Wednesday, March 31, 2010
Tip of the Day
Indulge in a little Easter candy - studies show that chocolate can lower your risk for heart attack and stroke!
H3 Who's Who: Meet Jessica Lynn
As a 2005 graduate from Ball State University, Jessica obtained a B.S. degree in Exercise Science from the Honors College. Like many other H3 colleagues, Jessica started out her career here as a Program Intern. Since completing her internship, Jessica has held the positions of Assistant to the V.P., Fitness Director and now—Director of Program Development. Jessica believes that the sum of her experience has provided her with “priceless insight into the Guest experience, as well as the staff experience” across all departments.
Her role today involves creating, developing and designing new activities, discussion topics and specialty events. She is also responsible for facilitating numerous program activities such as Health Habit Reviews, fitness seminars and classes. And on top of all that, Jessica also oversees the Guest Services Department. “In a nutshell, my job is to improve the Guest and employee experience through sincere quality service, program activities and management interaction.”
Jessica finds that one of the most rewarding aspects of her job is being able to work with a group of such dedicated individuals. “From our housekeepers to dining room attendants to program staff to sales/marketing to administration, our team members truly care about the success of our Guests and enjoy working in such a positive environment.”
Another great feature about H3 that Jessica enjoys is H3’s flexibility and willingness to change. “It’s good, and we do a lot of it—it’s change that allows us to deliver a vibrant experience to our Guests day in and day out … and having been here since the start of our renovation process, I’ve been able to play a vital role in improving all aspects of our company—from our facility to our website to our team to our program—it’s been an amazing ride and I look forward to our future!”
When she’s not at H3, Jessica enjoys running (a couple annual ½ marathons), kayaking and most of all—playing with her beautiful baby daughter, Hala.
Connect with Jessica on the H3 Facebook Fan page here.
Tuesday, March 30, 2010
Tip of the Day
Purchase quick healthy options. Motivation is tough to find after a long day of hard work so keep it convenient!
H3 Fitness Class Feature: Cardio Boxing
Float like a Butterfly, Sting like a Bee! Get out all of your aggressions and channel your inner boxer by following the H3 Cardio Boxing Routine. Use this as a guide to recreate this popular class in your own home.
Learn how to perform each move by reading the Cardio Boxing definitions and following the minute by minute directions for an upbeat and calorie-burning workout!
Cardio Boxing Definitions
High Knees: Bring knees to hip level
Butt Kicks: Kick heel back towards the buttocks
Jabs: Forward punches at eye level
Hooks: Swing the arm across the body at shoulder level
Upper-cut: Punch towards the ceiling while keeping elbows in.
Front Kicks: Bring knee up and kick forward with the heel
Back Kicks: Kick back with heel while keeping the shoulders back
Side Kicks: Bring knee up and kick out to the side. Slightly bend other knee for balance.
H3 Cardio Boxing Routine
Five Minute Warm Up:
Min 0-1: March in place
Min 1-2: High Knees
Min 2-3: Butt Kicks
Min 3-4: Right Jabs
Min 4-5: Left Jabs
Routine:
Min 0-2: Side steps while alternating Right and Left Jabs (Punches to eye level)
Min 2-4: Side steps while alternating Right and Left Hooks (Punches across upper body)
Min 4-6: Take 4 steps forward then 2 upper-cuts; Take 4 steps back then 2 upper-cuts
Min 6-8: Left Jab, Right Jab, Left upper-cut, right upper-cut
Min 8-9: Double Right Jab, Left Hook
Min 9-10: Double Left Jab, Right Hook
Min 10-12: Low alternating front kicks (Keep arms up if possible)
Min 12-14: High alternating front kicks
Min 14-15: Rest, March in place
Min 15-17: Go as fast as you can with all of the previous exercises.
Min 17-19: Low alternating side kicks
Min 19-21: High alternating side kicks
Min 21-22: Right Hook, 2 upper-cuts
Min 22-23: Left Hook, 2 upper-cuts
Min 23-24: Rest, act like jump roping in place
Min 24-26: Alternating back kicks with right and left jabs
Min 26-28: Alternating side kicks with right left side punches
Min 28-30: Freestyle Step: any kicks, steps, and combinations from above. Repeat this keeping arms extended.
Five to Ten minute Cool Down:
Min 0-2: March in place
Min 2-5: Side Steps
Min 5-10: Static Stretching
Visit the Member’s Only section for more H3 Fitness Class routines!
Monday, March 29, 2010
Tip of the Day
Switch up your basic strength training exercises by performing them on a Fitball. This will keep your muscles guessing!
Are you working out the F.I.T.T. way?
The F.I.T.T. Principle in exercise is a set of rules that help you get the most out of your workouts.
Frequency: how often you exercise
- 3-5 days per week
- 30 minutes or more of Moderate-intensity PHYSICAL ACTIVITY is preferable on MOST days of the week for health related benefits.
- For those exercising at a lower intensity, exercising more than 3 days per week may be needed to achieve the caloric expenditure associated with weight loss and fitness goals.
- NOTE: Vigorous training is not recommended 7 days per week. Including “light days” can reduce risk of injury and aid in adherence.
Intensity: how hard you work during exercise
- Target Range of 150-400 kcal (kcal=fitness calorie) of physical activity and/or exercise energy expenditure per day.
- 10 minutes of exercise = 100 kcal, thus 30 minutes = 300 kcal; 60 minutes = 600 kcal
- Energy expenditure (through exercise or physical activity) in excess of 2,000 kcal/week has been shown to be successful for both short- and long-term weight control.
- The RPE Scale (Rate of Perceived Exertion) is another method used to measure intensity. An RPE between 3-6 (on a 0-10 scale) elicits a “Moderate” to “Hard” intensity.
- The “Talk Test” is yet another method used to structure intensity levels.
Time: how long you exercise
- 30-60 minutes of continuous or intermittent activity. Therefore 10 minute bouts accumulated throughout the day are acceptable.
- Warm-up/cool-down (5-10 minutes each) not included in the 30-60 minutes.
Type: what type of activity you're doing
- Repetitive type movements (rhythmic in nature) that employ large muscle groups.
- Examples: Thermal Walks, Brisk walking, Biking, Jogging, Swimming, Aerobics, Kickboxing, Water Aerobics, Dancing, etc.
Using the F.I.T.T. principle can help you vary your exercise and make the most of your fitness efforts. To change things up , you could add another day of walking (changing your exercise Frequency), walk faster or add some running (changing the Intensity), walk for a longer period of time (changing the Time) or try something different like swimming or cycling (changing the Type).
Frequency: how often you exercise
- 3-5 days per week
- 30 minutes or more of Moderate-intensity PHYSICAL ACTIVITY is preferable on MOST days of the week for health related benefits.
- For those exercising at a lower intensity, exercising more than 3 days per week may be needed to achieve the caloric expenditure associated with weight loss and fitness goals.
- NOTE: Vigorous training is not recommended 7 days per week. Including “light days” can reduce risk of injury and aid in adherence.
Intensity: how hard you work during exercise
- Target Range of 150-400 kcal (kcal=fitness calorie) of physical activity and/or exercise energy expenditure per day.
- 10 minutes of exercise = 100 kcal, thus 30 minutes = 300 kcal; 60 minutes = 600 kcal
- Energy expenditure (through exercise or physical activity) in excess of 2,000 kcal/week has been shown to be successful for both short- and long-term weight control.
- The RPE Scale (Rate of Perceived Exertion) is another method used to measure intensity. An RPE between 3-6 (on a 0-10 scale) elicits a “Moderate” to “Hard” intensity.
- The “Talk Test” is yet another method used to structure intensity levels.
Time: how long you exercise
- 30-60 minutes of continuous or intermittent activity. Therefore 10 minute bouts accumulated throughout the day are acceptable.
- Warm-up/cool-down (5-10 minutes each) not included in the 30-60 minutes.
Type: what type of activity you're doing
- Repetitive type movements (rhythmic in nature) that employ large muscle groups.
