Thursday, December 31, 2009
Year in Review
This year at Hilton Head Health, we've welcomed many new changes. A new pool, new blog, and new programs to say the least.
As we ring in the new year, we welcome 2010, a year for many more positive and exciting changes. Won't you join us!
In case you missed them - here are a few of our favorite blog topics from '09!
Stop, Sit, Eat
Building a Better [Stronger] Body
Snack Attack: The Bar Exam
Roll it Out
Let's Get CEREAL about our Breakfast Choices
From all of us at Hilton Head Health, have a safe and healthy NEW YEAR!
As we ring in the new year, we welcome 2010, a year for many more positive and exciting changes. Won't you join us!
In case you missed them - here are a few of our favorite blog topics from '09!
Stop, Sit, Eat
Building a Better [Stronger] Body
Snack Attack: The Bar Exam
Roll it Out
Let's Get CEREAL about our Breakfast Choices
From all of us at Hilton Head Health, have a safe and healthy NEW YEAR!
Wednesday, December 30, 2009
Goal Setting for the New Year
Stop thinking about the past and start thinking in the present! You’ve set goals before only to watch them fall by the wayside and your passion for change dissipate in a fury of disappointment.
It’s time we envision a “Manifesto for Change”! A document so powerful it will influence the decisions you make in everyday life. A document that manifests itself in the context of your life. Finally, a document so powerful that you derive daily and weekly motivation from visual objects that are constantly reminding you of that relentless passion within. It is time that the New Year finally produces a “New You.”
First, make sure that you adhere to the S.M.A.R.T principle. Your goals should be Specific, Measurable, Attainable, Realistic and Timely.
Specific/Measurable –
Rather than setting the typical weight goal let’s try to focus on something that is behaviorally oriented. For example, things like your endurance (the time it takes you to walk a mile), flexibility (can you reach and get those fingers past those toes?), exercise consistency, portion control, adherence to multiple small meals per day or number of new culinary additions. We all thoroughly understand that if we cumulatively change those habits weight loss will inevitably follow. Secondly, your goal must generate a moment of intense enthusiasm. The split-second that you are willing to brag about for years. It might mean completing your first 5k or graduating from that ballroom dancing class.
Attainable/Realistic – In a crippling world of Black and White we must create a personal Gray area. As Malcolm Gladwell clearly illustrates in the book The Tipping Point, “small changes lead to something larger.” Ancient philosophers may have described it as a sum of the parts. It doesn’t take a genius to know that an unrealistic goal will be destined for failure. Would you be happy losing 25-50 lbs in the next six months? If your answer is yes, then you must be satisfied by a rate seemingly subdued 1-2 lbs per week average rate of weight loss. Small changes do add up!
Timely – As humans we recognize that: more > less and sooner is better than later. Those simple equations give rise to the phenomenon we term instant gratification. Therefore, I encourage you to set 1 month, 3 month, 6 month and 1 year goals. However, the key is reassessing their progress as they are completed and more importantly understanding that failure is an option. WHAT? That’s right, FAILURE IS AN OPTION! The success we view commonly in society is a product of failure and the innate ability to learn from it. As your mother may have once told you, “learn from your mistakes.”
By now your brain is completely resisting the notion of picking up the pen and writing down what goals will ignite this change. But, as Parkinson’s Law describes, we are much more efficient when given a shorter period of time. Consequently, I challenge you to take the next hour to write down your goals.
Once you have created an empowering document I want you to post it in places you see multiple times per day; the background/screensaver on your computer, the nightstand, refrigerator, and bathroom mirror. Let’s create an environment that becomes life-altering. An atmosphere that influences every second of every day. Your goals sheet may then begin manifesting itself in the form of clothing you dream to fit into, quotes that are plastered on the bulletin board or pictures of yourself from the years you spent neglecting life.
The “New You” is ready for a journey into self-discovery. Get to work!
It’s time we envision a “Manifesto for Change”! A document so powerful it will influence the decisions you make in everyday life. A document that manifests itself in the context of your life. Finally, a document so powerful that you derive daily and weekly motivation from visual objects that are constantly reminding you of that relentless passion within. It is time that the New Year finally produces a “New You.”
First, make sure that you adhere to the S.M.A.R.T principle. Your goals should be Specific, Measurable, Attainable, Realistic and Timely.
Specific/Measurable –
Rather than setting the typical weight goal let’s try to focus on something that is behaviorally oriented. For example, things like your endurance (the time it takes you to walk a mile), flexibility (can you reach and get those fingers past those toes?), exercise consistency, portion control, adherence to multiple small meals per day or number of new culinary additions. We all thoroughly understand that if we cumulatively change those habits weight loss will inevitably follow. Secondly, your goal must generate a moment of intense enthusiasm. The split-second that you are willing to brag about for years. It might mean completing your first 5k or graduating from that ballroom dancing class.
Attainable/Realistic – In a crippling world of Black and White we must create a personal Gray area. As Malcolm Gladwell clearly illustrates in the book The Tipping Point, “small changes lead to something larger.” Ancient philosophers may have described it as a sum of the parts. It doesn’t take a genius to know that an unrealistic goal will be destined for failure. Would you be happy losing 25-50 lbs in the next six months? If your answer is yes, then you must be satisfied by a rate seemingly subdued 1-2 lbs per week average rate of weight loss. Small changes do add up!
Timely – As humans we recognize that: more > less and sooner is better than later. Those simple equations give rise to the phenomenon we term instant gratification. Therefore, I encourage you to set 1 month, 3 month, 6 month and 1 year goals. However, the key is reassessing their progress as they are completed and more importantly understanding that failure is an option. WHAT? That’s right, FAILURE IS AN OPTION! The success we view commonly in society is a product of failure and the innate ability to learn from it. As your mother may have once told you, “learn from your mistakes.”
By now your brain is completely resisting the notion of picking up the pen and writing down what goals will ignite this change. But, as Parkinson’s Law describes, we are much more efficient when given a shorter period of time. Consequently, I challenge you to take the next hour to write down your goals.
Once you have created an empowering document I want you to post it in places you see multiple times per day; the background/screensaver on your computer, the nightstand, refrigerator, and bathroom mirror. Let’s create an environment that becomes life-altering. An atmosphere that influences every second of every day. Your goals sheet may then begin manifesting itself in the form of clothing you dream to fit into, quotes that are plastered on the bulletin board or pictures of yourself from the years you spent neglecting life.
