potassium. Other melons, such as Casaba, Crenshaw and Persian also contain a fair amount of vitamins and minerals.

Different people have different ways of picking a ripe melon. The best way I've found is to ask one of the produce employees to pick one for you. Other methods (which work pretty well) are to thump a watermelon (it should sound hollow, not heavy) and to sniff a cantaloupe or honeydew (it should smell sweet). If whole, it's best to store your melon at room temperature. Once they've been cut, though, store them in the refrigerator.

Here are some great recipes for enjoying your melons:

Watermelon Gazpacho
2 Cups diced watermelon (1/4" dice)
2 Cups orange juice
2 Tablespoons extra-virgin olive oil
1 cucumber, seeded and cut into 1/4" dice
1 small yellow bell pepper, seeded and
cut into 1/4" dice
1 small onion, cut into 1/4" dice
2 medium garlic cloves, minced
1 small jalapeno pepper, seeded and minced
(keep the seeds in if you like it hotter)

3 Tablespoons fresh lime juice
2 Tablespoons chopped fresh cilantro, basil, or parsley

Process 1/2 cup of the watermelon with the orange juice and oil in a food processor or blender until pureed. Transfer into a bowl with the remaining ingredients. Season with salt and pepper to taste. Refrigerate until ready to serve.

Nutrition information: per 1/6 of the recipe: 113 calories, 5 grams fat, 16 grams carbohydrate, 1.4 grams fiber, 2 grams protein, no cholesterol, 68 mg. sodium.

Following recipe from USA Weekend.

Watercress, Melon and Almond Salad
3 Tablespoons fresh lime juice
1 teaspoon white sugar
1 teaspoon minced fresh ginger
4 Tablespoons vegetable oil
2 bunches watercress, trimmed and chopped
2 Cups each cubed watermelon and cantaloupe
1 Cup cubed honeydew melon
1/3 Cup toasted and sliced almonds

In a large bowl, whisk together lime juice, sugar and ginger. Gradually add oil, and season with salt and pepper to taste. Add watercress and melons to dressing and toss to coat. Transfer to plates, sprinkle with almonds and serve immediately.

Nutrition information per 1/4 of the recipe: 277 calories, 21 grams fat, 21 grams carbohydrate, 4 grams fiber, 7 grams protein, no cholesterol, 62 mg. sodium.

Cold Melon Salsa
3 tomatoes, seeded and diced
1/2 honeydew melon, peeled and diced
1 cantaloupe, peeled and diced
1 Cup minced red onion
1/2 jalapeno pepper, seeded and minced
(Use the seeds if you like it hotter)
1/2 Cup chopped cilantro
3 Tablespoons fresh orange juice
1/2 teaspoon salt
2 Tablespoons fresh lime juice
1/2 Cup finely chopped almonds

In a large bowl, stir together tomatoes, melons, onion, jalapeno and cilantro. Stir in the orange juice, almonds, salt and lime juice. Refrigerate at least four hours before serving.

Nutrition information per 1/8 of the recipe: 126 calories, 5 grams fat, 20 grams carbohydrate, 3 grams fiber, 4 grams protein, no cholesterol, and 166 mg. sodium.
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. Werner 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.

San Antonio's own "Rocky"

By Paul Baltutis

If you had to use one word to describe Ed Nagle's life since 1993, you might choose the word: "Rocky." On many levels Nagle has persevered to overcome some incredible obstacles. In 1993 he had a near-fatal 30-foot fall. In 2001 he was diagnosed with colon cancer. In 2006 the cancer spread to his lungs, and he required surgery to remove part of his upper right lobe. The good news now is that at age 61, Nagle is cancer-free, and he's set his sights on the Pike's Peak Ascent marathon on August 18. Why such an extreme event considering what he has been through?

It started when Nagle was in his early forties and living in Fort Worth. It was then that he began to develop an interest in physical fitness and running. A friend of his was running marathons and was a veteran of the Pike's Peak Marathon (PPM), a 26.2 mile trail run that goes from 6,280 feet to 14,110 feet and returns.