- Examples: Thermal Walks, Brisk walking, Biking, Jogging, Swimming, Aerobics, Kickboxing, Water Aerobics, Dancing, etc.
Using the F.I.T.T. principle can help you vary your exercise and make the most of your fitness efforts. To change things up , you could add another day of walking (changing your exercise Frequency), walk faster or add some running (changing the Intensity), walk for a longer period of time (changing the Time) or try something different like swimming or cycling (changing the Type).
Friday, March 26, 2010
Train for Life
All of us here at H3 are still running on the excitement from last week's Fit Week. A week full of inspiring and motivating fitness activities and Island adventures!
Not only did our guests participate in a week full of fun fitness - but they made lasting friends and H3 family members along the way!
Check out a few of the highlights:
An inspiring message from the local high school's Coach Singelton before the Fit Week Triathlon!
Check out the rest of the Fit Week photos on our Facebook fan page!
Not only did our guests participate in a week full of fun fitness - but they made lasting friends and H3 family members along the way!
Check out a few of the highlights:
An inspiring message from the local high school's Coach Singelton before the Fit Week Triathlon!
Check out the rest of the Fit Week photos on our Facebook fan page!
Thursday, March 25, 2010
Improve your sleep through exercise
Content provided by Program Intern, Emily Tucker
Exercise has been proven to benefit the body in many different ways and sleep is actually one of them!
During exercise the body is put under physical tension. Because of the stress put on the body, the brain tells the body it needs more quality sleep. This brain/body connection actually allows for a deeper sleep following physical activity.
People who suffer from sleep disorders such as insomnia and sleep apnea on average lead more sedentary lives. The increase in chemical processes, heart rate changes, and body temperature allows the body to become fatigued which aids in the sleeping process at the end of the day. The body needs deep sleep to repair muscle and restore the body’s systems which have been used during exercise.
The sun also aids in providing the body with Vitamin D and allowing the body to get into its sleep-wake cycle. Contact with sunlight and the fresh air allows the body’s sense to enhance so when it is time to sleep the body will be prepared to relax and unwind. Exercising in this type of environment may help sleeping patterns become more regular and increase the quality of your sleep.
If you choose to exercise too close to bedtime, you may find it difficult to sleep. Morning and afternoon exercises allow the body the proper amount of time to calm down at the end of the day.
Certain types of exercise influence sleep more than others, specifically cardiovascular exercise. This includes running, cycling, swimming or any other activity that increases your heart rate.
It is important to get the proper amount of sleep, yet even more importantly the most quality sleep possible. Spending time in the REM stage of sleep is when your body is most relaxed and is restoring itself. Weight gain can influence the body’s sleep patterns and affect REM sleep stages. Keeping yourself at a healthy weight may allow you to sleep more sound.
So, if you are having difficulty sleeping, try incorporating more physical activity into your day and you will be surprised at how much your quality of sleep improves. I challenge you to try it - and then post your results!
Wednesday, March 24, 2010
H3 Recipe: Turkey Parmesan
TURKEY PARMESAN from the H3 Kitchen
This delicious dish, traditionally made with veal, breaded and sautéed in olive oil is every bit as satisfying made with poultry.
INGREDIENTS:
8, 2 ounce turkey cutlets, pounded
¼ cup egg whites
1 cup Panko bread crumbs (Japanese bread crumbs)
¼ cup whole wheat flour
½ teaspoon sea salt
Freshly ground black pepper to taste
¼ cup Parmesan cheese, grated
2 cups HHH Marinara Sauce (1/2 cup per person)
¾ cup part-skim Mozzarella cheese, grated
¼ cup coarsely chopped fresh basil
PREPARATION:
- Preheat oven to 350 degrees
- Lay cutlets out on a large sheet of plastic wrap, fold extra wrap over the meat and gently pound each piece to ¼ inch thickness
- Whisk egg whites and place in a pie plate, reserve
- Combine Panko crumbs, wheat flour, salt and pepper, and parmesan cheese and place in a second pie plate
- Dip each pounded cutlet into the egg whites, then dredge lightly in the breading mixture
- Spray baking sheet with cooking spray; lay cutlets across the pan, lightly spray the tops of cutlets.
- Bake for approximately 15 minutes, remove pan from oven and turn each piece. Return to oven for 5 minutes longer
- Spread marinara over the bottom of a 8 x 11 inch glass casserole
- Lay browned turkey cutlets over the sauce, distribute the Mozzarella over the cutlets, cover with foil and heat in 350 degree oven for 20 minutes. Remove foil to brown if desired
- Serve 2 cutlets with sauce over Roasted Spaghetti Squash (see “haystack” recipe)
- Garnish with fresh basil.
Serves 4
Calories: 300
Fat Grams:10
You can find this recipe and over 200 more on the H3 Member's Only website!
Tuesday, March 23, 2010
Tip of the Day
Find your own motivation. The reasons should be personal for changing your behaviors!
Wright from the Source: The evolution of sugar and sodium
The more things change, the more they stay the same. When I started working for the public health department in the late 70’s, two of the major nutritional concerns at that time were the consequences of a diet with too much sugar and too much salt (sodium). Now over 30 years, thousands of nutrition and diet books, and an obesity crisis later, a report by the American Heart Association (AHA) and a recent article in the New England Journal of Medicine confirm that they are still major concerns.
Published in November 2009, the report, Dietary Sugars Intake and Cardiovascular Health: A Scientific Statement from the American Heart Association, indicates that sugar consumption has increased dramatically in the last 30 years, and that the consequences of excess sugar intake are much more serious than previously thought. We now consume an average 22.2 teaspoons of added sugar (355 calories) per day. Added sugar includes agave, apple juice concentrate, brown sugar, corn syrup, fructose, glucose, dextrose, high fructose corn syrup, maple syrup, molasses, table sugar, jellies and jams. High sugar intake has been associated with numerous poor health conditions including obesity, high blood pressure, diabetes, chronic inflammation, and high triglycerides. The AHA recommends that we significantly reduce our sugar consumption by consuming no more than 100 calories (25 gram) of added sugar per day for women and 150 calories (38 grams) per day for men. That would be the equivalent of an 8oz. soft drink per day for women or 12 oz. for men. Soft drinks are by far and away the leading source of added sugars, but candy, cakes, cookies, fruit drinks sherbet, ice cream and sweetened cereal contribute as well.
Excess sodium intake contributes to high blood pressure, a major cause of heart disease, stroke kidney disease and dementia. A recent article in the New England Journal of Medicine predicted that a 30% reduction in sodium intake would result in the prevention of as many as 99,000 heart attacks and 66,000 strokes a year. Earlier research suggested that by cutting sodium intake by 50% would save 150,000 lives a year. Reducing the amount of salt used in home cooking and added at the table would certainly help, but it is not enough. 75% of our sodium intake comes from processed foods and restaurant foods.
If you hope to significantly your sodium intake you have to become a vigilant label reader. Look for lower sodium versions of your staples. When ordering at a restaurant ask for your servers help in identifying the lower sodium options or ask the chef to prepare meals with less sodium than usual. When you first cut back on sodium, foods may taste a bit bland, but that won’t last long. Within a month or two your taste buds will adapt, and you will learn to enjoy foods with less sodium. Help is on the way from the food industry as well. Several large food companies including Con Agra and Kraft have begun or soon will begin to reduce the sodium added to their products.
Read more for suggestions on how to reduce your sugar intake here. For suggestions on reducing sodium intake read pages 16-20.