The “New You” is ready for a journey into self-discovery. Get to work!
Tuesday, December 29, 2009
Tip of the Day
Track your progress. First measurements to recognize successes and second workout routines to uncover what’s working or not working.
Jillian Michaels Supplement System - SCAM?!
The national television sensation Jillian Michaels has now released her own line of “Fat Burner” Supplements through GNC. I don’t know about you, but this seems a bit contradictory to me. If you’ve ever watched the Biggest Loser you know that she is constantly promoting the need to lose weight safely and naturally. Has the draw of a 35 billion dollar fitness industry final convinced Jillian to turn to the dark side for easy money?
Diet Pills are never the answer to weight loss and no one should know this better than diet guru Jillian Michaels. The launch of her own diet supplement system therefore comes as a bit of a disappointment to those who eschew pill popping for the tried-and-true regimen of diet and exercise in order to lose weight.
So here’s our official stance on supplementation:
“Hilton Head Health supports the daily use of a broad spectrum multivitamin. Those that are broad spectrum, age and gender specific are encouraged. Additionally we recommend the intake of a Vitamin D and Calcium supplement and an Omega-3-fatty acid supplement. In our opinion the science supporting the benefits of this supplementation package far exceed any known risk to supplementation.”
As always, consult your doctor before taking anything.
Monday, December 28, 2009
McDonalds has FREE Wifi – Email Your Cardiologist Right From The Table!
Now that’s convenience! The Wall Street Journal has said it best, McDonalds is trying to transform from “hamburger to hangout”. It turns out that McDonalds will soon be offering free Wifi (wireless internet) from over 14,000 locations across the United States. In the past the service would cost up to $2.95 per two hour session. My gosh, all we need is a reason to spend more time at one of the most notoriously unhealthy fast-food joints. What’s next? I’m imagining that the only semblance of physical activity, the playground, may be replaced by an arcade of sedentary video games.
But, I’ve got to give it to them. They are known for their savvy marketing techniques. This is the company that brought us the phrases, “I’m Lovin’ it!” and the oldie but goodie, “Twoallbeefpattiesspecialsaucelettucecheesepicklesonionsonasesameseedbun.” They brought us the comical clown icon to entice our kids and the playground to keep them begging for more. FYI… It’s predicted that 1 in 3 kids born after 2000 will have diabetes and of minorities the number increases to 1 in 2.
What happened to the sitting around the table and enjoying a meal as a family? How long will this fast-food lifestyle continue?
Friday, December 25, 2009
Thursday, December 24, 2009
Wednesday, December 23, 2009
Map My Run
By: Amber Shadwick, H3 Fitness Specialist
'Tis the holiday travel season and what would we do without our GPS’s? Remember the days when we had to pull out the old paper maps and highlight our driving routes back home or to wherever our travels were taking us?
The simplicity of plugging in the device and having a pleasant voice lead us to our destination is brilliant! What if we could do the same with our exercise routes?
As a fitness enthusiast, I am well aware that we can buy wrist watch GPS devices, however there is an alternative to that bulky, pricey wrist gadget.
A recent website I stumbled across is ideal for mapping walking and running routes wherever you may be. Simply go to www.mapmyrun.com . You can search for runs in your area, map a new run and save it to your profile, as well as log your training (aka at H3:“journaling”).
The website also allows you to search for local races and events. Map my run has a blackberry and iphone app too! Registration to this site FREE! So… why not take some time to browse and utilize this ingenious tool? Once you check it out, lace up those shoes, grab a buddy and or your music and hit the pavement!
'Tis the holiday travel season and what would we do without our GPS’s? Remember the days when we had to pull out the old paper maps and highlight our driving routes back home or to wherever our travels were taking us?
The simplicity of plugging in the device and having a pleasant voice lead us to our destination is brilliant! What if we could do the same with our exercise routes?
As a fitness enthusiast, I am well aware that we can buy wrist watch GPS devices, however there is an alternative to that bulky, pricey wrist gadget.
A recent website I stumbled across is ideal for mapping walking and running routes wherever you may be. Simply go to www.mapmyrun.com . You can search for runs in your area, map a new run and save it to your profile, as well as log your training (aka at H3:“journaling”).
The website also allows you to search for local races and events. Map my run has a blackberry and iphone app too! Registration to this site FREE! So… why not take some time to browse and utilize this ingenious tool? Once you check it out, lace up those shoes, grab a buddy and or your music and hit the pavement!
Tuesday, December 22, 2009
Wright from the Source: Brain Food
By: Bob Wright, H3 Director of Education
What’s good for your heart, is good for your brain.
If that sounds familiar, you probably heard it the last time you visited H3. That’s good news because many people believe that Alzheimer’s and other forms of dementia are caused primarily by bad luck, genetics is just an inevitable consequence of aging.
They are not a normal part of aging, and while bad luck and genetics undoubtedly play a role, lifestyle factors such as diet, exercise, blood pressure and cholesterol among other have a big impact as well.
Take a look at these two short videos from Medline Plus to get some ideas of how you can take steps to lower your risk of Alzheimer’s and other forms of dementia.
Fish and Dementia and High Blood Pressure and the Brain
What’s good for your heart, is good for your brain.
If that sounds familiar, you probably heard it the last time you visited H3. That’s good news because many people believe that Alzheimer’s and other forms of dementia are caused primarily by bad luck, genetics is just an inevitable consequence of aging.
They are not a normal part of aging, and while bad luck and genetics undoubtedly play a role, lifestyle factors such as diet, exercise, blood pressure and cholesterol among other have a big impact as well.
Take a look at these two short videos from Medline Plus to get some ideas of how you can take steps to lower your risk of Alzheimer’s and other forms of dementia.
Fish and Dementia and High Blood Pressure and the Brain
Monday, December 21, 2009
Hitting the Road Soon? – Downloadable Travel Routine
By: Adam Martin, H3 Fitness Director
The holiday travel season is upon us and I’m sure that you are searching through your H3 binder for a strength training solution while on the road. Have no fear, Adam is here! I have included a downloadable copy on this blog post that you can print out and keep in your luggage. I suggest that you put it on top of your clothing rather than buried at the bottom.
You’ll notice that you need no weights, bands or machines to complete this full body strength training routine. Therefore, NO EXCUSES!
Try completing this routine once per week while on the road in addition to frequent aerobic exercising like walking. One time per week will prevent muscle atrophy and help you behaviorally transition back into your typical routine when you arrive home.