Nagle's interest in running and completing Pike's Peak led him to train and complete the PPM in 1993. He was in the best shape of his life and was hoping to improve at his 4:30 marathon personal record. Two months after the Pike's Peak race, however, tragedy occurred as Nagle suffered a work-related 30-foot fall when the rope that was supporting him broke. Nagle suffered a broken pelvis, cracked ribs and head injuries. The doctors believe his being in such good physical shape probably saved his life.

His recovery was slow, but something stuck in Nagle's mind: the thought of getting back to running again. "I truly believed that running was good for me, and the hope of running a event like a marathon or Pike's Peak again kept me going."

While his mind was willing, his body was permanently affected by the fall. The accident caused his right foot to drag, and he goes through about a pair of shoes in a month. His running form is similar to a bicycle that has one brake shoe constantly rubbing. But nothing would stop Nagle from the task at hand.

Progress was being made year by year, and Nagle started training for the marathon distance in 2001. When Nagle was diagnosed with colon cancer, his goal was not deterred. "I asked my doctor if I can still train and run a marathon while on chemotherapy, and the doctor said it would be O.K."says Nagle. With those words, Nagle trained and completed the Oklahoma City Marathon in April of 2002.

Since 2002 Nagle has completed 20 Marathons and nine half-marathons and three Pikes Peak Ascents (PPA) (2003, 2004 and 2006) He was accepted to run the PPA in 2005; however, because of painful foot sores from treatments, he was unable to participate.

All his marathons were run while he was on chemo, but the PPA in 2006 was one of his most formable challenges. He would have only six months to recover from major surgery, whose net effect, while necessary, would give him less lung capacity in the thin air of Colorado's Rocky Mountains. Nonetheless, he completed the PPA last year in 7:23, the last and proudest finisher of the day.

"I hope to show people that adversity is not the end of the world. It's going to happen to everyone sometime during his or her lifetime. It's how you deal with it that's important. You can give up or fight. If you believe in yourself and keep fighting, it can make you a better person," says Nagle.

Nagle now looks to the 2007 Pike's Peak Ascent as a chance for him to achieve another milestone. "I really want to make the 6:30 cut-off and make the official finishers list for the PPA," he commented. I don't know about you, but my money is on Rocky, the undisputed king of the mountain.

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.

Recognizing the connection between
physical activity and mental wellness

By Nicole Rogers, MPH, CHES

With so much emphasis on physical health and wellness these days, it's easy to overlook the importance of mental health and ignore the link between physical activity and mental wellness.

Like physical health, mental health is impacted by biological, physiological, social and cultural factors. Over a lifespan, across gender, ethnicity and socio-economic environments, mental health plays a crucial role in every aspect of human interaction.

Physical activity is believed to improve the quality of life for those dealing with mental health problems by strengthening the ability to cope with life's everyday challenges. It has been credited with improving overall mental well-being as people who exercise report an improved body image, improved mood and a reduction in sleep difficulties.

Participants in sports and exercise clubs may reap the additional benefit that the social environment can have on mental health. Members of these social organizations frequently report a sense of cohesion and belonging. Among all the research being conducted today is the study of the impact of the social environment on disease.

One major mental health concern faced by many in the U.S. today is depression. Chronic depression is defined as feeling depressed or sad for two or more years. The National Institute of Mental Health reports depression as a leading cause of disability and ranks it second in terms of disease burden. The World Health Organization reports that 25 percent of the population will develop some form of mental disorder at some point in life, and the number of people suffering from depression is nearly 121 million.

The 2006 Bexar County Community Health Assessment, compiled by the Health Collaborative, reported that 24 percent of the respondents said that they felt depressed for two or more years.

Research shows that regular physical activity helps maintain a healthy heart and circulation. It also improves blood flow and blood pressure. It lowers glucose levels, helps with weight loss and strengthens muscles. Consequently, exercise helps prevent depression. It is not necessary to engage in strenuous activity to reap the benefits of exercise. Moderate exercise such as brisk walking most days of the week for 20 minutes is sufficient to benefit the cardiovascular system. Most people also find it relaxing and say that it helps reduce stress.

