Tip of the Day

Every day this week, do 10 push-ups (any kind) before you shower.

Time: Obstacle or Opportunity?

For our first Move It Monday (the newest addition to H3 Daily), here is an article from Jessica Lynn, Director of Guest Programs, about making exercise a priority.  I love the title!

 

One of the greatest obstacles to maintaining a consistent exercise program is having enough time.  It’s extremely important for our physical and mental health to achieve a healthy, balanced lifestyle.  As society speeds into the fast lane, we need to be the defensive drivers of our own life.  It’s up to us to find the balance that will make us happy and healthy.

Time Management from the Inside Out, by Julie Morgenstern, can help you create a “Time Map – a budget of your day, week, or month that balances your time between the various departments of your life.”  This can be especially helpful for those of us who try to take on every task thrown our way.  According to the author, “saying ‘yes’ to the person in the moment could mean you are saying ‘no’ to someone whom you’ve already promised that time to.”  Keep in mind – that person may be you.

Some examples of Morgenstern’s “Life Departments” include: Self, Work, Family, Health, Friends, and Community.  When developing your own Time Map, you are encouraged to create an oasis of time for the one thing you find lacking (for example, Exercise).  It can be quite empowering to develop a schedule around something that is extremely important to you.  View your time as an opportunity to achieve your goals rather than an obstacle.

Scheduling your exercise time first will allow you to see adjustments that can be made in order to fill the void that has been missing without an exercise regimen.  There are so many benefits to exercise: increased energy, stamina, strength, and flexibility … as well as a decreased risk for disease, reduced stress, and a positive body image.  So many benefits that it’s hard to find a reason it should NOT be a part of your life.  So, if time is an issue for you, map your way to success by creating a personalized Time Map.

 

"You can't build a reputation on what you're going to do." -- Henry Ford

Tip of the Day #32

Take pictures of your food as your journal and look back at them once a day.

T.G.I.(H).F.

Thank Goodness I (Have) Friends!  Exercise friends, that is!

Looking back at our wonderful H3 Intern, Allie’s post about the ‘Attitude of Gratitude’, I realized how thankful I am for my exercise buds.

Working in an environment where everyone’s main goal is living a healthy lifestyle, it may seem as though it’s never a struggle to keep up.  However, we are ALL human, and have the occasional bad day.  Well, I recently lost motivation of ALL things healthy due to an injury. 

Fortunately, I had a motivated exercise bud to push me back into the routine.  Without the accountability from others, I would have a hard time pulling myself out of the warmth of my bed at 6:00 a.m. for a 4 mile run. 

Whether you are going to the gym, taking a class or going for an afternoon walk, knowing you have someone counting on you – makes it a lot more likely that you will commit to exercise and follow through.

So, this weekend, call a friend and set a date -- an exercise date! 

Find your H3 Friends on our Fan Page!

Tip of the Day

Plan something fun every weekend.

TAV: Portabello Mushroom Pizza with Balsamic Pesto Sauce

Make every night a PIZZA night with our delicious Portabella Mushroom Pizza. Covered in a mixture of cheeses and fresh veggies—this pizza is sure to satisfy your pizza cravings without all of the fat and calories!

Not only are they yummy - but offer many health benefits!

 

Portabello Mushroom Pizza

Ingredients

- 8 Portabello Mushroom Caps

- 8 Tbsp. Balsamic Pesto (see below)

- 1 Cup Part Skim Mozzarella Cheese, grated

- 1/2 Cup Provolone Cheese, grated

- 1 Cup Canned Artichoke Hearts, drained and chopped

- 8 Black Olives, pitted and chopped

- 1 tsp. Fresh oregano, chopped

- 1/4 Cup Sundried tomatoes, chopped

- 8 Tbsp. Parmesan cheese, finely grated

Preparation

Preheat the oven to 400 degrees.  Brush underside of cleaned mushroom cap with 1 tablespoon of pesto.  Place pesto brushed caps on a parchment lined baking sheet and roast for 5 minutes.  Mix mozzarella, provolone, oregano and tomoatoes together.  Remove mushrooms from the oven and fill each cap with a portion of the cheese mixture.  Top each with 1 Tbsp. of parmesan.  Return to hot oven and bake for 8 to 10 minutes or until cheese has browned.   Garnish with a sprig of fresh oregano if desired.