Click to view the entire routine.
The holiday travel season is upon us and I’m sure that you are searching through your H3 binder for a strength training solution while on the road. Have no fear, Adam is here! I have included a downloadable copy on this blog post that you can print out and keep in your luggage. I suggest that you put it on top of your clothing rather than buried at the bottom.
You’ll notice that you need no weights, bands or machines to complete this full body strength training routine. Therefore, NO EXCUSES!
Try completing this routine once per week while on the road in addition to frequent aerobic exercising like walking. One time per week will prevent muscle atrophy and help you behaviorally transition back into your typical routine when you arrive home.
Click to view the entire routine.
Tip of the Day
Track your progress. First measurements to recognize successes and second workout routines to uncover what’s working or not working.
Friday, December 18, 2009
Tip of the Day
Sweeten up tonight’s meal. A sweet potato as a side provides an entire day’s worth of vitamin A rich in the powerful antioxidant beta-carotene.
Thursday, December 17, 2009
Holiday Hip Hop
Happy Holiday's from Hilton Head Health!
May your season be full of joy & laughter!
Send your own ElfYourself eCards
Wright from the Source: Fruits & Veggies
By Bob Wright, H3 Director of Education
If there is one thing we know beyond a shadow of a doubt, it is that fruits and vegetables are good for us. Yet only 23% of us consume the recommended minimum of 5 servings a day.
According to a recent CDC report , fewer than 15% meet the target of getting a variety of different color fruits and vegetable. The evidence is over whelming, a diet rich in colorful fruits and vegetables lower the risk of virtually every chronic disease, including obesity.
If you are one of the few meeting the guideline congratulations, keep up the great work. If you are among the 85% that are not, WHAT ARE YOU WAITING FOR. Start today.
For great recipes, check out the member’s only section of our website.
For more information about the many benefits of fruits and vegetable and other tasty recipes go to www.fruitsandveggiesmatter.gov and www.aicr.org (American Institute for Cancer Reseach.)
If there is one thing we know beyond a shadow of a doubt, it is that fruits and vegetables are good for us. Yet only 23% of us consume the recommended minimum of 5 servings a day.
According to a recent CDC report , fewer than 15% meet the target of getting a variety of different color fruits and vegetable. The evidence is over whelming, a diet rich in colorful fruits and vegetables lower the risk of virtually every chronic disease, including obesity.
If you are one of the few meeting the guideline congratulations, keep up the great work. If you are among the 85% that are not, WHAT ARE YOU WAITING FOR. Start today.
For great recipes, check out the member’s only section of our website.
For more information about the many benefits of fruits and vegetable and other tasty recipes go to www.fruitsandveggiesmatter.gov and www.aicr.org (American Institute for Cancer Reseach.)
Wednesday, December 16, 2009
The Worst Food in America
By Adam Martin, H3 Fitness Director
The Worst Food in America
Outback Steakhouse Aussie Cheese Fries with Ranch Dressing
2,900 Calories
182 g Fat
240 g Carbs
It’s the caloric equivalent of consuming 14 artery-bombing Krispy Kreme Donuts! Even if you split this ‘starter’ with 3 friends, you’ll have downed well over a meal’s worth of calories. I imagine this alone could feed 10 Victoria Secret Model’s for 10 weeks. What other depression inducing platters can you think of?
(Source: Men’s Health)
The Worst Food in America
Outback Steakhouse Aussie Cheese Fries with Ranch Dressing
2,900 Calories
182 g Fat
240 g Carbs
It’s the caloric equivalent of consuming 14 artery-bombing Krispy Kreme Donuts! Even if you split this ‘starter’ with 3 friends, you’ll have downed well over a meal’s worth of calories. I imagine this alone could feed 10 Victoria Secret Model’s for 10 weeks. What other depression inducing platters can you think of?
(Source: Men’s Health)
Tuesday, December 15, 2009
“Are You Pouring on the Pounds?”
By: Adam Martin, H3 Fitness Director
Alright, brace yourself! NYC Health Department’s Anti-Obesity Video and Posters are geared to turn some stomachs. Watch for yourself…
I admit, I had a hard time holding down my breakfast while watching that. But, It does reinforce a “gruesome” reality. The chart below from the USDA echoes the concern.
However, I think there is even more that can be taken from the 100 calorie decrease = 10 lbs/year math. What can you have 100 calories less of? Post to comments!
Alright, brace yourself! NYC Health Department’s Anti-Obesity Video and Posters are geared to turn some stomachs. Watch for yourself…
I admit, I had a hard time holding down my breakfast while watching that. But, It does reinforce a “gruesome” reality. The chart below from the USDA echoes the concern.
However, I think there is even more that can be taken from the 100 calorie decrease = 10 lbs/year math. What can you have 100 calories less of? Post to comments!
Monday, December 14, 2009
What's Your New Year's Resolution?
Lose weight, eat healtheir, stress less...do those make the top of your list?
If so, we have just the thing for you at Hilton Head Health! In the beginning of 2010, we have a workshop focusing on each of the above resolutions. Want to learn more?
Perfect Fit
January 14th - 16th, 2010
Get a jumpstart for your fitness routine during this exercise-intensive, three-day experience. Designed for individuals of all fitness levels, you'll learn how to get the most out of your active lifestyle through inspiring fitness activities as well as 'boot camp'-style workouts. Embrace the Island's natural serenity through activities such as kayaking, biking, hiking and more, and advance at your own level to develop a mental determination, as well as an exercise plan that you can take home with you. Facilitated by H3 Fitness Director, Adam Martin and Fitness Specialist, Amber Shadwick.
Healthy Transitions: Overcoming Emotional Eating
February 4th - 6th, 2010
This three-day workshop, led by H3 Wellness Counselor Johanna Smith-Ellis, will give you the tools and support needed to regain control of your eating. You will have the opportunity to explore the many ways your emotions and everyday stressors can affect your relationship with food and learn a variety of mindful techniques that are key to overcoming these self-sabotaging eating patterns. (Limited to 10 participants.)
Cooking Healthy: Recipe for Success with Chef Marvis Hinson
February 25th - 27th, 2010
Learn how to prepare healthy cuisine at its finest during H3's popular cooking workshop. This fun three-day event is filled with interactive cooking demonstrations, instructional sessions and hands-on experience in our special demonstration kitchen. Create brand-new dishes, get tips on how to make your favorite recipes healthier and much more.Learn how to prepare healthy cuisine at its finest during H3's popular cooking workshop. This fun three-day event is filled with interactive cooking demonstrations, instructional sessions and hands-on experience in our special demonstration kitchen. Create brand-new dishes, get tips on how to make your favorite recipes healthier and much more.
