H3 Recipe: BBQ Sauce

HAPPY MEMORIAL DAY!

For me, this day of honor is a time when friends and family gather and spend time together.  Typically, these gatherings include or are centered around an afternoon cookout...And if you’re like my family, BBQ is a MUST-have!

Ever since I started working here at H3 and had the opportunity to try our homemade BBQ sauce - I haven’t had anything else.  Today, I encourage you to ditch the store-bought brands and try out H3’s recipe.  Not only is it easy, but it’s a much healthier alternative.

This bbq sauce is great on pulled turkey, pulled pork, chicken, salads and more!

H³ BARBEQUE SAUCE

 

INGREDIENTS:

1 cup Onions (diced small)
8 lb (128oz) Ketchup
½ cup Honey
1 cup Brown sugar
2 cup Apple cider vinegar
1 cup Applesauce
4 cups Water
4 Bay leaves
2 Tbsp Liquid smoke
¼ tsp Ground cloves
2 Tbsp Chili powder
½ tsp Cayenne
1 Tbsp Onion powder
1 ½ tsp Garlic powder
1 Tbsp Paprika
¼ tsp Black pepper

 

PREPARATION:

• Combine all ingredients into large pot and bring to a boil.


• Turn heat to low and simmer for 1 hour, stirring often.


• Barbeque sauce will keep in the refrigerator for up to one month if covered, and longer in freezer.

 

Yield:  25 cupS
Serving Size:  2 oz.
Calories:  49
Fat Grams:  0

For more great recipes, visit the Healthy Recipes section.

Tip of the Day

Don’t mistake mental fatigue for physical fatigue, keep challenging yourself!

Friday Fitness: Crazy for Core

Why is America so fanatical for rock hard abs, what’s the point?  We’ve really got to shift our focus away from the beach body abs and discover the true importance to strengthening our core.  Most core and abdominal exercises are never very fun; however it is the one subdivision of our bodies essential to train.  What’s awesome is that even when we’re doing squats, lunges, up downs, mountain climbers, and pushups (sound H3 familiar?); we are still engaging our core.

 

In a nut shell, the core is our body’s stabilizer and it is essential for not only sport performance and DLA’s, but a strong core means good posture, spinal alignment, improved balance, and a strong back. You may not know, but the core’s main purpose is to defend our vital organs and to serve as the protector of our central nervous system. It is also the prime foundation for our limbs!

 

The real reasoning behind building our abdominals is so that they may assist our core in it’s stabilization efforts, along with helping out the muscles in our backs.  The abdominal muscles serve numerous purposes, go ahead and take a glance:

-  Protect the spinal cord and provide stability in our daily lives

-  Visceral support and respiratory support

-  Circulatory/immune system support

-  Digestion/elimination system support

-  Essential stabilizer muscles for the core

-  Prevent core and spinal column injury

 

All and all, this info gets us away from the aesthetic side of abdominals and really shows us that trained abdominal muscles = overall core security.  Below is a quick circuit that will take merely 10 minutes or less, most importantly it will help get you crazy about engaging your core!   

 

Tip of the Day

Avoid caffeine late in the afternoon – its stimulant effect can last up to 14 hours ruining a good night of sleep!

How to eat 5 A Day without even realizing

“You’re not leaving this table until you eat your vegetables.”  Do you hear your mother’s voice in your head, prompting you to eat your greens because they are good for you?  Like most things mother’s say, it turns out she was right. 

 

By now, everyone knows that fruits and vegetables are good for you.  Why?  Because your mother said so, that’s why.  Actually, most fruits and vegetables are low in calories and provide the essential nutrients and fiber you need to stay healthy.  Those who eat lots of fruits and veggies, compared to those who don’t, had a reduced risk of stroke, type 2 diabetes, cancer and heart disease. 

 

The average American should be aiming to consume anywhere from 5 – 10 cups of fruits and vegetables per day.  Whether you are at the high or low end depends on your daily caloric needs, which is determined by your age, gender and activity level.  However, shoot for 5 - and you will be doing better than most.  To see your recommended amount, fill out this questionnaire.

 

Instead of bothering with servings, the CDC has a new recommendation to count cups.  The fruit and vegetable recommendations are listed as cups because it is easier for most people to relate to amounts in household measurements rather than as servings only.  In general, 1 cup of raw or cooked vegetables or 100% vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group*. One cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group.

Click here to see examples of what counts as a cup. 

 

Let me guess, you are probably thinking…how am I going to eat that many fruits and vegetables in one day and not feel like a rabbit?  Read on for an example meal plan that sneaks in over 5 ‘cups’ of fruits and vegetables.

Tip of the Day

One 12-oz soda has about 10 teaspoons of sugar in it! Try sparkling water with lemon or a splash of fruit juice.