Serving Size:  1 mushroom
Number of Servings: 8
Calories: 160
Fat: 9.75 grams

 

Balsamic Pesto Sauce

Ingredients

- 1 1/2 Cups Fresh basil leaves (lemon basil is delicious if you can find it)

- 2 cloves Garlic

- 1/4 Cup Pine Nuts

- 2 Tbsp. Extra Virgin Olive Oil

- 1/4 Cup Dark Balsamic Vinegar

- 1/4 Cup Vegetable Stock

- Pinch Salt and Black Pepper

Preparation

- Place basil, garlic and pine nuts in a small food processor and chop until very fine.  While processor is running, slowly pour olive oil, vinegar, and stock through the opening and continue blending for 1 minute.  Pesto will be soupy, not thick like the traditional style.  Remove to a plastic or glass container and add salt and pepper.  Store in refrigerator for up to one week.

Serving Size: 1 Tbsp.
Number of Servings: 16
Calories: 30
Fat: 2.75 grams

Tip of the Day #28

Try one new fruit and/or vegetable this week.  How about a mushroom?

TAV: Mushrooms

Mushrooms have always been a funny food to me.  They grow in the yard, the Smurfs live in them, and certain types can kill you (unless your name is Mario or Luigi)!

I know – I know – mushrooms are not really considered a veggie.  But even though they truly belong in the ‘edible fungi’ category – I am still going to highlight them during a Try-A-Veggie post.

However, these little fun-guys (hehe), offer many of the same health benefits as vegetables do. 

Composed mainly of water, they are low in calories and sodium, are fat-free and one Portabella mushroom contains more potassium than a banana does!  They also have no cholesterol and contain anti-oxidants to support a strong immune system.

Mushrooms are available year-round and there are over 38,000 varieties!  Some of the most common types (and the ones that won’t leave you ill) include the button, crimini, shiitake and portabello. 

Check back tomorrow for one of our most popular recipes, Portabello Mushroom Pizza with Balsamic Pesto Sauce. 

 

Joke – of – the – Day (Because I couldn’t leave a mushroom post without one!)

Q: Why did the mushroom go to the party?

A: Because he was a fungi.

Q: Why did he leave?

A: Because there wasn't mushroom.

Tip of the Day #27

Take 20+ minutes to eat your meal from start to finish.

Stuck in a rut?

Never fear – interval training is here! 

A true fat-burning exercise, interval training involves both high intensity intervals and lower intensity recovery periods. 

Not only will you finally bust through that stubborn plateau – but will only spend half the time doing so.

Take a look at all of the benefits of interval training:

-  You’ll torch more calories.  The more intense your workout is – the more calories burned – even if it is for short periods of time.

-  You’ll become more aerobically fit.  As your cardiovascular fitness improves, you will be able to go longer and harder.

-  You’ll add variety to your routine – beating the boredom.  Not only will you spice up your routine – but switching it up also keeps your muscles guessing.

-  You don’t need any special machines.  You can do interval workouts indoors or even outdoors – alternating speed between mailboxes, driveways or other landmarks.

Now – how to get started... 

You don’t have to be a super-star athlete to reap the benefits of interval training.  Here is an example of interval training using a treadmill and varying the incline:

 

H3’s Famous Treading Routine

Warm-up for 5 minutes at a comfortable speed - increase speed by 0.2mph for minutes 3 and 4

Interval Set #1 – Each minute, increase the incline to the following:

Min        Incline

6              3

7              4

8              5

9              6

10           7

11           6

12           5

 

 Interval Set #2

 Min                       Incline

13 – 14                    3

15 – 16                    5

17 – 18                    7

19 – 20                    9

21 – 22                    7

23 – 24                    5

23 – 25                    3

 

Interval Set #3

Min        Incline

26                           2

27                           3

28                           4

29                           5

30                           6

31                           7

32                           6

33                           5

34                           4

35                           3

36                           5

37                           7

38                           5

39                           3

40                           1

Begin 5 minute cool-down, decreasing speed in increments of 0.3-0.5mph.