Don't wait until 2010 - get started today!
If so, we have just the thing for you at Hilton Head Health! In the beginning of 2010, we have a workshop focusing on each of the above resolutions. Want to learn more?
Perfect Fit
January 14th - 16th, 2010
Get a jumpstart for your fitness routine during this exercise-intensive, three-day experience. Designed for individuals of all fitness levels, you'll learn how to get the most out of your active lifestyle through inspiring fitness activities as well as 'boot camp'-style workouts. Embrace the Island's natural serenity through activities such as kayaking, biking, hiking and more, and advance at your own level to develop a mental determination, as well as an exercise plan that you can take home with you. Facilitated by H3 Fitness Director, Adam Martin and Fitness Specialist, Amber Shadwick.
Healthy Transitions: Overcoming Emotional Eating
February 4th - 6th, 2010
This three-day workshop, led by H3 Wellness Counselor Johanna Smith-Ellis, will give you the tools and support needed to regain control of your eating. You will have the opportunity to explore the many ways your emotions and everyday stressors can affect your relationship with food and learn a variety of mindful techniques that are key to overcoming these self-sabotaging eating patterns. (Limited to 10 participants.)
Cooking Healthy: Recipe for Success with Chef Marvis Hinson
February 25th - 27th, 2010
Learn how to prepare healthy cuisine at its finest during H3's popular cooking workshop. This fun three-day event is filled with interactive cooking demonstrations, instructional sessions and hands-on experience in our special demonstration kitchen. Create brand-new dishes, get tips on how to make your favorite recipes healthier and much more.Learn how to prepare healthy cuisine at its finest during H3's popular cooking workshop. This fun three-day event is filled with interactive cooking demonstrations, instructional sessions and hands-on experience in our special demonstration kitchen. Create brand-new dishes, get tips on how to make your favorite recipes healthier and much more.
Don't wait until 2010 - get started today!
Friday, December 11, 2009
“HOW DAVID BEATS GOLIATH”
By: Adam Martin, H3 Fitness Director
Over the course of the last 5 years I have become very fond of the literary style of sociologist/psychologist/author Malcolm Gladwell. His list of non-fiction bestsellers includes The Tipping Point, Blink and Outliers. Malcolm has a wonderful way of transforming his case studies into a real life situational analysis.
Below I have included a link to an article he wrote for the “Annals of Innovation” blog in the New Yorker titled, How David Beats Goliath. I suggest you print it out, break out the highlighter and enjoy. He intertwines three somewhat unrelated topics to show that David’s biblical victory over Goliath is not an anomaly in common society. He focuses his scientific justification on a study produced by renowned political researcher Ivan Toft. In the review he notes that two factors will determine the success of a “David”. The first, the passion for victory. And secondly, the ability to create an individualized plan in preparation for battle.
I reason that if we are both passionate about change and willing to take our own path to victory rather than a traditional cookie-cutter view we may be more successful. Any comments?
Over the course of the last 5 years I have become very fond of the literary style of sociologist/psychologist/author Malcolm Gladwell. His list of non-fiction bestsellers includes The Tipping Point, Blink and Outliers. Malcolm has a wonderful way of transforming his case studies into a real life situational analysis.
Below I have included a link to an article he wrote for the “Annals of Innovation” blog in the New Yorker titled, How David Beats Goliath. I suggest you print it out, break out the highlighter and enjoy. He intertwines three somewhat unrelated topics to show that David’s biblical victory over Goliath is not an anomaly in common society. He focuses his scientific justification on a study produced by renowned political researcher Ivan Toft. In the review he notes that two factors will determine the success of a “David”. The first, the passion for victory. And secondly, the ability to create an individualized plan in preparation for battle.
I reason that if we are both passionate about change and willing to take our own path to victory rather than a traditional cookie-cutter view we may be more successful. Any comments?
Thursday, December 10, 2009
Tip of the Day
Make your own “fast food.” Avoid the typical chains and look for a healthy grocery store instead.
WE’RE BECOMING SLUGS!! How do we make this stuff fun?
By Adam Martin, H3 Fitness Director
Check out this summary from the January 2008 publication from the ACSM.
In this study they used the newest technology to hit the fitness arena, an accelerometer. An accelerometer is the device used in your iPhone to manipulate the orientation of the screen when you turn it from horizontal to vertical in your hand. It can be found in fitness devices like the body bugg or fitbit. It’s beginning to trump the traditional pedometer in accuracy.
Can you believe that 1 in 40 adults over 60 is moving for a cumulative 30 minutes per day 5 days per week?! Yikes! What’s the problem here? By Tradition, exercise isn’t thought of as fun. I mean, who actually enjoys the sound of their labored breathing? However, a new revolution is developing. Check out this video…
It appears the “Fun Theory” is one we must begin to adopt. Therefore, here’s a short list of activities you may prefer over the treadmill. (PS we offer them all at H3)
- Dancing (Belly, Hip Hop and Latin)
- Drums ALIVE
- Outdoor Activities (Hiking, Biking, Swimming, Kayaking, Snow-Skiing)
- Court or Team Sports
- Cardio-Boxing
- Wii Fit
- Tai Chi
Can you think of any others?
Check out this summary from the January 2008 publication from the ACSM.
In this study they used the newest technology to hit the fitness arena, an accelerometer. An accelerometer is the device used in your iPhone to manipulate the orientation of the screen when you turn it from horizontal to vertical in your hand. It can be found in fitness devices like the body bugg or fitbit. It’s beginning to trump the traditional pedometer in accuracy.
Can you believe that 1 in 40 adults over 60 is moving for a cumulative 30 minutes per day 5 days per week?! Yikes! What’s the problem here? By Tradition, exercise isn’t thought of as fun. I mean, who actually enjoys the sound of their labored breathing? However, a new revolution is developing. Check out this video…
It appears the “Fun Theory” is one we must begin to adopt. Therefore, here’s a short list of activities you may prefer over the treadmill. (PS we offer them all at H3)
- Dancing (Belly, Hip Hop and Latin)
- Drums ALIVE
- Outdoor Activities (Hiking, Biking, Swimming, Kayaking, Snow-Skiing)
- Court or Team Sports
- Cardio-Boxing
- Wii Fit
- Tai Chi
Can you think of any others?