H3's New Executive Chef: Meet Jen Welper

 

Originally from the small town of Caledonia, Minnesota, Chef Jen first developed an appreciation for food cooking alongside her family. Chef Jen grew up on a farm where she cooked with her grandmother daily. They prepared everything from roasts to mashed potatoes to fish. Then during her senior year of high school, she lost her grandfather to heart disease and diabetes. His passing at an early age is what drove her interest in healthy cooking and her passion to educate others.

 

In May 2006, Chef Jen received her bachelor’s degree in Culinary Nutrition from Johnson & Wales University in Providence, Rhode Island. Upon graduation, she joined the H3 family as a Culinary Intern, and later went on to accept the full-time position as H3 Sous Chef. Chef Jen worked in the H3 kitchen for about three years and later moved up North where she held culinary positions at a long-term care and rehabilitation center, as well as the Renaissance Marriot Hotel and Convention Center in Illinois. Looking to return to the South, Chef Jen has accepted the position of H3 Executive Chef. She will work on adding new flavors to the menu, as well as provide cooking demonstrations, nutrition education classes, and one-on-one Chef Consultations and cooking lessons.

 

“I’m so excited to return to H3 because not only am I doing what I love, but I have the opportunity to inspire and help our Guests make life-saving changes that will forever impact their journey to better health.”

 

When she’s not in kitchen here at H3, Chef Jen enjoys running, crafting and baking.

 

Welcome back Jen!  We look forward to having you rejoin the H3 Team - and so do our bellies!

Tip of the Day

Remember these wise words from Bob Wright, 'Weight follows behavior.'

Diet vs. Exercise: What is your goal?

Sometimes the ‘which is better – nutrition or exercise’ debate can get a little confusing, unless you take a step back and focus on your end goal.

Obviously, to live a healthy lifestyle and maintain your weight, exercise and nutrition are equally important.  However, when taking a look at a more specific goal, one might outweigh the other.

 

If your goal is to lose weight then your diet is more important.  Simple math tells you that weight loss is about having a negative balance of calories – calories in should be less than calories out.  It is important to understand that exercise is not a remedy for overeating.  Fitness director, Adam Martin puts it, “Exercise, while it has innumerable benefits, will not produce significant weight-loss results without cutting back on calories.  So it’s the second part that’s most important if you really want to lose weight.”  See how one meal can offset your efforts.

 

If your goal is to boost your energy then exercise is more important.  According to an exercise physiologist at the University of Georgia, the reason is exercise causes the brain to release invigorating neurotransmitters like dopamine and norepinephrine.  Studies show that those who consistently exercise report surges in their daily energy.

 

If your goal is reduce your risk of heart disease then your diet is more important.  If you added omega-3 fatty acids to your diet, you could cut down your risk of heart disease by up to 64 percent.  Not only adding omega-3’s to your diet, but reducing your sodium and cholesterol intake you are lowering your risk of stroke, heart attack and high blood pressure.  That said, exercise will improve your cardiovascular health as well.

 

If your goal is to improve your mood then exercise is more important.  Not only can exercise help decrease your stress levels, a 20 minute exercise session can be enough to improve your mood for up to 12 hours says a study from the University of Vermont.  Exercise may also be as effective as medication for treating depression in some people. 

 

Please let me stress - one is not better than the other.  The most effective way to manage your weight and improve overall health is to combine efforts of eating a well-balanced diet with regular exercise. 

 

 

Source: Women’s Health magazine, June issue

Tip of the Day

When strength training, perform every exercise in a slow and controlled fashion – this will increase the effectiveness of your workout!

H3 Recipe: Black Bean and Mango Salsa

 

H3 Black Bean and Mango Salsa

Serve this heart-healthy salsa as an appetizer at your next fiesta.  Pair with tortilla chips or use as a topping for grilled chicken or fish.

Ingredients:

1 (15 oz.) can black beans, rinsed, drained

1 mango, peeled, diced

1 small yellow bell pepper, roasted, diced

2 plum tomatoes, peeled, seeded, diced

4 green onions, sliced

1 T fresh lime juice

2 t chopped fresh cilantro

½ t garlic powder

¼ t sea salt

½ t freshly ground pepper blend

½ t chili powder

½ t Tabasco

 

Dressing:

2 T red wine vinegar

2 T water

1 t Dijon mustard

1 ½ t agave nectar

2 T extra virgin olive oil

Assorted chips

 

Preparation:

Stir together black beans and next 11 ingredients in a medium bowl.  Combine ingredients for dressing; stir into bean mixture; cover and chill until ready to serve.  Serve with assorted chips

 

Yield: 10 (1/4 cup servings)

Calories per serving: 203

Fat grams per serving: 3

Protein grams per serving: 10

Friday Fitness: One KEY is Strength Training

What is the single thing you need in order to drive to work? Car keys, simple right? You wouldn’t drive to work without out them, obviously you can’t. Unfortunately, the next question may be a little tougher: what is the key to rebuilding muscle, recharging the metabolism, and even reducing body fat?  Give up? The key is in strength training.