Published in November 2009, the report, Dietary Sugars Intake and Cardiovascular Health: A Scientific Statement from the American Heart Association, indicates that sugar consumption has increased dramatically in the last 30 years, and that the consequences of excess sugar intake are much more serious than previously thought. We now consume an average 22.2 teaspoons of added sugar (355 calories) per day. Added sugar includes agave, apple juice concentrate, brown sugar, corn syrup, fructose, glucose, dextrose, high fructose corn syrup, maple syrup, molasses, table sugar, jellies and jams. High sugar intake has been associated with numerous poor health conditions including obesity, high blood pressure, diabetes, chronic inflammation, and high triglycerides. The AHA recommends that we significantly reduce our sugar consumption by consuming no more than 100 calories (25 gram) of added sugar per day for women and 150 calories (38 grams) per day for men. That would be the equivalent of an 8oz. soft drink per day for women or 12 oz. for men. Soft drinks are by far and away the leading source of added sugars, but candy, cakes, cookies, fruit drinks sherbet, ice cream and sweetened cereal contribute as well.
Excess sodium intake contributes to high blood pressure, a major cause of heart disease, stroke kidney disease and dementia. A recent article in the New England Journal of Medicine predicted that a 30% reduction in sodium intake would result in the prevention of as many as 99,000 heart attacks and 66,000 strokes a year. Earlier research suggested that by cutting sodium intake by 50% would save 150,000 lives a year. Reducing the amount of salt used in home cooking and added at the table would certainly help, but it is not enough. 75% of our sodium intake comes from processed foods and restaurant foods.
If you hope to significantly your sodium intake you have to become a vigilant label reader. Look for lower sodium versions of your staples. When ordering at a restaurant ask for your servers help in identifying the lower sodium options or ask the chef to prepare meals with less sodium than usual. When you first cut back on sodium, foods may taste a bit bland, but that won’t last long. Within a month or two your taste buds will adapt, and you will learn to enjoy foods with less sodium. Help is on the way from the food industry as well. Several large food companies including Con Agra and Kraft have begun or soon will begin to reduce the sodium added to their products.
Read more for suggestions on how to reduce your sugar intake here. For suggestions on reducing sodium intake read pages 16-20.
Monday, March 22, 2010
Tip of the Day
Mix with positive and supportive people. Who you associate with influences your thoughts, actions, and behavior.
Yes you can - love yourself!
What is Body Image? Body image is not about what you actually look like. Body image refers to your relationship with your body—your beliefs, perceptions, thoughts, feelings, and actions related to your body. Body image is influenced by cultural pressures, interpersonal factors (e.g., relationships), individual factors such as mood, and physical factors like body weight.
According to a body image survey conducted by Psychology Today magazine, body dissatisfaction is soaring among both women and men. Physical factors, such as gaining weight, are the most common cause of negative feelings toward the body. 67% of women over age 30 are unhappy with their weight. 15% of women and 11% of men say they would sacrifice more than five years of their lives to be the weight they want. 24% of women and 17% of men say they would give up more than three years.
The most reliable way to develop positive feelings about your body is to exercise, just for the pleasure of it. (Yes, you read that correctly!) People who exercise for strength, fitness, health tend to feel more satisfied with their bodies than people who focus on exercise only as a means to achieve weight control. When you stop focusing on how your body looks and start appreciating what it can help you accomplish—walking, swimming, picking up and playing with grandchildren—you tend to feel more satisfied.
There are ways to improve your body image and how you feel about yourself. Here are a few tips to help you LOVE yourself:
1. Evaluate yourself using criteria other than physical appearance. Focus on your success at work, with your family, participating in recreational activities, friendships and community involvement. You are defined by so much more than your appearance.
2. Appreciate the positive qualities of your body, especially what it can do for you. Think about everything your body allows you to do: walk, hug your children and enjoy seeing a sunrise. Also think about what feels good to your body—the sensual pleasures.
3. Engage in behaviors that help you feel good about yourself, such as exercising or buying an outfit that you look and feel good wearing.
4. Limit your exposure to images that make you feel badly about your body. Stop buying fashion magazines or men’s magazines that feature perfectly buff bodies.
5. Seek out people who respect and care about your body. Teach them how to talk about your body in a positive way.
6. To help boost your body image and self-appreciation, you will need to identify and change your negative thoughts about your body. For help doing this, check out Thomas Cash’ book The Body Image Workbook: An 8-Step Program for Learning to Like Your Looks. .
7. The next step will be to examine what may be going on underneath your body dissatisfaction. Is focusing on your body distracting you from addressing something else that needs your attention? For example, is it possible that your relationship problems may be due to shyness and/or lack of social skills, rather than to your weight?
This week at H3, we are focusing a little extra time on helping you create a loving relationship with the most important person in your life – you! Because if you don’t love yourself, who will?
According to a body image survey conducted by Psychology Today magazine, body dissatisfaction is soaring among both women and men. Physical factors, such as gaining weight, are the most common cause of negative feelings toward the body. 67% of women over age 30 are unhappy with their weight. 15% of women and 11% of men say they would sacrifice more than five years of their lives to be the weight they want. 24% of women and 17% of men say they would give up more than three years.
The most reliable way to develop positive feelings about your body is to exercise, just for the pleasure of it. (Yes, you read that correctly!) People who exercise for strength, fitness, health tend to feel more satisfied with their bodies than people who focus on exercise only as a means to achieve weight control. When you stop focusing on how your body looks and start appreciating what it can help you accomplish—walking, swimming, picking up and playing with grandchildren—you tend to feel more satisfied.
There are ways to improve your body image and how you feel about yourself. Here are a few tips to help you LOVE yourself:
1. Evaluate yourself using criteria other than physical appearance. Focus on your success at work, with your family, participating in recreational activities, friendships and community involvement. You are defined by so much more than your appearance.
2. Appreciate the positive qualities of your body, especially what it can do for you. Think about everything your body allows you to do: walk, hug your children and enjoy seeing a sunrise. Also think about what feels good to your body—the sensual pleasures.
3. Engage in behaviors that help you feel good about yourself, such as exercising or buying an outfit that you look and feel good wearing.
4. Limit your exposure to images that make you feel badly about your body. Stop buying fashion magazines or men’s magazines that feature perfectly buff bodies.
5. Seek out people who respect and care about your body. Teach them how to talk about your body in a positive way.
6. To help boost your body image and self-appreciation, you will need to identify and change your negative thoughts about your body. For help doing this, check out Thomas Cash’ book The Body Image Workbook: An 8-Step Program for Learning to Like Your Looks. .
7. The next step will be to examine what may be going on underneath your body dissatisfaction. Is focusing on your body distracting you from addressing something else that needs your attention? For example, is it possible that your relationship problems may be due to shyness and/or lack of social skills, rather than to your weight?
This week at H3, we are focusing a little extra time on helping you create a loving relationship with the most important person in your life – you! Because if you don’t love yourself, who will?
Friday, March 19, 2010
Spring Cleaning
Are your tennis shoes tired and run down? Toss them out and invest in a new pair! Especially for an avid walker/jogger/runner – having the right pair of shoes is essential to avoiding injury.
When should you replace your tennis shoes?
It is recommended that you replace running shoes between 350 to 550 miles depending on your running style, body weight, and the surface on which you run. Lighter runners can get closer to the upper end of the recommendation while heavier runners are harder on shoes and should consider replacement shoes closer to 350 miles.
Buy Two Pairs of Running Shoes
If possible, have two pairs of similar running shoes you're actively using. Alternating shoes every other workout gives your feet a break. In wet weather you will have a dry pair waiting. Also, try to use your running shoes only for your workouts. They will last much longer if you aren't wearing them all day.
A Few Buyers Tips
- Shop late in the day because your feet swell during the day.
- Measure your foot while standing.
- Try on both shoes with the socks you will wear.
- Buy for your larger foot (feet are rarely the same exact size).
- Allow a thumbnail's width between the shoe and your big toe.
- Choose shoes that are comfortable immediately. If they hurt in the store, don't buy them.
- Look for a moderately priced shoe. Price is not necessarily an indication of quality. Research has shown that moderately priced running shoes work just as well as expensive ones.
- Make sure the shoe matches your foot type and running style.
- Wear new shoes around the house before using them on short runs.
- Don't do a long run in new shoes. Start out with a short run and stop if you have any hot spots, which are a warning sign that a blister is on the way.