Wednesday, December 9, 2009
Holiday Helpings
You might have noticed a trend in the latest Daily Tips...Holiday HELP!
Here are 10 Holiday Tips (in case you missed them) to incorporate into your lifestyle to stay on track until January 1 2010!
1. Cut down your own Christmas tree this year. Nothing like a little hard work and family fun to get the season rolling.
2. Bake one type of cookie this year and call it quits. Limiting the amount of options is crucial this time a year.
3. Make holiday shopping trips an exercise adventure. Arrive early and walk the entire mall!
4. Before indulging on a few holiday treats remember the healthy vegetables and salad comes first!
5. Head to bed at the same time every night. Irregular sleep patterns are rather typical this time of year.
6. Come up with a new holiday wish list. List one or more lifestyle aspects that you are going to change.
7. Find a home routine. When the days get busier and busier pop in an exercise DVD or complete a bodyweight routine.
8. Allow yourself a little wiggle room. Tis’ the season to spend time with family and friends so make time for fun!
9. Avoid the holiday specialty drinks and look for low-fat calorie options. Standard mocha lattes, hot cocoa, and egg nog are deceivingly caloric.
10. Make merry makeovers. Transform traditional holiday dishes into nutrient rich renditions.
Here are 10 Holiday Tips (in case you missed them) to incorporate into your lifestyle to stay on track until January 1 2010!
1. Cut down your own Christmas tree this year. Nothing like a little hard work and family fun to get the season rolling.
2. Bake one type of cookie this year and call it quits. Limiting the amount of options is crucial this time a year.
3. Make holiday shopping trips an exercise adventure. Arrive early and walk the entire mall!
4. Before indulging on a few holiday treats remember the healthy vegetables and salad comes first!
5. Head to bed at the same time every night. Irregular sleep patterns are rather typical this time of year.
6. Come up with a new holiday wish list. List one or more lifestyle aspects that you are going to change.
7. Find a home routine. When the days get busier and busier pop in an exercise DVD or complete a bodyweight routine.
8. Allow yourself a little wiggle room. Tis’ the season to spend time with family and friends so make time for fun!
9. Avoid the holiday specialty drinks and look for low-fat calorie options. Standard mocha lattes, hot cocoa, and egg nog are deceivingly caloric.
10. Make merry makeovers. Transform traditional holiday dishes into nutrient rich renditions.
Tuesday, December 8, 2009
Tip of the Day
Head to bed at the same time every night. Irregular sleep patterns are rather typical this time of year.
Food Inc.
By Adam Martin, H3 Fitness Director
With a star studded group of producers, including the writers of “Omnivore’s Dilemma” and “Fast Food Nation”, this film was bound to be intriguing. The cover says it best, “You’ll never look at dinner the same way again!” In fact, a Vegan may put this movie in the genre of Horror films.
Food Inc. unveils the startlingly truth behind food production in the United States and raises an important question, “How much do we really know about the food we buy at our local supermarkets and serve to our families?” For me the answer was very little.
The film explains the recent outbreaks in salmonella and e. coli throughout the US, as well as, the gruesome reality behind the corporate and political motivators that have been hidden from you and I. If you liked the documentary Super Size Me you will love Food Inc. I give it 5 out of 5 stars. The movie is rated PG for some graphic images (they are hard to stomach, but it’s time the public sees them).
Click here to watch the trailer.
With a star studded group of producers, including the writers of “Omnivore’s Dilemma” and “Fast Food Nation”, this film was bound to be intriguing. The cover says it best, “You’ll never look at dinner the same way again!” In fact, a Vegan may put this movie in the genre of Horror films.
Food Inc. unveils the startlingly truth behind food production in the United States and raises an important question, “How much do we really know about the food we buy at our local supermarkets and serve to our families?” For me the answer was very little.
The film explains the recent outbreaks in salmonella and e. coli throughout the US, as well as, the gruesome reality behind the corporate and political motivators that have been hidden from you and I. If you liked the documentary Super Size Me you will love Food Inc. I give it 5 out of 5 stars. The movie is rated PG for some graphic images (they are hard to stomach, but it’s time the public sees them).
Click here to watch the trailer.
Monday, December 7, 2009
Tip of the Day
Avoid the holiday specialty drinks and look for low-fat calorie options. Standard mocha lattes, hot cocoa, and egg nog are deceivingly caloric.
Exercise YOUR Motivation
By: Jeff, H3 Program Intern
Note: This is Jeff's last week here as a Program intern at H3. We will miss him greatly --- and so will the readers of H3 Daily.com! All of us here at H3 would like to say THANK YOU for a job well done! Make sure to leave Jeff a note before he heads back to the 'real world'.
There is no single universal plan for sticking to exercise or for that matter, a weight-loss program. In my experience, the best method to get us out of the reclining chair and psyche ourselves up for a challenging workout comes from within. No one can make us tread it out each day or even draw us into a beach boot-camp, there has to be something more individually internal to a successful exercise plan. The support of a friend or a trainer may in the end be your motivation, however only YOU can decide.
Here’s the key: find what personally motivates YOU, and cling onto it. For some of us, all it takes to start our engines is the thrill of that next road race or an inspiring pump up jam. For others it gets deeper, maybe we exercise because we want to be around for our loved ones, and at the end of the day set an example for others to live by.
We have to remember that health affects every single part of our lives and if we want to get the most out of our one chance, we must tailor our lifestyles in a healthy direction. There will always be reasons (or excuses) why we don’t want to exercise, but let’s put it into perspective: are there FAR more reasons to be exercising? Without a doubt. Besides the many health benefits: reduced blood pressures, stronger bones, reduced depression or controlling of a healthy body weight – the reason become far more substantial to the individual.
For that reason, it seems to me that the more YOU motivation someone has the healthier they’ll be, and the easier it is to maintain an exercise program. With that said, here are a few thoughts that are sure to spark a little YOU motivation in everyone.
1. The feelings you get after a solid workout. After going for a long run or completing a vigorous workout it’s truly a signature exercise “HIGH.” You’ll begin asking yourself: “Man, if I feel this good now, what about after my next workout?”
2. Success stories. Reading or hearing about others success can be extremely motivational. Such as someone who lossed one hundred pounds or what about the guy who ran fifty marathons in fifty days!