 

HAPPY TREADING!  Check out Friday's playlist to really get you moving!

What's for Brinner?

Do you ever eat breakfast for dinner?

If not, here is a recipe so yummy you won't want to wait until tomorrow morning to try it!

H3 Banana Oatmeal Hotcakes

Ingredients

1/2 Cup Rolled Oats

1 Cup Water

2 Tbsp Light Brown Sugar

2 Tbsp Canola Oil

1/2 Cup Whole Wheat Flour

1/2 Cup All-Purpose Flour

1 1/2 tsp  Baking Powder

1/4 tsp Baking Soda

1/4 tsp Salt

1/4 tsp Ground Cinnamon

1/2 Cup Skim Milk

1/4 Cup Non-fat Yogurt

1 Mashed Banana

1 Egg

Preparation

In a large, microwave safe bowl, combine the oats and water. Microwave on high until the oats are creamy and tender; about three minutes. Stir in brown sugar and canola oil; set aside to cool slightly. In a separate bowl, combine the flours, baking powder, baking soda, salt, and ground cinnamon; whisk to blend. Add the milk, yogurt and mashed banana to the oats and stir until well blended; beat in the egg. Add the flour mixture to the oat mixture and stir until just moistened. Place a nonstick frying pan or griddle over medium once hot, spoon ¼ cup pancake batter into the pan. Cook until the top surface of the pancake is covered with bubbles and the edges are lightly browned; about two minutes. Flip the pancake and cook for another 2-3 minutes. Repeat with remaining pancake batter.

Servings: 10

Serving Size: 1 hotcake

Calories: 90

Fat Grams: 3

Tip of the Day #23

Be a vegetarian for a day. It can help you reduce your intake of fat and total calories.

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Tip of the Day #25

Eat until you are 80% full.

It's FRIDAY!!

Finally Friday!  Boy has it been a long week.

I'm going to unwind with this playlist --- on my weekend bike ride to the beach! 

 

Hope you enjoy these tunes -

1. Fun Fun Fun (Beach Boys) -------------------   Warm-Up

2. Surfin' Safari (Beach Boys)--------------------- Warm-Up

3. This is how a heart breaks (Rob Thomas)

4. Die Another Day (Madonna)

5. Supermassive Black Hole (Muse)

6. 15 Step (Radiohead)

7. With Love (Hilary Duff)

8. 500 miles (Proclaimers)

9. Black (Vanessa Carlton)

10. Somebody Told Me (The Killers)

11. Mercy (Duffy) ---totally LOVE this song for running, too!

12. Its my life (Bon Jovi)

13. Temperature (Sean Paul)

14. I want you to Want Me (Letters to Cleo)

15. Hard to Concentrate (Red Hot Chili Peppers)

16. Northern Star (Melanie C) ---------------------------------Cool down

17. Here (In your Arms) - Hellowgoodbye-------------------Stretch out

 

Send me your favorite playlist - and I will feature it on our blog!

Tip of the Day #24

Walk to a co-worker's office rather than calling or emailing.

Dining Out Guide: Asian Cuisine

It's getting closer to the weekend...and for me that usually means dining out.

This weekend, I am planning to visit one of my favorite restaurants Hinoki -- I never pass up a night of fresh sushi!

So for one of America's most popular take-out options - look below for the 'Unwise, Better, Best' options.

As always, PORTION CONTROL is key.  Generally, while dining out you will receive a larger portion than normal.  Try asking for half of your meal boxed 'to go' before they serve it to you.  Or split the entree with a friend.

 

UNWISE

-  Fried Rice

-  Egg Rolls - can have up to 200 calories per roll!