- Consider having an evaluation by a doctor, physical therapist, or podiatrist to learn your foot type.
Source: How to Choose the Best Running, Athletic or Sports Shoes
Thursday, March 18, 2010
Tip of the Day
Practice positive thinking. “As you think-so you are” is so very true! A good positive attitude can make anyone’s life happier, and more fulfilling.
And if you don't like green fruits and veggies...
Yesterday, Amber taught us to eat our greens. Today, I will say - Eat 5 a Day the Color Way!
Eating the fruit and veggie rainbow is a ‘nutritional’ pot of gold. We have always known it’s important to eat the daily servings of fruits and veggies – but now nutritionists are placing importance on the variety of colors, as well as recommended servings.
Eating a colorful mix of fruits and vegetables daily provides the variety of vitamins, minerals, fiber and phytochemicals you need to stay healthy and fit. So aim to make your plate a RAINBOW of colors – and you can help each part of your body look and feel better.
BLUE/PURPLE ‘Healthy Aging’
Including these into your diet can: lower risk of some cancers, improve urinary tract health, improve memory function and aid in healthy aging
Examples of BLUE/PURPLE fruits and veggies include: blackberries, blueberries, dried plums, purple grapes, plums, purple cabbage, eggplant, and black beans
WHITE ‘Health-Promoting Phytochemicals’
Including these into your diet can: improve heart health, maintain healthy cholesterol levels, and lower risk of some cancers
Examples of WHITE fruits and veggies include: bananas, dates, white peaches, brown pears, cauliflower, garlic, ginger, mushrooms, onions, potatoes, turnips, soybeans, and white beans (navy, lima)
YELLOW/ORANGE ‘Antioxidants’
Including these into your diet can: lower risk of some cancers, improve heart health, improve vision health, and maintain a healthy immune system
Examples of YELLOW/ORANGE fruits and veggies include: apricots, cantaloupe, grapefruit, lemons, mangoes, nectarines, oranges, peaches, pineapples, butternut squash, carrots, yellow peppers, pumpkin, rutabagas, sweet corn, and sweet potatoes
RED ‘Health-Promoting Benefits’
Including these into your diet can: improve heart health, improve memory function, lower risk of some cancers, and improve urinary tract health
Examples of RED fruits and veggies include: red apples, blood oranges, cherries, cranberries, red grapes, pomegranates, raspberries, strawberries, watermelon, beets, red peppers, radishes, red onions, red potatoes, rhubarb, tomatoes, and kidney beans
So if you are looking to hit the nutritional jackpot – make sure to make it 5 a Day the Color Way!
For more examples and information, visit www.fruitsandveggiesmatter.gov.
Eating the fruit and veggie rainbow is a ‘nutritional’ pot of gold. We have always known it’s important to eat the daily servings of fruits and veggies – but now nutritionists are placing importance on the variety of colors, as well as recommended servings.
Eating a colorful mix of fruits and vegetables daily provides the variety of vitamins, minerals, fiber and phytochemicals you need to stay healthy and fit. So aim to make your plate a RAINBOW of colors – and you can help each part of your body look and feel better.
BLUE/PURPLE ‘Healthy Aging’
Including these into your diet can: lower risk of some cancers, improve urinary tract health, improve memory function and aid in healthy aging
Examples of BLUE/PURPLE fruits and veggies include: blackberries, blueberries, dried plums, purple grapes, plums, purple cabbage, eggplant, and black beans
WHITE ‘Health-Promoting Phytochemicals’
Including these into your diet can: improve heart health, maintain healthy cholesterol levels, and lower risk of some cancers
Examples of WHITE fruits and veggies include: bananas, dates, white peaches, brown pears, cauliflower, garlic, ginger, mushrooms, onions, potatoes, turnips, soybeans, and white beans (navy, lima)
YELLOW/ORANGE ‘Antioxidants’
Including these into your diet can: lower risk of some cancers, improve heart health, improve vision health, and maintain a healthy immune system
Examples of YELLOW/ORANGE fruits and veggies include: apricots, cantaloupe, grapefruit, lemons, mangoes, nectarines, oranges, peaches, pineapples, butternut squash, carrots, yellow peppers, pumpkin, rutabagas, sweet corn, and sweet potatoes
RED ‘Health-Promoting Benefits’
Including these into your diet can: improve heart health, improve memory function, lower risk of some cancers, and improve urinary tract health
Examples of RED fruits and veggies include: red apples, blood oranges, cherries, cranberries, red grapes, pomegranates, raspberries, strawberries, watermelon, beets, red peppers, radishes, red onions, red potatoes, rhubarb, tomatoes, and kidney beans
So if you are looking to hit the nutritional jackpot – make sure to make it 5 a Day the Color Way!
For more examples and information, visit www.fruitsandveggiesmatter.gov.
Wednesday, March 17, 2010
Tip of the Day
Enjoy a St. Patty's Day green beer, as moderate intake (one to two drinks) of alcohol can actually help prevent heart disease.
Happy St. Patrick’s Day: Eat Green for Your Health
In addition to the festivities surrounding St. Patrick's Day, consider adding a new tradition: add more GREEN foods to your diet!
The following are healthy and delicious tips to increase your health by ‘eating green’:
Increase fiber with broccoli. Broccoli provides many health benefits, including both soluble and insoluble fiber; vitamins A, C and E (important antioxidants for staving off cellular damage from free-radicals); vitamin K for bone health; and a special antioxidant called sulforaphane, known for its powerful anticancer properties.
Vary your leafy greens. It’s important to remember that leafy green vegetables, such as lettuces, come in varying shades of green. Research suggest the lighter the green the less vitamins and minerals. This could be due to excess water content, etc. The darker the green = the higher the concentration of vitamins and minerals such as A, C and folate. Spinach contains lutein which is good for eye health.
Choose vitamin K for increased bone health. While vitamin K isn't a substitute for calcium, eating green vegetables high in vitamin K is beneficial for bone health. Choose vegetables like asparagus, green/herbal teas, spinach, kale, turnip, collard and mustard greens, broccoli, cabbage, endive and brussel sprouts.
Improve cholesterol levels with avocado. Avocado is a good source of monounsaturated fats (the healthy fats), which can help lower your cholesterol. It's also a great source of vitamin E.
Alternate oranges with kiwifruit. If you're always grabbing an orange to ensure you're getting your daily dose of vitamin C, consider eating a kiwifruit instead. Kiwi is said to contain more vitamin C than oranges, while also providing you with dietary fiber.
Snack on green apples. While green apples relatively the same health benefits as red or yellow apples, green apples are a great source of soluble and insoluble fiber which aid in digestion and improve heart health.
Drink green tea. If you like to drink tea, consider choosing green tea instead of black, oolong or other darker teas. Green tea next to white tea packs the biggest punch when it comes to antioxidants. It also contains flavonoids, a class of naturally occurring plant compounds that function as antioxidants that are good for the heart.
Source: http://www.med.umich.edu/
Tuesday, March 16, 2010
Ways to cut calories (without too much thinking!)
Here at H3, we encourage journaling in all forms. Journaling is a great way to increase awareness of your actions and keep yourself accountable- whether it is your daily food intake, exercise or emotional ups-and-downs.
Today, I wanted to focus more on food journaling. Food journaling may not be a permanent fixture in most of our lives, rather a way to help jumpstart healthy habits, and become more aware of our behaviors. Until eating healthy and nutritious foods becomes second nature, it’s a great way to keep yourself on track.
Unfortunately, we have the tendency to become obsessed with the calories we are eating rather than the quality and serving size of what we are eating. You’ll be amazed at what making small changes in your diet can add up to!
Here are a few no-hassle tips to cut a few extra calories throughout your day – and not even miss them!
- Instead of thinking of granola as your morning staple, think of it rather as a condiment. Sprinkle lightly over yogurt, as a cup of granola can have around 400 calories!
- Make your coffee a skinny. Adding non-fat milk rather than whole milk can save you around 100 calories.