The U.S. Surgeon General's report on mental health states that most of the people with diagnosable mental health disorders do not receive treatment. The stigma associated with mental illness continues to be a barrier to treatment. Increased awareness of mental wellness can help reduce the stigma and encourage individuals to seek help. The Youth Mental Health Council (YMHC) of the Health Collaborative works to identify mental health issues that affect children and to educate and provide resources for parents and other adults who work with children. The council has presented free public forums on such issues as self-injury, binge drinking and suicide prevention. Membership in the YMHC is open to individuals in the community interested in youth mental health.

Understanding the causes of mental illness, how mental illness can be prevented and where to turn for treatment can be helpful in dealing with this issue. Good physical health contributes to good mental health, making fitness and nutrition important. Regular medical check-ups are important, too, because they can detect mental issues.

It's important that people recognize the importance of mental health in our community and take an active role in increasing awareness that physical fitness can improve mental wellness.

Start with yourself! Get out there and exercise, and you'll find yourself smiling all day long!

Nicole Rogers, MPH, CHES is the executive director of The Health Collaborative, a cutting-edge, public-private model for solving community health issues. For more information, visit www.healthcollaborative.net.

Yoga/Meditation 101

By Laura Brookover

Yoga breath work or meditation is centuries old, and perhaps the simplest form of meditation is Anapana meditation, or "simple breath awareness," which allows one to focus on something that is indeed, the most portable, ready-made meditation tool in existence - the breath!

Anapana meditation ("simple breath awareness")
Sit in any comfortable seated position. Lengthen the spine and sit tall and strong. Bring the awareness to the breath with a focus on the area between the nose and the upper lip. It may be useful to place just a drop of essential oil of this point. This point will serve as your "dristi" (pronounced "dree-shtee") or focal point. Close your eyes. Now just begin to breathe as you normally would. Do not attempt to manipulate the breath. If you need to breathe more deeply, do. If your breaths are shallow - so be it. You job is to focus your awareness on the sensation of the breath as it passes over the area between the nose and the upper lip. Begin by counting 10 exhales. Focus your mind, like a laser pinpoint, upon theses exhales in the exact location described. As you notice thoughts, feelings, noises invading your process, don't worry. That is exactly the point. These are not distractions but very useful tools to help you to learn to re-focus. These outside stimuli are to be viewed as passing clouds. As you notice your attention drawn to the clouds, find a special word that works for you. "breath," "focus," or "dristi" may work, or you may find your own special way of resettling your mind on the sensation of the breath passing over the area, on each exhale, between the nose and the upper lip.

Begin with just 10 breaths. Work up to 5 minutes or more.
See how you feel. The key to meditation is consistency. If you can carve out a few minutes each day, perhaps in the morning, in the same chair, at the same exact time, you will begin to set the foundations for a valuable, life-giving, lifelong practice!

If this technique is too boring for you, venture out! The Internet is rich with numerous tips and techniques - and all of them - as long as their orientation is positive - will have the same healing effects! So have fun. Be adventurous. Live, learn and play! You have just begun a wonderful, fulfilling journey.

Some of the benefits of meditation include:

• decreases respiratory rate, increases blood flow, slows the heart rate

• increases exercise tolerance in heart patients

• helps alleviate allergy symptoms

• can reduce arthritis pain

• increases serotonin (low serotonin is associated with depression, obesity, insomnia and headaches)

• stabilizes blood pressure

• reduces anxiety attacks

• decreases muscle tension (and any pain due to tension: ie. can help alleviate migraines)

• reduces Pre-Menstrual Syndrome

• helps in post-operative healing

• enhances the immune system

• increases activity of 'natural-killer cells,' which kill bacteria and cancer cells

Laura Brookover, a personal trainer and yoga instructor, was first introduced to meditation when she was a member of the U.S.A. Gymnastics Team as a child. The U.S. Olympic Training Centers required meditation exercises for optimal performance training. At age 11, Brookover began studies under a guru, the Maharish Mahesh Yogi.

By Kelly A. Golff
Photography by Robert French

Once again San Antonio was awarded the dubious distinction of being one of the fattest cities in America by Men's Fitness magazine (we're #2 after Las Vegas). For years residents and the media have poked fun at our city's penchant for plumpness, but Roger Soler isn't laughing. The owner of three athletic shoe and gear stores in Bexar County, Soler has made it his life's work to get people off the couch and to participate in physical activities they enjoy.