-  General Tso's Chicken (a sweet and spicy deep-FRIED chicken dish)

-  Sweet and Sour Pork -- generally anything labeled 'Sweet and Sour' will contain lots of sugar and calories!

-  Pot Stickers (Deep Fried Veggie Dumplings)

-  Tempura -- don't let the name throw you off, tempura means 'fried' so even if it is Tempura Veggies - BEWARE!

-  Soy Sauce -- watch portions, contains LOTS of sodium!

-  Lo Mein noodles -- be wary of HUGE portion sizes.

- Sushi choices that are tempura based with extras like cream cheese or mayonnaise dressings, like the Philly Roll.

 

BETTER/BEST

-  Egg Drop or Wonton Soup

-  Shrimp Chow Mein

-  Moo Goo Gai Pan (Sliced chicken breast and stir fry veggies, usually in a light sauce)

-  Chop Suey (One of the few dishes often prepared without meat - VEGGIE OVERLOAD!)

-  Hot Mustard Sauce

-  Miso Soup

-  Stir Fry Veggies

-  Edamame (Soy beans)

-  Cucumber Salad

-  Sushi -- choose Maki Sushi, Salmon and Tuna Sashimi

-  Ponzu and Ginger Sauces/Dressings (ask for all dressings and sauces on the side!)

 

My mindful eating challenge:  Try using chopsticks!  Not only will it help create the ultimate Asian experience, but will slow down your eating. 

Have you ever tried eating rice with chopsticks?  It's like dancing with two left feet!

 

One last thing, don't forget your fortune cookie!  A low-calorie, low-fat dessert (only 30 cals per cookie) -- with a surprise inside. 

Today's fortune: 

Tip of the Day #22

Hand wash your dishes rather than using the dishwasher.

Living the Healthy Lifestyle

Are you signed up for our monthly e-newsletter?

If not, you are missing out on H3 upcoming events, free recipes, workouts and more!

Sign up on the right.

Check out the latest edition of Living the Healthy Lifestyle.

Tip of the Day #21

Walk around your house during commercials--you don't need to watch them anyways. They may trigger food cravings!

Building a Better [Stronger] Body

Last week, a study announced that strength training shows benefits in breast cancer survivors.  Not only does it help these already powerful women, but also provides MANY benefits for the Average Joe.

Weight training can help tone your muscles, increase metabolism, improve your appearance and prevent age-related muscle loss.

Why Strength Train?

Not only will you feel STRONG but here are a few other benefits from pumpin’ iron…

-  Reduces body fat --- who doesn’t want that???

-  Develops strong bones, which decreases the risk of osteoporosis.

-  Good for your HEART!  Helps prevent cardiovascular disease and high blood pressure.

-  Increase energy levels…no more 3pm slump!

-  STRESS reliever.

-  Improves mood and overall well-being.

-  You’ll sleep like a baby.

-  Increases stamina and endurance -- you’ll keep going and going and going…

-  Helps prevent injury.

-  Improves balance and flexibility.

I know all of this talk [ladies] has you thinking you will turn into the Incredible Hulk.  However, women are not equipped with the proper hormones (aka testosterone) to make this happen.  Still don’t believe me…click here.

Now that you’re convinced…

Learn the proper technique.  If you aren’t sure of the technique – enlist the help of a personal trainer or another fitness specialist.

Start slowly. If you just beginning, you may find you are only able to lift a few pounds.  Start with a weight you can lift 12-15 repetitions until fatigue.  After a few weeks, try increasing your sets to 2 or 3.

Take time to rest.  To give your muscles time to recover, rest one full day between exercising each specific muscle group. You might choose to work the major muscle groups at a single session two or three times a week — or plan daily sessions for specific muscle groups. For example, on Monday work your arms and shoulders, on Tuesday work your legs, and back to your arms and shoulders on Wednesday.

Alright, now that you’re armed and ready to get lifting…where to start?

Check out our library of videos with step by step instruction from our Fitness Director Adam Martin.