- Eat your fruit – don’t drink it! Eating your fruit naturally will help you stay full longer, is full of fiber and lower in sugar.
- Having a sandwich? Make it open-faced! You can save up anywhere from 70 to 100 calories from removing just one slice of bread. Make sure the other is a whole-grain!
- Don’t forget to hold the mayo. Substituting another spread like mustard or hummus can cut calories and fat, while still allowing for flavor.
- Put down the soda and sweetened drinks. Instead brew a cup of tea or stick your trusty water bottle. One 12-oz soda contains 240 calories and 65g of SUGAR. (That’s twice the recommended daily intake!)
- Use the dip and spear method when eating a salad. You will be surprised at how much less you really need!
- Instead of pre-packaged snacks, reach for fresh fruits or a serving of nuts. Pre-packaged snacks like crackers and chips are less filling and often contain more calories, fats and sugars.
- Instead of dining out, cook at home. You can control the preparation methods AND portion sizes.
- Dinner for two? If you choose to dine out, try splitting the meal and order a salad as an appetizer.
These are just a few small changes that can add up to make a huge difference. After a few weeks, you won’t even notice you are doing them!
Today, I wanted to focus more on food journaling. Food journaling may not be a permanent fixture in most of our lives, rather a way to help jumpstart healthy habits, and become more aware of our behaviors. Until eating healthy and nutritious foods becomes second nature, it’s a great way to keep yourself on track.
Unfortunately, we have the tendency to become obsessed with the calories we are eating rather than the quality and serving size of what we are eating. You’ll be amazed at what making small changes in your diet can add up to!
Here are a few no-hassle tips to cut a few extra calories throughout your day – and not even miss them!
- Instead of thinking of granola as your morning staple, think of it rather as a condiment. Sprinkle lightly over yogurt, as a cup of granola can have around 400 calories!
- Make your coffee a skinny. Adding non-fat milk rather than whole milk can save you around 100 calories.
- Eat your fruit – don’t drink it! Eating your fruit naturally will help you stay full longer, is full of fiber and lower in sugar.
- Having a sandwich? Make it open-faced! You can save up anywhere from 70 to 100 calories from removing just one slice of bread. Make sure the other is a whole-grain!
- Don’t forget to hold the mayo. Substituting another spread like mustard or hummus can cut calories and fat, while still allowing for flavor.
- Put down the soda and sweetened drinks. Instead brew a cup of tea or stick your trusty water bottle. One 12-oz soda contains 240 calories and 65g of SUGAR. (That’s twice the recommended daily intake!)
- Use the dip and spear method when eating a salad. You will be surprised at how much less you really need!
- Instead of pre-packaged snacks, reach for fresh fruits or a serving of nuts. Pre-packaged snacks like crackers and chips are less filling and often contain more calories, fats and sugars.
- Instead of dining out, cook at home. You can control the preparation methods AND portion sizes.
- Dinner for two? If you choose to dine out, try splitting the meal and order a salad as an appetizer.
These are just a few small changes that can add up to make a huge difference. After a few weeks, you won’t even notice you are doing them!
Monday, March 15, 2010
Tip of the Day
Get out in the sunshine, it’s good for you (in moderation) and it can lift your spirits!
Put the FUN back in your fitness
FIT Week is here!
One of the most fun weeks at H3 – a week dedicated to providing our Healthy Lifestyle program with an extra burst of fitness and camaraderie – has just begun!
Fit Week provides our guests with the opportunity to experience and try new fitness activities they wouldn’t normally participate in on a regular basis.
Fit Week brings a certain energy and excitement, and you can feel the FUN that our guests are having in their group classes.
So if you couldn’t make it to H3 for Fit Week, we challenge you to try a new fitness activity in your routine this week (in our honor!). For example, if you run every day, try biking or sign-up for a dance class.
The purpose of this challenge is to keep fitness FUN. We all know that if you don’t enjoy doing something, you won’t do it. If exercise becomes a chore, then the chances of you pushing it aside increases.
Exercise is not just running on the treadmill or lifting weights, it’s doing what our bodies are made to do, which is move. Try signing up for a group fitness class, joining an adult team sports league or creating a jogging group with your friends. Think back to what you used to find fun, and figure out a way to add that back into your daily routine.
Another great way to incorporate FUN into your fitness routine is to enjoy it with friends. We often get into the habit of meeting friends at our favorite restaurant; instead, plan to meet at the park. You can still chat before or after your walk/run like you would at a restaurant. Or if you are a morning person, plan to meet before work for a fun group fitness class at the local gym.
If you want to learn more about H3’s Fit Week, check out this video.
Or read an insider’s re-cap of Fit Week 2009. Then mark your calendars for the next Fit Week, October 17th 2010 – for a trip to beautiful Hilton Head Island!
One of the most fun weeks at H3 – a week dedicated to providing our Healthy Lifestyle program with an extra burst of fitness and camaraderie – has just begun!
Fit Week provides our guests with the opportunity to experience and try new fitness activities they wouldn’t normally participate in on a regular basis.
Fit Week brings a certain energy and excitement, and you can feel the FUN that our guests are having in their group classes.
So if you couldn’t make it to H3 for Fit Week, we challenge you to try a new fitness activity in your routine this week (in our honor!). For example, if you run every day, try biking or sign-up for a dance class.
The purpose of this challenge is to keep fitness FUN. We all know that if you don’t enjoy doing something, you won’t do it. If exercise becomes a chore, then the chances of you pushing it aside increases.
Exercise is not just running on the treadmill or lifting weights, it’s doing what our bodies are made to do, which is move. Try signing up for a group fitness class, joining an adult team sports league or creating a jogging group with your friends. Think back to what you used to find fun, and figure out a way to add that back into your daily routine.
Another great way to incorporate FUN into your fitness routine is to enjoy it with friends. We often get into the habit of meeting friends at our favorite restaurant; instead, plan to meet at the park. You can still chat before or after your walk/run like you would at a restaurant. Or if you are a morning person, plan to meet before work for a fun group fitness class at the local gym.
If you want to learn more about H3’s Fit Week, check out this video.
Or read an insider’s re-cap of Fit Week 2009. Then mark your calendars for the next Fit Week, October 17th 2010 – for a trip to beautiful Hilton Head Island!
Friday, March 12, 2010
Tip of the Day
Have you ever eaten fast and wondered why you were still hungry? Try eating slower next time. After all, it takes 20 minutes for your brain to realize its full!
H3 Recipe: Lemon Pudding Cake
In honor of Friday's Gourmet Dinner, here is a mouth-watering dessert recipe to celebrate the end of your week!
LEMON PUDDING CAKE from the H3 Kitchen
This light and delicious dessert is one of our most requested recipes. The cake batter rises like a souffle, leaving a layer of lemony liquid on the bottom. Use a 'microplane' style tool to grate super fine lemon rind. The water bath creates a humid oven so the cake won't over-brown or dry out during baking.