The starting line
Born in Argentina and raised in Peru, Roger Soler's competitive spirit soared at a young age. "I played soccer every day when I was a kid and have always enjoyed competing," he recalls. With high school success in track and cross-country, he earned a track scholarship to University of Texas at San Antonio and has been here ever since.

After graduating with a bachelor's degree in physical education, Soler wasn't sure what he wanted to do. He coached at a middle school and worked at a fitness club. Both experiences reinforced the thought that had been idling in the back of his mind. "I wanted to go into business for myself, and I knew it needed to relate to something I enjoyed," shares Soler. "Running has always been a big part of my life, so it seemed like a natural combination." He took some business courses, researched the marketplace and got a lot of advice. He opened his first running shoe store on Jackson Keller Road in December 1989. "It was pretty small. Looking back, I didn't know what I was doing, especially financially," he says with a chuckle.

Out of the blocks
From the beginning Soler envisioned himself as a promoter of fitness and health within the community. Unlike the national chains, Soler isn't just out to sell shoes. "My goal is to make you into a person who enjoys whatever physical activity you choose, whether it's running or volleyball, cycling or swimming. My staff understands the needs of someone who is getting involved in a sport," says Soler. "They're all athletes and/or coaches themselves, so they understand the equipment aspect, as well as what it takes to participate successfully." Soler says the natural consequence of promoting sport is of course, selling more shoes and equipment. It's a handy little business equation that quickly translated into two additional locations: a store in Alamo Heights on Broadway in 1994 and one geared toward triathlons in Helotes in 2004.

As he gets ready to celebrate his 18th business anniversary in December, Soler notes they've never been better financial shape. "I owe much of my success to my business mentor, R.D. Elder, the former race director of the San Antonio Marathon. He asked a lot of questions and made me think about my decisions."

We Run San Antonio
Retail is just one facet of Soler's Sports. Roger and his team also manage some of the race logistics for more than 30 events each year, such as the Race for the Cure and the San Antonio Marathon. But what gives Soler his greatest satisfaction is We Run San Antonio, a program he created for individuals from all walks of life to have access to the proper tools and coaching needed to reach their fitness goals. "San Antonio is faced with the challenge of becoming one of the fittest cities in America," says Soler. "This flexible, multi-functional organization promotes fitness for kids, adults, corporation, clubs and more. It's a springboard people can use to make fitness an enjoyable part of their everyday life."

An example of what We Run San Antonio offers is the Summer Marathon Training Program. Soler's Sports coaches provide an 18-week training program designed to prepare runners to make it to the starting line of the San Antonio marathon injury-free and in proper condition to complete the race. Participants meet with the coaches twice a week for group training sessions that dovetail with the special needs of each individual.

We Run San Antonio promises to help participants:

1.    Experience your community: Committing to a program can help you discover a new side of our city. The training may take you to an area of town you don't normally see.

2.    Meet new people: Finding new friends through fitness is fun. Plus training partners can further motivate you to reach your fitness goals.

3.    Get motivation: Group training programs have been proven to get people off the couch or out of a training rut. Group training can inspire you and give new life to your training regimen.

4.    Become a revolutionary: Hundreds of thousands of people lace up their shoes every day to participate in the sport of running. Actively participating with We Run San Antonio helps fulfill the dream of transforming San Antonio into one of the fittest cities in America.

"They make running a marathon seem accessible," says summer marathon training program participant Tara Uffelman of Helotes. "The camaraderie and coaching is great, and I can already feel myself getting more fit. I can't wait to add 'run marathon' to my list of lifetime accomplishments."

Finish line
Soler says he's seen a gradual change in San Antonio with regard to health and fitness in the last few years. "The attitudes of people and corporations, even the city government, are changing and starting to be more active and promote wellness and fitness," says Soler, who runs five days a week and cycles once a week. "We have great parks, facilities and weather for sports. There's no excuse not to get out there and get busy." Especially when we have such dedicated citizens like Roger Soler making it easier than ever to live fit, healthy lives.