Guest Blog: Charlotte, H3 Program Intern

The Small Things Mean the Most

When you look at a fine painting and take it all in, it’s beautiful.  After a minute of staring, you may start to notice the small things in the painting that make it so breath-taking.  Well, trying to be healthy and losing weight can sometimes seem a little daunting, especially when you want a slice of chocolate cake on Girls’ Night Out.  But that’s just because you can yet see the result, the painting you are becoming.  

A friend once told me, to make it through the hard times, make a ‘small successes list’.  Every time you accomplish something on your road to a healthier lifestyle, write it down.  The next time you’re feeling blue, losing that motivation, or feel like your failing, you can pull out this list and remind yourself just how far you have come.

Here is a sample of what’s on mine:

1. I ran for 20 minutes today.


2. I haven’t touched ice cream in over a month (it’s a big weakness for me).


3. I went to workout in the snow.


4. I resisted splurging when I didn’t get a good grade.


5. I had to go get some new summer shorts, all the old ones are too big.


6. I can see my collar bones.


7. I ran a 5K today.


8. I tried a new veggie, eggplant, and I loved it.


9. I had to get rid of some of my shirts today, they look to big.


10. I went out to eat and didn’t splurge on calories.


11. My friend told me I look like I’m thinner today.

I try to put as many things as I can on it.  When I’m thinking of having that ice cream or feeling that I am not doing well enough, I pull it out.  Try it for yourself, start writing down what small things have made the painting of you breath-taking.  And remember as Curt Brinkman said, “Don't give up what you want most for what you want now”.

Tip of the Day #20

Be sure to look at servings sizes on packages--they may be smaller than you think. Sometimes you may not need a whole serving.

Tip of the Day #29

Take the batteries out of your remote control and get up to change the TV channel/volume manually.

Hear Ye, Hear Ye

All the buzz from the world this week...



An American Idol's Make-Over

And the Editor's Response...

 

Time to Get Buff, Breast Cancer Survivors

 

Making it to 100 Cakes

 

Get off the Couch, Potato!

 

Smile...it helps your Heart

Tip of the Day #30

Grocery shop after a meal--that way you are full and moving around (not napping!).

Get Your Snack On

Here at Hilton Head Health, we encourage small 100 calorie snacks called Metabo Meals which are designed to prevent overeating, stabilize blood glucose levels and increase your metabolism.  These snacks are often fresh fruits, vegetables, low-fat yogurt or even a small muffin. 

So when you feel that 3:30 pm urge to hit the vending machine – try to quench your ‘craving’ with one of the snacks listed below. 

Crunch on This

• 1-2 Rice Cakes with 1 Tbsp. of Nut Butter


• 100 calorie pack of popcorn (ex: Smart Pop)


• 1/2 cup of dry cereal (ex: Kashi Go-Lean, Mini Shredded Wheat, Fiber One)


• 4-5 whole grain Melba Toast


• 1/2 cup of raw carrots


• 14 animal crackers

 

Spice and Ethnic

• 1-2 oz. ground turkey with diced tomatoes and taco sauce


• Stir-fry with low-sodium soy and teriyaki sauce


• 2 oz. (about 30 pods) edamame


• 1/4 cup salsa with 5 whole grain, low-sodium, low-fat Triscuits


• 1/4 cup H3 hummus and 6 pita chips

 

Salty Satisfactions

• 4 whole wheat Melba Toasts with 4 turkey pepperonis and a sprinkle of skim mozzarella cheese


• 1 0z. (small handful) peanuts or pistachios


• 100 calorie pack of popcorn (ex: Smart Pop)


• 1-2 oz. sundried tomatoes


• 6 whole grain, low-sodium, low-fat Triscuits

 

Sweet Nothings

• 4-6 oz. low or non-fat yogurt


• 1/2 cup frozen yogurt


• 1/2 - 1 cup fruit smoothie


• 1/4 cup sugar-free pudding or Jello


• 1/2 - 1 cup strawberries dipped in fat-free whipped cream


• 1/2 - 1 cup frozen blueberries or grapes


• 1 rice cake topped with 1 oz. yogurt, berries and cinnamon

 

Chocolate Attack

• 1 - 2 sheets chocolate graham crackers


• 1 - 2 chocolate crunch rice cakes


• 100 calorie pack of cookies


• 1 piece or serving of dark chocolate (look for 70% or higher cacao content)


• 1/4 cup dark chocolate or chocolate fudge sugar-free pudding

Tip of the Day #26

Take the stairs rather than the elevator--even if it is 10 floors. Go slowly if you have to.