Ingredients:
- 1/3 cup fresh lemon juice (appx. 3 lemons)
- 1 tablespoon micro-grated lemon peel
- 1 cup skim milk
- 2 eggs, room temperature, separated
- 1/4 tsp salt
- 1/2 + 1/4 cups sugar
- 3 tablespoons unbleached white flour
- 1 tablespoon butter
- Spray oil
Preparation:
- Preheat oven to 375 degrees F. (do not use convection)
- Lightly spray-oil six, 6-ounce custard cups and place them in a high sided baking dish
- Measure and/or prepare each ingredient and reserve
- Place egg whites in a medium-small bowl, add salt and beat with an electric mixer at high speed, gradually adding 1/2 cup sugar, one tablespoon at a time, beating to a stiff-peak meringue. Reserve
- Place egg yolks in larger bowl and whisk remaining 1/4 cup sugar
- Whisk lemon peel, lemon juice, milk, flour, and melted butter in to the egg yolk mixture to form a batter
- Whisk half of the reserved meringue into the batter
- Using a rubber spatula fold in the remaining meringue
- Ladle 1/3 cup batter into prepared custard cups
- Pour boiling water into the baking dish to half way up the sides of the cups (making a bain marie)
- Bake 40 - 45 minutes until pudding tops are crackled and lightly golden
- The cake will collapse a bit as it cools
- Serve ASAP with a dustin of powdered sugar
Number of Servings: 6
Calories: 130
Fat grams: 3.5 g
Thursday, March 11, 2010
Quality Sleep and a Healthy Lifestyle
In honor of National Sleep Awareness Week, March 7th - 13th, H3 Director of Education, Bob Wright, recognizes the effects and importance of sleep on your health. The most important factor in living longer may not be exercise, healthy eating or even genetics -- it could be the quantity and quality of your sleep. According to the National Sleep Foundation (NSF), sleep deprivation is a growing epidemic in the US. Research indicates that nearly two-thirds of Americans don’t get the optimal 8 hours of sleep per night and almost one-third sleeps less than 7 hours. It’s estimated that 20-30 million of us suffer from sleep apnea, a serious but treatable sleep disorder (often caused by obesity).
While we know from first-hand experience that lack of sleep makes us tired, cranky and less productive- most people don’t recognize its potentially serious effects. Chronic sleep deprivation can result in:
Increased Risk of Heart Disease. Studies indicate that women sleeping 6 hours or less a night have a much higher risk compared to those averaging 8 hours. Sleep is your body’s most basic form of stress management - without an adequate amount, the body can’t fully recover and begins to break down, making it susceptible to heart disease. Sleep-deprived individuals also have higher levels of the hormone cortisol, which can increase blood pressure, a known risk factor for heart disease and stroke.
Increased Risk of Diabetes. The sleep deprived may have higher levels of blood sugar. Severe sleep deprivation can even cause blood sugar levels to increase to pre-diabetes levels. Fortunately, blood sugar returns to normal with appropriate sleep. However, chronic sleep deprivation may cause insulin resistance, contributing to the development of type 2 diabetes.
Weakened Immune System. The ability to produce immune-boosting “killer cells” is reduced during sleep deprivation, making it more difficult to fight infection.
Impaired Cognitive Functions. Including reduced problem-solving and decision-making skills, diminished short-term memory, impaired logical reasoning, and poor judgment.
Emotional Distress. Sleep deprived individuals exhibit increased levels of depression, stress, anxiety, worry, frustration and anger.
Weight Gain. Sleep deprivation can raise hormone levels. Cortisol increases appetite and causes excess calories to be stored in the abdominal area (the riskiest place to store fat). Lack of sleep may inhibit the production of male growth hormones, contributing to muscle loss, reduced metabolic weight, and weight gain.
Another subtle, but significant, way sleep deprivation affects you is the impact it has on a healthy lifestyle. Even when well-rested, it’s challenging to exercise regularly, plan and prepare healthy meals and so on. It may be next to impossible if you are chronically sleep deprived.
Sleep Deprived or Just Plain Tired? Take the Test:
- Do you need an alarm clock to wake up on time?
- Do heavy meals and dull events make you sleepy?
- Are you a serious snorer (a symptom of sleep apnea)?
- Do you sleep longer on weekends?
- Can you nap at just about any time?
- Do you often feel drowsy during the day?
If you answered “yes” to 3 or more questions, you may have a sleep deficit and the NSF suggests talking to your doctor about your sleeping habits.
Most of us, even if we don’t have a significant sleep deficit, can benefit from getting more, better quality sleep. The NSF offers these suggestions:
- Go to bed and wake up at the same time each day.
- Avoid heavy meals late in the evening.
- Avoid alcohol late in the afternoon and evening. Alcohol might help you fall asleep, but may interrupt your sleep later at night.
- If you smoke, quit. If you won’t quit, avoid nicotine late in the afternoon and evening.
- Avoid caffeine late in the afternoon and evening. Its effect peaks 1-4 hours after consumption and can continue for up to 7 hours.
- Exercise regularly. Exercise improves the quality of sleep, especially among the elderly. Avoid strenuous exercise within 2 hours of bedtime.
- Establish a relaxing pre-bed routine such as taking a warm bath, reading, or meditating. This allows you to unwind and sends a signal to your brain that it is time to sleep.
- If you don’t fall asleep within 30 minutes, get up and do something relaxing like listening to soothing music or reading a book.
For more information, visit the NSF website at www.sleepfoundation.org.
Wednesday, March 10, 2010
Tip of the Day
When deciding what weights to use, choose so that the last 2 reps are difficult, but you still maintain good form.
Do you listen to music when working out? If not, maybe you should start!
According to H3 Fitness Specialist Amber Shadwick, recent results published in the Journal of Sport & Exercise Psychology, reveal that plugging into paced (beats per minute) music increases stamina on a treadmill by 20 percent.
However, do you find that your iPod sometimes serves as more of a distraction than motivator? Finding the right beat, fumbling with the cord, where do you put it… Just a few of the problems I have faced when trying to get my groove on and sweat at the same time.
Finding the right song for your workout = beats per minute (B.P.M.’s). Listening to music that matches the pace of your individual footfall can also give you a psychological boost at critical points of exhaustion and fatigue. To figure out how many B.P.M.’s your workout tunes should be, count how many times your feet hit the ground during a one-minute run, or for you “purposeful” walkers out there, take an estimated minute and a half count.
According to an article by the New York Times, “a stroll walker going at a pace of around 3 miles an hour, a remixed track has a count of 115 to 118 B.P.M.; for a power walker going 4.5 m.p.h., the count is 137 to 139 B.P.M., while the B.P.M. for a runner elevates to 147 to 160.”
Why didn’t I think of this…The Magneat; the ultimate management solution to tangled cords. Not only does it come in really cool colors and designs, but this tiny $15 gadget can help you retain focus from annoying cords during your workout. Click here to see how it works!
Here are a few reasons why you should invest in the Magneat!
- No more messed up wires !
- Provides ear relief.
- Enjoy music as it should be, untangled n´fun.
- Suitable for almost any headphone / earphone / hands-free cords.
- Fits on almost any clothing, any where / any wear.
- Eco-friendly.
- Patented design and function.
- Collectable.
- Finally, a solution for annoying headphone wires!
Hands-free iPod solutions. A great choice for gym-goers is the iPod Shuffle. The world’s smallest music device, with a built in clip, and holds up to 1,000 songs. The newest generation even talks to you – letting you know the artist and name of the song playing. You can purchase one for as low as $59.
If you feel that you need a little more song space, you can get a sport armband that will hold an iPod of any size in place. Find your fit here.
Now that you have your music ready to go – get out there and get moving! I’m interested – what is the song that gets you moving?
However, do you find that your iPod sometimes serves as more of a distraction than motivator? Finding the right beat, fumbling with the cord, where do you put it… Just a few of the problems I have faced when trying to get my groove on and sweat at the same time.
Finding the right song for your workout = beats per minute (B.P.M.’s). Listening to music that matches the pace of your individual footfall can also give you a psychological boost at critical points of exhaustion and fatigue. To figure out how many B.P.M.’s your workout tunes should be, count how many times your feet hit the ground during a one-minute run, or for you “purposeful” walkers out there, take an estimated minute and a half count.
According to an article by the New York Times, “a stroll walker going at a pace of around 3 miles an hour, a remixed track has a count of 115 to 118 B.P.M.; for a power walker going 4.5 m.p.h., the count is 137 to 139 B.P.M., while the B.P.M. for a runner elevates to 147 to 160.”
Why didn’t I think of this…The Magneat; the ultimate management solution to tangled cords. Not only does it come in really cool colors and designs, but this tiny $15 gadget can help you retain focus from annoying cords during your workout. Click here to see how it works!
Here are a few reasons why you should invest in the Magneat!
- No more messed up wires !
- Provides ear relief.
- Enjoy music as it should be, untangled n´fun.
- Suitable for almost any headphone / earphone / hands-free cords.