3. You time. Exercise is a time to start the day off on the right foot or a good time to reflect. Your doing something good for yourself, be proud of that.
4. Reaching the goal. Setting a goal weight or goal measurements may be your thing, or walking/running a certain amount of miles per week. Whatever the goal is make it realistic and personal.
5. Family and friends. Maybe YOU motivation is being able to play with our kids, or to be around for our grand children. The thought of having not only more time, yet QUALITY time can be enough drive for any exercise plan.
6. Fun. It’s fun to wake up in the morning and go running! Well for me and others it may be, yet create an exercise program that’s going to be fun for YOU. Whether it’s playing tennis, lifting weights or gardening as long as you’re moving.
7. Purchasing new clothes. Hey, who doesn’t love a new saweet pair of jeans? Simply the thought of switching sizes could be what inspires YOU, if it does go for it.
8. Entering a 5k race or longer. As I’ve mentioned before, registering for a future race and paying in advance may be just what keeps you training.
9. A before picture. Looking back on from where you’ve come and where you are going can be motivation enough.
10. Logging In. I believe writing down workouts and exercise accomplishments for the day is extremely important. Literally visualizing what you’ve done will help you stay on track, definitely try it!
That’s only a few ways to get and stay motivated. Another possibility is to print out a few motivational quotes and live by them, literally! Put them on your desktop or the refrigerator if that works for YOU. Remember it’s all about exercising YOU motivation so explore the options and once you find it hang on tight. All and all, here’s one quote for you to take:
"No matter who you are, no matter what you do, you absolutely, positively do have the power to change."
~Bill Phillips~
Note: This is Jeff's last week here as a Program intern at H3. We will miss him greatly --- and so will the readers of H3 Daily.com! All of us here at H3 would like to say THANK YOU for a job well done! Make sure to leave Jeff a note before he heads back to the 'real world'.
There is no single universal plan for sticking to exercise or for that matter, a weight-loss program. In my experience, the best method to get us out of the reclining chair and psyche ourselves up for a challenging workout comes from within. No one can make us tread it out each day or even draw us into a beach boot-camp, there has to be something more individually internal to a successful exercise plan. The support of a friend or a trainer may in the end be your motivation, however only YOU can decide.
Here’s the key: find what personally motivates YOU, and cling onto it. For some of us, all it takes to start our engines is the thrill of that next road race or an inspiring pump up jam. For others it gets deeper, maybe we exercise because we want to be around for our loved ones, and at the end of the day set an example for others to live by.
We have to remember that health affects every single part of our lives and if we want to get the most out of our one chance, we must tailor our lifestyles in a healthy direction. There will always be reasons (or excuses) why we don’t want to exercise, but let’s put it into perspective: are there FAR more reasons to be exercising? Without a doubt. Besides the many health benefits: reduced blood pressures, stronger bones, reduced depression or controlling of a healthy body weight – the reason become far more substantial to the individual.
For that reason, it seems to me that the more YOU motivation someone has the healthier they’ll be, and the easier it is to maintain an exercise program. With that said, here are a few thoughts that are sure to spark a little YOU motivation in everyone.
1. The feelings you get after a solid workout. After going for a long run or completing a vigorous workout it’s truly a signature exercise “HIGH.” You’ll begin asking yourself: “Man, if I feel this good now, what about after my next workout?”
2. Success stories. Reading or hearing about others success can be extremely motivational. Such as someone who lossed one hundred pounds or what about the guy who ran fifty marathons in fifty days!
3. You time. Exercise is a time to start the day off on the right foot or a good time to reflect. Your doing something good for yourself, be proud of that.
4. Reaching the goal. Setting a goal weight or goal measurements may be your thing, or walking/running a certain amount of miles per week. Whatever the goal is make it realistic and personal.
5. Family and friends. Maybe YOU motivation is being able to play with our kids, or to be around for our grand children. The thought of having not only more time, yet QUALITY time can be enough drive for any exercise plan.
6. Fun. It’s fun to wake up in the morning and go running! Well for me and others it may be, yet create an exercise program that’s going to be fun for YOU. Whether it’s playing tennis, lifting weights or gardening as long as you’re moving.
7. Purchasing new clothes. Hey, who doesn’t love a new saweet pair of jeans? Simply the thought of switching sizes could be what inspires YOU, if it does go for it.
8. Entering a 5k race or longer. As I’ve mentioned before, registering for a future race and paying in advance may be just what keeps you training.
9. A before picture. Looking back on from where you’ve come and where you are going can be motivation enough.
10. Logging In. I believe writing down workouts and exercise accomplishments for the day is extremely important. Literally visualizing what you’ve done will help you stay on track, definitely try it!
That’s only a few ways to get and stay motivated. Another possibility is to print out a few motivational quotes and live by them, literally! Put them on your desktop or the refrigerator if that works for YOU. Remember it’s all about exercising YOU motivation so explore the options and once you find it hang on tight. All and all, here’s one quote for you to take:
"No matter who you are, no matter what you do, you absolutely, positively do have the power to change."
~Bill Phillips~
Friday, December 4, 2009
Tip of the Day
Make merry makeovers. Transform traditional holiday dishes into nutrient rich renditions.
Take the Breakfast Challenge
Here at H3, we are making December the month for our very own ‘breakfast challenge’. As part of our employee wellness program, this month marks the first mission.
Why don’t you take the challenge with us? Try eating a healthy breakfast at least 5 times a week.
Here’s why…
Eating a balanced breakfast is important for your body in so many ways. Not only does it jumpstart your metabolism, but gives you a chance to start the day with a healthy and nutritious meal.
When you eat a healthy breakfast, you’re more likely to:
- Eat more vitamins and minerals
- Eat less fat and cholesterol
- Have better concentration and productivity throughout the morning
- Control your weight
- Have lower cholesterol, which reduces your risk of heart disease
Now that you know why you should eat a healthy breakfast, you may be wondering what counts as ‘healthy’.
A healthy, balanced breakfast consists of:
Whole grains. Examples include: oatmeal, whole-grain cereals (like Fiber One, Kashi Go Lean), whole-grain rolls, English muffins, and granola
Low-fat protein/dairy. Examples include: eggs, egg whites, soy milk, skim milk, cottage cheese, low-fat yogurt, and low-fat cheese
Fruits and Vegetables. These can be added to compliment the above, for example: fresh berries, bananas and apples in cereal or hot oatmeal and peppers, mushrooms, and tomatoes in an omelet.