Exercise in Uproar

Recently, an article in a major media outlet has raised an important health question: Is exercise really an effective means for weight loss? 

Jessica Lynn, H3 Director of Program Development has addressed this question with the following letter.

 

As a member and certified Health Fitness Specialist of the American College of Sports Medicine (ACSM) and a health and exercise professional, I can affirm that the answer is a resounding yes! A vast amount of research has definitively proven that exercise, when combined with a healthy diet, results in both weight loss and maintenance of a healthy weight. ACSM just released an updated, evidence-based scientific position stand in early 2009 that proves these exact points.

Further, there is little evidence to the claim that exercising produces hunger so uncontrollable that it leads to weight gain. In fact, a recent study from the University of Pittsburgh proved just the opposite: overweight and obese women didn’t eat any more food after 40 minutes of exercise than they normally would when sedentary.

Exercise does require effort, and it does require self-control. But when these are combined to form a healthy lifestyle, the rewards are beyond substantial. Economically, expenditures are reduced (the recent Weight of the Nation conference reported that obesity accounts for some $147 billion in health care costs per year); and people lead more enjoyable, more energetic and happier lives.

Even for the non-overweight, exercise provides benefits that no single pill or prescription ever could. It treats and prevents numerous chronic conditions, such as heart disease, high blood pressure, type II diabetes, and even depression.

Exercise is a health tool we all need, regardless of our weight, and it is my sincere hope that the public takes its importance seriously. Further, advice about weight loss should come courtesy of a qualified health or fitness professional, instead of irresponsible articles that may not showcase the full realm of scientific facts surrounding the issue.

Sincerely,

Jessica Lynn

Director of Program Development, Hilton Head Health

Member/Certified Health Fitness Specialist, American College of Sports Medicine

 

Read the article here.  Looking forward to hearing your thoughts and opinions about this topic!

You're HOW Old?!

 

Another year has passed.  If I’m lucky, there will be many more to count.

A birthday is about celebrating life – your life.  Although many people think of birthdays (or either forget) as a reminder that they’re getting older, we should think of each year as a victory! 

As an effort to create a world with less cancer and MORE birthdays, the American Cancer Society and the Culinary Institute of America teamed up to create a healthier birthday cake.  A quote from ACS sums it up perfectly,

“Birthday cakes help people celebrate important milestones in meaningful ways. We see a significant opportunity to use the American Cancer Society's new official birthday cake to inspire people to stay well and lead healthier lives through simple lifestyle changes.”

A healthy lifestyle is the key to reducing your risk of cancer, heart disease and other illnesses.  By making small steps to live healthy, you will ultimately improve your chances to live a long and healthy life – and maybe even make it to 100 CAKES!

To make the ACS the official sponsor of your birthday, click here.  (You can also download the winning cake recipe!)

I will take this day to celebrate my life and give thanks for my health – and even enjoy a slice of my own [healthier] birthday cake!

Tip of the Day #31

Look for a farmer's market in your area for local, fresh, and organic fruits and vegetables.

Tip of the Day #15

Go on a picnic instead of dining out.

Tip of the Day #19

Lift hand weights and/or stretch while watching television rather than sitting on the couch and mindlessly snacking.

I Like to Move It, Move It

It’s a proven fact that music gets you moving!  Not only does it help you move faster, but longer too. 

A recent study showed that when listening to music, the subjects exercised 15 percent longer than when exercising in silence – shoot for 30 minutes and chances are you will go for 10 minutes more! 

Download these songs from iTunes and GET MOVING!