- Fits on almost any clothing, any where / any wear.
- Eco-friendly.
- Patented design and function.
- Collectable.
- Finally, a solution for annoying headphone wires!
Hands-free iPod solutions. A great choice for gym-goers is the iPod Shuffle. The world’s smallest music device, with a built in clip, and holds up to 1,000 songs. The newest generation even talks to you – letting you know the artist and name of the song playing. You can purchase one for as low as $59.
If you feel that you need a little more song space, you can get a sport armband that will hold an iPod of any size in place. Find your fit here.
Now that you have your music ready to go – get out there and get moving! I’m interested – what is the song that gets you moving?
Tuesday, March 9, 2010
Tip of the Day
Smile! Studies have shown that smiling releases endorphins, natural pain killers, and serotonin. Also, when you smile there is a measurable reduction in your blood pressure.
EXTRA! EXTRA! Read all about it! - Research shows that chewing sugar-free gum can help you save calories
Don’t get me wrong- chewing gum isn’t like a magic weight loss pill by any means, but research shows that people who chew sugar-free gum (which is usually less than 5 calories/piece) are likely to consume fewer calories throughout the day.
A study from Louisiana State University revealed that individuals who chewed gum were able to control their appetite better, decreasing daily intake by 40 calories and reducing snack cravings. Another great benefit of chewing gum is that it’s a sufficient substitute for high-calorie sweet treats like candy. I’m a "sweets" person myself, so for me popping in a piece of gum will satisfy my sweet tooth.
The important thing to remember is that the key to weight loss is exercise, along with a well-balanced diet- chewing gum is not and will never be the solution, but for some people- it can be a valuable tool to help manage hunger and cravings.
For more information and tips on how to save calories by chewing gum, visit WebMD Healthy Eating and Diet.
My EXTRA flavor top picks include Sweet Watermelon, Island Cooler and you can’t go wrong with original Peppermint…What’s your favorite?
Monday, March 8, 2010
Tip of the Day
Start with modifying small changes throughout the day. After all, the little things make the biggest difference!
Full Body Benefits of Exercise
We all know that physical activity is good for our body – but do you know the real details? Take a deeper look at the ways your vital organs benefit from daily movement. You won’t ever have to wonder again why exercise gives you such a wonderful glow and feeling!
HEART
The heart pumps blood and oxygen to all vital organs. Exercise training increases the maximum amount of ventilatory oxygen uptake by increasing both maximum cardiac output (the volume of blood ejected by the heart per minute, which determines the amount of blood delivered to the exercising muscles) and the ability of muscles to extract and use oxygen from blood.
LUNGS
Maximum ventilatory oxygen uptake drops 5% to 15% per decade between the ages of 20 and 80. The best way to take care of the lungs is to give them lots of exercise and not to smoke. Deep breathing of fresh air is the best exercise for the lungs.
LIVER
It metabolizes food, filters toxins and converts ingredients into substances that are needed in all parts of the body. Your liver is one of the largest and most important organs in your body. The liver when healthy will store vitamins, sugars, fats and other nutrients from the food that you eat.
KIDNEYS
Your chances of developing a kidney stone in your lifetime are 1 in 10. More than 300,000 people suffer from renal failure each year. The kidneys produce urine which is the waste in the body. Often kidney problems are the result of dehydration.
SKIN
The skin is the body’s largest organ. By sweating naturally you assist in cleansing the skin and keeping it elastic and healthy.
LYMPHATIC SYSTEM
The lymphatic system is the bodies filter system which supports immune function. A healthy lymphatic system filters out bacteria and other foreign particles.
COLON
The colon is vital for effective health because it serves the function of transporting waste out of the body. Hydration of the digestion system will improve colon health. This can be done by drinking an equivalent number of ounces of water to your body weight every day.
BLOOD
Blood delivers the needed nutrition to all the vital areas of the body. A regular exercise routine stimulates the blood system and assists the body in eliminating waste.
Thanks to Danielle, Program Intern, for supplying content for today's blog.
HEART
The heart pumps blood and oxygen to all vital organs. Exercise training increases the maximum amount of ventilatory oxygen uptake by increasing both maximum cardiac output (the volume of blood ejected by the heart per minute, which determines the amount of blood delivered to the exercising muscles) and the ability of muscles to extract and use oxygen from blood.
LUNGS
Maximum ventilatory oxygen uptake drops 5% to 15% per decade between the ages of 20 and 80. The best way to take care of the lungs is to give them lots of exercise and not to smoke. Deep breathing of fresh air is the best exercise for the lungs.
LIVER
It metabolizes food, filters toxins and converts ingredients into substances that are needed in all parts of the body. Your liver is one of the largest and most important organs in your body. The liver when healthy will store vitamins, sugars, fats and other nutrients from the food that you eat.
KIDNEYS
Your chances of developing a kidney stone in your lifetime are 1 in 10. More than 300,000 people suffer from renal failure each year. The kidneys produce urine which is the waste in the body. Often kidney problems are the result of dehydration.
SKIN
The skin is the body’s largest organ. By sweating naturally you assist in cleansing the skin and keeping it elastic and healthy.
LYMPHATIC SYSTEM
The lymphatic system is the bodies filter system which supports immune function. A healthy lymphatic system filters out bacteria and other foreign particles.
COLON
The colon is vital for effective health because it serves the function of transporting waste out of the body. Hydration of the digestion system will improve colon health. This can be done by drinking an equivalent number of ounces of water to your body weight every day.
BLOOD
Blood delivers the needed nutrition to all the vital areas of the body. A regular exercise routine stimulates the blood system and assists the body in eliminating waste.
Thanks to Danielle, Program Intern, for supplying content for today's blog.
Friday, March 5, 2010
H3 Recipe: Strawberry Mousse
If you missed our Wednesday e-mail update, you missed out on this tasty low-calorie dessert!
(Don't let it happen again by sigining up to receive our weekly e-mail newsletters here.)
STRAWBERRY MOUSSE from the H3 Kitchen
Have a sweet tooth? Don’t let desserts be your downfall. Swap out your ice cream for this delectable low-calorie strawberry mousse!
Ingredients:
- 8 oz. Fat free cream cheese
- 1½ cups Confectioners’ sugar
- ½ cup Pureed strawberries (frozen or fresh—strain after pureeing if you don’t want seeds. Sugar free strawberry jam works as well)
- 1 cup Skim milk
- 16 oz. Sugar free, non-dairy whipped topping (does not have to be dairy free)
Preparation:
~ In a mixing bowl, mix cream cheese, sugar and strawberries
~ Slowly add milk and beat at medium speed until smooth
~ Fold in thawed whipped topping
~ Chill and scoop as you would ice cream (freezing gives it the texture of ice cream)
Number of servings: 16
Serving size: ¾ cup
Calories: 65
Fat: 1 gram
Download the recipe card here.
(Don't let it happen again by sigining up to receive our weekly e-mail newsletters here.)
STRAWBERRY MOUSSE from the H3 Kitchen
Have a sweet tooth? Don’t let desserts be your downfall. Swap out your ice cream for this delectable low-calorie strawberry mousse!
Ingredients:
- 8 oz. Fat free cream cheese
- 1½ cups Confectioners’ sugar
- ½ cup Pureed strawberries (frozen or fresh—strain after pureeing if you don’t want seeds. Sugar free strawberry jam works as well)
- 1 cup Skim milk
- 16 oz. Sugar free, non-dairy whipped topping (does not have to be dairy free)
Preparation:
~ In a mixing bowl, mix cream cheese, sugar and strawberries
~ Slowly add milk and beat at medium speed until smooth
~ Fold in thawed whipped topping
~ Chill and scoop as you would ice cream (freezing gives it the texture of ice cream)
Number of servings: 16
Serving size: ¾ cup
Calories: 65
Fat: 1 gram
Download the recipe card here.
Thursday, March 4, 2010
Tip of the Day
Find your own motivation. The reasons should be personal for changing your behaviors!