A combination of each will provide the right amount of complex carbohydrates, fiber, protein and a small amount of fat to keep you full and satisfied through the morning. Try to choose one or two options from each for a well balanced breakfast.
A Few Quick & Easy Options
- Cooked oatmeal with almonds or dried cranberries
- Cold cereal topped with blueberries or a banana
- Multi-grain pancakes with fruit and yogurt
- A whole-grain waffle with peanut butter and banana
- Egg white omelet with peppers and mushrooms
- Low-fat yogurt, granola and fruit
[Source: Mayo Clinic: Healthy Breakfast]
Why don’t you take the challenge with us? Try eating a healthy breakfast at least 5 times a week.
Here’s why…
Eating a balanced breakfast is important for your body in so many ways. Not only does it jumpstart your metabolism, but gives you a chance to start the day with a healthy and nutritious meal.
When you eat a healthy breakfast, you’re more likely to:
- Eat more vitamins and minerals
- Eat less fat and cholesterol
- Have better concentration and productivity throughout the morning
- Control your weight
- Have lower cholesterol, which reduces your risk of heart disease
Now that you know why you should eat a healthy breakfast, you may be wondering what counts as ‘healthy’.
A healthy, balanced breakfast consists of:
Whole grains. Examples include: oatmeal, whole-grain cereals (like Fiber One, Kashi Go Lean), whole-grain rolls, English muffins, and granola
Low-fat protein/dairy. Examples include: eggs, egg whites, soy milk, skim milk, cottage cheese, low-fat yogurt, and low-fat cheese
Fruits and Vegetables. These can be added to compliment the above, for example: fresh berries, bananas and apples in cereal or hot oatmeal and peppers, mushrooms, and tomatoes in an omelet.
A combination of each will provide the right amount of complex carbohydrates, fiber, protein and a small amount of fat to keep you full and satisfied through the morning. Try to choose one or two options from each for a well balanced breakfast.
A Few Quick & Easy Options
- Cooked oatmeal with almonds or dried cranberries
- Cold cereal topped with blueberries or a banana
- Multi-grain pancakes with fruit and yogurt
- A whole-grain waffle with peanut butter and banana
- Egg white omelet with peppers and mushrooms
- Low-fat yogurt, granola and fruit
[Source: Mayo Clinic: Healthy Breakfast]
Thursday, December 3, 2009
Tip of the Day
Avoid the holiday specialty drinks and look for low-fat calorie options. Standard mocha lattes, hot cocoa, and egg nog are deceivingly caloric.
Keeping Your Routine
During the Holiday season, not only do the days become shorter, they might get a little crazy. With traveling, extra shopping trips, household guests and more, our days are kicked out of whack and scheduling may fall apart.
Stay on track with your exercise routine with our YouTube videos. Just tune in straight from your living room and follow along while Adam Martin, Fitness Director, takes you through the motions.
Here is the first video in our Trainer's Palette series, Breaking the Routine. For the other videos, visit our YouTube channel.
(Just in case you were wondering...the "Breaking the Routine" series takes you outside of the gym while incorporating different types of equipment like medicine balls, resistance bands, and dumbbells. We want you to "keep your routine" by tuning in to these quick and easy videos!)
Check it out...
Stay on track with your exercise routine with our YouTube videos. Just tune in straight from your living room and follow along while Adam Martin, Fitness Director, takes you through the motions.
Here is the first video in our Trainer's Palette series, Breaking the Routine. For the other videos, visit our YouTube channel.
(Just in case you were wondering...the "Breaking the Routine" series takes you outside of the gym while incorporating different types of equipment like medicine balls, resistance bands, and dumbbells. We want you to "keep your routine" by tuning in to these quick and easy videos!)
Check it out...
Wednesday, December 2, 2009
Tip of the Day
Find a home routine. When the days get busier and busier pop in an exercise DVD or complete a bodyweight routine.
Tired of Turkey
Tired of your turkey leftovers? Surprise your tastebuds with H3's Sun Coast White Fish recipe.
Several varieties of Bass are local to Hilton Head but any firm fleshed seafood works well with this flavorful topping. Try grouper, salmon, snapper, halibut, or jumbo scallops.
INGREDIENTS:
4 cups mixed baby salad greens
1 ½ pounds fresh fish cut into 5 ounce portions
2 cups fish stock
2 tablespoons sundried tomatoes, julienned
2 tablespoons Greek olives, slivered
¼ cup citrus vinaigrette
4 ounces feta or goat cheese
PREPARATION:
• Place salad greens in Japanese steamer basket
• Lay fish filets on top of greens
• Pour fish stock into the bottom of a pot that will fit the steamer
• Steam fish for 5‐7 minutes depending on thickness
• Combine tomatoes, olives, and vinaigrette and gently warm
• Stir feta or goat cheese (if cheese is soft use as a topping) into vinaigrette
• Place steamed fish and greens on a warmed serving plate and top each piece with a portion of the warm vinaigrette
Serves 4
Calories: appx 150 (depending on the fish)
Fat grams: 7 (depending on the fish)
Several varieties of Bass are local to Hilton Head but any firm fleshed seafood works well with this flavorful topping. Try grouper, salmon, snapper, halibut, or jumbo scallops.
INGREDIENTS:
4 cups mixed baby salad greens
1 ½ pounds fresh fish cut into 5 ounce portions
2 cups fish stock
2 tablespoons sundried tomatoes, julienned
2 tablespoons Greek olives, slivered
¼ cup citrus vinaigrette
4 ounces feta or goat cheese
PREPARATION:
• Place salad greens in Japanese steamer basket
• Lay fish filets on top of greens
• Pour fish stock into the bottom of a pot that will fit the steamer
• Steam fish for 5‐7 minutes depending on thickness
• Combine tomatoes, olives, and vinaigrette and gently warm
• Stir feta or goat cheese (if cheese is soft use as a topping) into vinaigrette
• Place steamed fish and greens on a warmed serving plate and top each piece with a portion of the warm vinaigrette
Serves 4
Calories: appx 150 (depending on the fish)
Fat grams: 7 (depending on the fish)
Tuesday, December 1, 2009
Tip of the Day
Come up with a new holiday wish list. List one or more lifestyle aspects that you are going to change.