DANCE, DANCE Playlist 

1. I Gotta Feeling – Black Eyed Peas


2. Just Dance – Lady Gaga


3. SOS – Rihanna


4. Ring the Alarm – Beyonce


5. Right Round – Flo Rida


6. Billie Jean – Michael Jackson


7. Crazy – Gnarls Barkley


8. Heartbreaker – Pat Benetar


9. Rock That Body – Black Eyed Peas


10. Fergalicious – Fergie


11. I Know You Want Me – Pit Bull


12. This is How a Heart Breaks – Rob Thomas


13. With Love – Hillary Duff


14. Beautiful – Akon


15. Fire Burning – Sean Kingston


16. So What – Pink


17. Survivor – Destiny’s Child


18. Sweet Dream - Beyonce


19. Use Somebody – Kings of Leon


20. I Hate This Part – The Pussycat Dolls

Tip of the Day #18

Turn on relaxing music while taking a warm bubble bath. Leave your phone outside of the bathroom.

SMART CART

 

The first grocery trip after returning home from H3 may seem daunting.  However, appropriate planning and preparation will see you through to success.  Here at Hilton Head Health, we make sure to prep you for your return through our SMART CART trip.

Our Nutrition experts take you on a trip to the local grocery.  Not only will you gain great ideas for quick and healthy meals, but you will be able to compare and contrast the options in the ‘unwise, better, best’ categories.  You will practice developing a healthy shopping list, experience optimal food selection and learn how to manage the tempting aisles of your favorite store.

Here are a few expert tips on how to get through the grocery store without anything ‘sneaking’ in your cart!

1. Plan ahead.  Make a list before going to the store of everything you need for the week.  Click here for the H3 Shopping list - just print, check the boxes, and you're off! 

2. Don't shop when you are hungry or in a hurry - shopping at these times, you are more likely to make 'impulse' buys.

3. Shop the perimeter of the store.  This is where you will find the healthiest options such as fresh fruits, vegetables, dairy and lean meats.

4. Spend the majority of your time in the produce aisle - make sure to buy fruits and veggies from all colors of the rainbow.

5. Fresh fruits and vegetables are best, but if you are worried about waste, frozen are a great alternative.

6. Stay AWAY from the snack food aisle.  Notice how the chips, cookies and sugary sodas are all together in one place!  (Better to avoid this aisle all together.)

7. Convenience is worth the extra cost.  Individual baggies of pre-cut fruits and vegetables are perfect for packed lunches, snacks and quick salad toppers.

8. Instead of ground beef, try ground turkey breast, ground chicken breast or even soy crumbles.

9. Choose 100% whole wheat pasta and bread.  The first ingredient should read whole wheat flour.

10. Learn how to read nutrition labels.  Keep an eye on fat (trans and saturated), calories, sugars and sodium content.  (Check back next week for a more detailed guidelines on how to choose 'unwise, better, best'.)

These are just a few tactics to make your shopping trip a success.  Do you have any grocery store strategies?

Tip of the Day #17

Substitute plain 0% Fat Greek yogurt for sour cream.

Rain Rain Go Away

Coastal living has its ups and downs.  Looking at the upside, I am able to enjoy sunrise beach walks, weekend boat rides and fresh seafood...need I say more?  However, in the summer I can't stand the constant RAIN!  It is really putting a damper (no pun intended) on my fitness routine.  The afternoon showers are forcing my evening runs, walks and bike rides indoors - which for the past three weeks has me skipping all together.  Something about spending 30 (monotonous) minutes on indoor cardio machines has really killed my motivation. 

So this leaves me thinking...what are some activities I can enjoy indoors and stay on track? 

I think I will try...

1. Group Fitness Class.  Classes like Spinning, Kickboxing, or Step Aerobics can burn between 350 - 400 calories!  A great way to try a new activity and build variety to your current fitness routine. 