Make it happen with fitbook
Looking for a new fitness journal? For those of you who aren’t following Adam on Twitter (what are you waiting for?!), you may have missed out on this helpful tweet.
Check out the fitbook; the perfect journal for setting goals, creating a game plan and watching those dreams become reality. According to the fitbook website, ‘research shows that people who write down their goals are 75% more likely to achieve them’. Sure, it takes hard work and a bit of discipline, but setting yourself up for success starts with writing down your goals and determining a plan to reach them.
Not only is Adam a fan of this portable journal, I think you will be too. Check out a few of its features you can find listed on the fitbook website:
Goal – oriented. Using a 12 – week planning system, you will be able to create big picture goals, yet journal your fitness and food behaviors daily.
Functional. For those who need a bit of storage – there is a slot in the back where you can stash ID cards and even cash. It also comes with a pen and features a handy elastic strap to mark your place.
Educational. Includes resources on how to make the most out of your workout, food journaling tips, and weekly motivational tips. You can also find more resources online!
Portable. Only 5.5 square inches – you can store this journal anywhere. And it is durable enough to toss in your gym bag or purse.
Personalized. You can also buy fitbooks with a purpose – they even make specific goal oriented books for those trying to bulk up, those trying to lose baby weight, and even marathon runners. Whatever your goal – you can find the perfect book for you!
Now that you have the H3 stamp of approval – check it out for yourself! By visiting their website you can see the book itself through a virtual tour.
To order one for yourself - visit www.getfitbook.com
Check out the fitbook; the perfect journal for setting goals, creating a game plan and watching those dreams become reality. According to the fitbook website, ‘research shows that people who write down their goals are 75% more likely to achieve them’. Sure, it takes hard work and a bit of discipline, but setting yourself up for success starts with writing down your goals and determining a plan to reach them.
Not only is Adam a fan of this portable journal, I think you will be too. Check out a few of its features you can find listed on the fitbook website:
Goal – oriented. Using a 12 – week planning system, you will be able to create big picture goals, yet journal your fitness and food behaviors daily.
Functional. For those who need a bit of storage – there is a slot in the back where you can stash ID cards and even cash. It also comes with a pen and features a handy elastic strap to mark your place.
Educational. Includes resources on how to make the most out of your workout, food journaling tips, and weekly motivational tips. You can also find more resources online!
Portable. Only 5.5 square inches – you can store this journal anywhere. And it is durable enough to toss in your gym bag or purse.
Personalized. You can also buy fitbooks with a purpose – they even make specific goal oriented books for those trying to bulk up, those trying to lose baby weight, and even marathon runners. Whatever your goal – you can find the perfect book for you!
Now that you have the H3 stamp of approval – check it out for yourself! By visiting their website you can see the book itself through a virtual tour.
To order one for yourself - visit www.getfitbook.com
Wednesday, March 3, 2010
Tip of the Day
Always try the next stage in fitness classes – You never know what you’re capable of until you try!
YOU SAY YOU WANT A REVOLUTION, WELL YOU KNOW...
Jamie Oliver, an impassioned chef, TV personality and best-selling author, is determined to take action on exploiting the high statistics of obesity, heart disease and diabetes in this country. His new show will help invite viewers to take a stand and change the way America eats, in our kitchens, schools and workplaces. This new, thought-provoking series, "Jamie Oliver's Food Revolution," debutes FRIDAY, MARCH 26 (9:00-10:00 p.m., ET) on ABC.
Jamie will start his healthful initiative in Huntington, West Virginia, “the unhealthiest city in America”. Jamie says, "The time is right for people to rediscover the sense of pride, satisfaction and fun you can get from cooking for the people you love... I want to prove that turning around the epidemic of obesity and bad health doesn't have to be boring or dull in the slightest. Wonderful stories will unfold in Huntington, and hopefully this will inspire the rest of the States."
The “Food Revlotuion” series is slightly based on Jamie Oliver's U.K. series: "Jamie's Ministry of Food" and "Jamie's School Dinners". The first series displayed successful grass-roots efforts, thus resulting in improvements in school lunches. “Jamie’s School Dinners” resulted in a total overhaul of the school dinner program in the U.K.
“Food Revolution” in America, hopes to help turn attention to helping people of all ages eat more balanced meals and cook with fresh ingredients, not only at schools, but at homes, workplaces and even restaurants. Challenged by ingrained unhealthy habits and government bureaucracy, embedded by local naysayers, and welcomed by some of the most surprising guests,“Food Revolution” will display how in just a few short months Jaime transforms Huntington as a template for the entire country!
Reference: http://www.jaimeoliver.com
Tuesday, March 2, 2010
Tip of the Day
When dining out, order your meal first. First to order leads to healthier decision making for not only yourself, but the entire group!
6 Reasons Why You Need to Pick Up Dumbbells
1) Have you been wondering how to get rid of your body fat? Well, believe it or not, strength training twice a week can reduce your overall body fat by three percent in just 10 weeks. It’s better to be losing inches – and gaining muscle – than just losing alone. Traditionally, most think of cardio when it comes to shedding the extra pounds – however muscle mass built through strength training is a calorie burning machine!
2) It does your body good. Just like a glass of milk, strength training strengthens your bones too. Regular weight lifting for six months has been shown to increase bone mineral density by 13 percent.
3) Makes you happy. Besides a boost in self confidence (from your shrinking waist-line to visibly toned muscles), strength training actually reduces your risk of depression. A small Harvard study found that 10 weeks of regular strength training reduced clinical depression symptoms at a level on par with standard counseling.
4) Refer back to #1 – you are a calorie scorching machine! Not only will your body continue to burn calories after you finish your muscle pumping workout, the long term benefits are even better. Muscle, unlike fat, is metabolically active. Replace 10 pounds of fat with 10 pounds of lean muscle and you'll burn an additional 25 to 50 calories a day without even trying.
5) Lower your risk of diabetes. As previously mentioned, muscle does a great job of burning your unwanted calories, but also gets rid of blood sugar quickly. As Type 2 diabetes is on the rise, building lean muscle mass is a great way to add to your prevention of this disease.
6) And the final, yet most obvious reason, it will make you stronger. Not only will it help in your day to day activities, but the stronger you are, the longer and more intensely you can work out. Increasing your strength also makes you less prone to injury, which is important so you don’t get sidelined.
Don't know where to begin? Visit our YouTube channel - which features a full body strength training workout!
Article adapted from: FitSugar.com, '7 Reasons to Strength Train'
Monday, March 1, 2010
Do you 5K?
Here at H3, we have been in quite the 5K spirit! During the month of February, we held our own “Heart Healthy Beach 5K” each week. We had such a great response – we are going to make this a regular event.
To finish off American Heart Month on the right foot, staff and guests from H3 participated in a local 5K sponsored by Aunt Chilada’s restaurant; all proceeds benefiting the American Heart Association. We had a total of 11 participants, with one of our 5-man teams winning first place! Everyone had an awesome time and crossed the finish line with a smile on their face.
If you are interested in training for a 5K Run – check out the H3 4-Week Training Plan to get started. Then, visit active.com to find a 5K race in your area. Grab a few friends to sign-up and train with you – it’s the perfect activity for a Spring-time Saturday morning!
Check out a few pictures from yesterday’s race:
Want to see more pictures? Visit our Facebook Fan Page!
To finish off American Heart Month on the right foot, staff and guests from H3 participated in a local 5K sponsored by Aunt Chilada’s restaurant; all proceeds benefiting the American Heart Association. We had a total of 11 participants, with one of our 5-man teams winning first place! Everyone had an awesome time and crossed the finish line with a smile on their face.
If you are interested in training for a 5K Run – check out the H3 4-Week Training Plan to get started. Then, visit active.com to find a 5K race in your area. Grab a few friends to sign-up and train with you – it’s the perfect activity for a Spring-time Saturday morning!
Check out a few pictures from yesterday’s race:
Want to see more pictures? Visit our Facebook Fan Page!
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