Let’s Get CEREAL about Our Breakfast Choice
By: Jeff, H3 Program Intern
Ladies and Gentleman, today it’s time to get cereal (a.k.a. serious) about our breakfast cereal choices. The fact of the matter is: who doesn’t enjoy a tasty bowl of cereal? For some of us (including myself), we would be perfectly and completely satisfied having a bowl for every meal. The good news for us is that several cereals are extremely tasty and truly can provide that whole-grain nutrition to start our days off on the right foot.
However, what’s ridiculous about cereal is that there are so many dang choices; how do we even begin to sort thru the flashy grocery store aisle? Cookie crisp, Kashi GoLean, Raisin Bran, Cheerios, where to begin?
First of all, let’s get acquainted with the Hilton Head Health criteria for selecting a nutritious breakfast bowl. Then I’ll follow up with five solid choices that are sure to not only be slam-packed with whole-grains, but trigger your taste buds.
H3 Breakfast Cereal Criteria:
1. First ingredient must be a whole-grain
2. Must have 3 grams of fiber per 100 calories
3. Calories from sugar have to be 25% or less (excluding dried fruit)
4. Total Fat must be 2 grams or less
5. Ought to be tasty: make it a cereal you’ll look forward to every morning!
Five Solid Choices
1. Fiber One – Honey Clusters:
With the first three ingredients being whole grain wheat, corn bran, and wheat bran, how can you lose? Crammed at full capacity with 13 grams of fiber amounting to 51% of your daily value leaves you stuffed for the entire morning. Only 6 grams of sugar this cereal is secretly sweet and scrumptious.
2. Kashi – Whole Wheat Biscuits
Fairly new to the Kashi family these biscuits are just tasty enough to amuse anyone. Super low in fat, sodium free, including a whole day’s worth of whole-grains. A nice complement to the GoLean Crunch comes in three different varieties: Autumn wheat, Harvest Cinnamon, and my person favorite Island Vanilla.
3. Post – Original Shredded Wheat
For you wheat lovers this is the cereal for you. Highly nutritious, less than a gram of fat and practically no sugar, this is one of the healthiest choices around. For a complete breakfast experience, try adding some fresh fruit and Truvia for the perfect sweetness.
4. General Mills – Total Raisin Bran
A better alternative to regular Kellogg’s Raisin Bran, first two ingredients include: whole-grain wheat and raisins. Higher in sugar, but still meets the criteria based off the dried fruit aspect. Less than a gram of fat per serving and very flavorsome, Total definitely becomes another solid choice for anyone’s morning meal.
5. Kashi – Heart to Heart Honey Toasted Oats
As you can tell I’m a big fan of Kashi, so many varieties all with their nutritional strengths. These Honey Toasted Oats are a crunchy step up from the everyday original cheerios. First three ingredients include whole oat flour, oat bran and evaporated cane juice along with 4 grams of fiber per 100 calories.
So there are just a few solid choices, but there’s many more along the aisle. As one last recommendation, try to steer clear of the lucky charms and cocoa puffs your cereal heavyweights are out there! Now just add some skim milk and you’ll final get CEREAL about your breakfast choice.
If you’re interested in a few more healthy options check out this article written by WebMD reference: Elaine Magee, MPH, RD
http://www.webmd.com/food-recipes/features/choosing-healthy-breakfast-cereal
Ladies and Gentleman, today it’s time to get cereal (a.k.a. serious) about our breakfast cereal choices. The fact of the matter is: who doesn’t enjoy a tasty bowl of cereal? For some of us (including myself), we would be perfectly and completely satisfied having a bowl for every meal. The good news for us is that several cereals are extremely tasty and truly can provide that whole-grain nutrition to start our days off on the right foot.
However, what’s ridiculous about cereal is that there are so many dang choices; how do we even begin to sort thru the flashy grocery store aisle? Cookie crisp, Kashi GoLean, Raisin Bran, Cheerios, where to begin?
First of all, let’s get acquainted with the Hilton Head Health criteria for selecting a nutritious breakfast bowl. Then I’ll follow up with five solid choices that are sure to not only be slam-packed with whole-grains, but trigger your taste buds.
H3 Breakfast Cereal Criteria:
1. First ingredient must be a whole-grain
2. Must have 3 grams of fiber per 100 calories
3. Calories from sugar have to be 25% or less (excluding dried fruit)
4. Total Fat must be 2 grams or less
5. Ought to be tasty: make it a cereal you’ll look forward to every morning!
Five Solid Choices
1. Fiber One – Honey Clusters:
With the first three ingredients being whole grain wheat, corn bran, and wheat bran, how can you lose? Crammed at full capacity with 13 grams of fiber amounting to 51% of your daily value leaves you stuffed for the entire morning. Only 6 grams of sugar this cereal is secretly sweet and scrumptious.
2. Kashi – Whole Wheat Biscuits
Fairly new to the Kashi family these biscuits are just tasty enough to amuse anyone. Super low in fat, sodium free, including a whole day’s worth of whole-grains. A nice complement to the GoLean Crunch comes in three different varieties: Autumn wheat, Harvest Cinnamon, and my person favorite Island Vanilla.
3. Post – Original Shredded Wheat
For you wheat lovers this is the cereal for you. Highly nutritious, less than a gram of fat and practically no sugar, this is one of the healthiest choices around. For a complete breakfast experience, try adding some fresh fruit and Truvia for the perfect sweetness.
4. General Mills – Total Raisin Bran
A better alternative to regular Kellogg’s Raisin Bran, first two ingredients include: whole-grain wheat and raisins. Higher in sugar, but still meets the criteria based off the dried fruit aspect. Less than a gram of fat per serving and very flavorsome, Total definitely becomes another solid choice for anyone’s morning meal.
5. Kashi – Heart to Heart Honey Toasted Oats
As you can tell I’m a big fan of Kashi, so many varieties all with their nutritional strengths. These Honey Toasted Oats are a crunchy step up from the everyday original cheerios. First three ingredients include whole oat flour, oat bran and evaporated cane juice along with 4 grams of fiber per 100 calories.
So there are just a few solid choices, but there’s many more along the aisle. As one last recommendation, try to steer clear of the lucky charms and cocoa puffs your cereal heavyweights are out there! Now just add some skim milk and you’ll final get CEREAL about your breakfast choice.
If you’re interested in a few more healthy options check out this article written by WebMD reference: Elaine Magee, MPH, RD
http://www.webmd.com/food-recipes/features/choosing-healthy-breakfast-cereal
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