2. An Exercise Video.  Another great way to add variety, you can choose a video ranging from Yoga/Pilates to Hip Hop Dance.  I think I'm going to try So You Think You Can Dance: Cardio Funk - a new release complete with Hip Hop, Disco, and Contemporary dance moves!  (Not only will I burn calories breaking a sweat, but I'm sure a laugh or two!)

3. Jumping Rope.  A quick interval workout can blast calories in 10 minutes or less.  Check out this routine from Sparkpeople.com.  An added plus - you can purchase for under $15!

4. EA Sports Active.  Compatible for Nintendo Wii, Active is a customizable fitness program.  (Yes - in a video game!)  Not only will this program track your progress, you can enjoy activities like dancing, in-line skating, tennis and volleyball in the comfort of your living room!  There is an Active 30 Day Challenge - motivating you to try a new exercise each day.  (Check out the Wii Fit for more of a balance/strength training program.)

5. Window Shopping (aka Mall Walking).  A less intense form of aerobic exercise, but sure to cover a lot of ground.  Wear a pedometer to track your steps and be sure to take the stairs!

6. Interval Routine.  If I must be stationed to the treadmill or elliptical, I will try to break the boredom by changing it up.  Similar to the Treading Class at H3, switching the speed, incline or resistance will keep you (and your muscles) guessing.  Warm up at a slow pace for 5 minutes, then alternate 1-2 minutes of high intensity between 1-2 minutes of recovery.  Repeat for a total of 20 minutes.  Make sure to cool down and stretch!

Tip of the Day #16

Do 10 crunches in your bed before getting up for the day. Increase the number by 5 every week.

Dining Out Guide: Mexican Cuisine

When dining out ‘South of the Border’ style, portion control is KEY! With the temptation of mouth watering nachos and cheesy goodness, Mexican dining can be tough. However, not every Mexican fiesta is off limits, especially if you are ready to ‘translate’ the menu.

Ask your server not to bring out the never-ending Chip Basket. (Out of sight, out of mind) If you choose to have a guacamole or salsa dip – ask for corn tortillas.

Stay away from the Combination Plates, order off the A La Carte menu. Not only will you save a few $ - you can customize your own dinner.

Remember, you are the customer, so don’t be shy about asking to have your chicken grilled or sauces on the side.

Unwise

- Refried Beans

- Hard Tacos (These shells are deep fried!)

- Ground Beef

- Chile Rellenos (Fried cheese and meat stuffed peppers)

- Chimichangas (Deep fried burrito)

- Chalupas (Deep fried dough filled with chicken or meat)

- Nachos

- Cheese Quesadillas

- Churros

- Items topped in queso, sour cream

- Margarita (Can have anywhere between 300 – 700 calories!)

Better/Best

- Soft Tacos with Grilled Chicken or Fish

- Salsa

- Tamales

- Grilled Chicken Fajitas

- Black Bean and Veggie Burrito

- Shrimp Salad

- Brown Rice

- Pinto Beans

- Guacamole (Limit your portion to about 2 Tbsp.)

Are you surprised by where your favorite dish fell?

Tip of the Day #14

Take 10 minutes to close your eyes, focus on your breath, and be in the present.

Breaking the Routine

Everyone has fallen victim to a routine. It’s easy to find something that works and continue to do it over and over again. The problem though is that you get bored and so do your muscles. After boredom sets in, motivation begins to drop. Not to mention your workouts become less effective. The key is to keep your muscles and your mind guessing. We encourage you to try new things and keep that dreaded word “routine” out of your vocabulary.

With this month’s Trainer’s Palette we begin a new video series that does just that. With each video, a new group of muscles will be worked using a variety of equipment. Changing equipment is a great way to add variety to any strength training program. This month’s video will focus on the Back and Biceps. We will show you different ways to train these muscle groups using dumbbells, a resistance band and a Fitball.

This is just the beginning of the Breaking the Routine video series. Join Adam Martin, H3 Fitness Director, as he takes you step-by-step through each move. So let’s fight boredom and try some new exercises!





*The Trainer’s Palette is a feature in our monthly e-newsletter, Living the Healthy Lifestyle. You can sign up to receive these emails here.