 

Throw out your fears, put the key in the hole, and open the lock. Today’s the day to make sure you are including at least two to three sessions of strength training per week and here’s why:

 

According to ACSM’s Wayne Westcott, on average adults who do not strength train, lose approxiametely 4 to 6 lbs of muscle tissue per decade! Along those lines, muscle loss becomes a major contributor in the decline of our resting metabolic rate.  Basically, we no longer burn as many calories at rest because of the loss of muscle mass. The average metabolic decline is 2% to 3% per decade in adults. Unfortunately, the 2% decade drop in resting metabolic rate equals roughly a 1% reduction in resting calorie use. Therefore, if our resting metabolic rate is 1600 calories, we now burn 16 calories less at rest (dang). Doesn’t sound like much so why bother with the strength training? First let’s do the math:  

 

16 calories X 365 days X 10 years = 58,400 extra calories per decade divided by 3,500 calories/lb fat equal to roughly 16.68 lbs! So it doesn’t seem very significant, but the decrease in muscle mass quickly adds up to less calories expended.

 

All and all, it’s good to understand why it’s important to strength train. At H3, offer many classes to meet this need including Fitball Strength, Body Sculpting, Core Strength and fan favorite Ultra Circuit.  (You can find handouts to recreate these classes in the Members Only section.)   So before you head out and get that weekly strength training session in, check out some more key strength benefits:

 

-  Reduces the risk of Diabetes (decreased body fat, increased glucose uptake)

-  Reduces the risk of Depression 

-  Reduces the risk of Osteoporosis (increased bone mineral density)

-  Reduces the risk of Colon Cancer (increased gastrointestinal transit speed)

-  Reduces the risk of common lower back pain 

 

 

 

 

Source and further reading:

Westcott, Wayne. ACSM Strength Training Guidelines: Role in Body Composition and Health Enhancement. ACSM Health and Fitness Journal. Volume 13. Number 4. July/August 2009.

Tip of the Day

Find your own motivation. The reasons should be personal for changing your behaviors!

Tip of the Day

50% of the population are negative thinkers.  Think glass half full and beat the odds!

One More Fried Thing to Avoid

As the warm weather arrives, we tend to take our activities outside, spending time soaking up the sun.  Whether it’s a bike ride, leisurely stroll, pool time or simply lounging – we tend to overlook the potential for a deadly disease – with the longing for that golden brown tan. 

 

Did you know that skin cancer is actually the most common form of cancer?  More than 2 million individuals are diagnosed with skin cancers each year in the US – more than prostate, breast, lung, colon, uterus, ovaries, and pancreas cancers combined.

 

Unfortunately for me, skin cancer hits too close to home to forget my beloved SPF.  While the serious kind (melanoma) is included in that number, the most common types – basal cell and squamous cell carcinomas – are easily treatable AND highly preventable.

 

In honor of National Skin Cancer Awareness month, here are 5 tips for sun safety:

 

1. ALWAYS wear sunscreen.  One of the most effective ways to protect your skin from the suns’ UV rays is to wear sunscreen – everyday.  Many times we don’t plan for sun exposure, so it is important to put it on each morning.  Also, UV rays are still out there even when it’s cloudy.  Experts recommend products with a sun protection factor (SPF) of at least 15.  Make sure you re-apply, every two hours, especially if you are swimming or sweaty.

 

2. Cover up.  Another way to protect your skin from harmful rays is to cover up.  Wear a wide brimmed hat to protect your face, and sunglasses to protect the delicate skin around your eyes. If you can comfortably stand the heat, cover up with more clothing.  The ideal sun-protective fabrics are lightweight, comfortable, and protect against exposure even when wet.

 

3. Give yourself skin checks regularly.  Because the cells of some moles can turn into skin cancer, make it a habit to check for suspicious-looking moles on your body. If you're not sure what to look for, follow the A,B,C,D,E rule which it tests for color, size, and appearance. Make an appointment with a dermatologist immediately if you find anything that seems off.

A for asymmetry: A mole that, when divided in half, doesn't look the same on both sides.

B for border: A mole with edges that are blurry or jagged.

C for color: Changes in the color of a mole, including darkening, spread of color, loss of color, or the appearance of multiple colors such as blue, red, white, pink, purple or gray.

D for diameter: A mole larger than 1/4 inch in diameter.

E for elevation: A mole that is raised above the skin and has an uneven surface

 

4. Avoid tanning beds at all costs.  Recent research shows that using a tanning bed can triple your risk of skin cancer if used before your thirties.  Previously, skin cancer rates were highest in people over 75, but now doctors are seeing more and more cases in women in their 20s.  If you must have the sun-kissed glow, opt for sunless tanning lotions and sprays. 

 

5. Limit your sun exposure during the ‘intense midday hours’.  UV rays are most intense during the middle of the day, usually between the hours of 10 am and 4 pm.  If you are planning to be outside during these times, stick to the shady routes or shield yourself with an umbrella.

 

If you practice these tips every day, it will decrease your risk for a cancer that hits more people than any other!  You may think because it is not the leading cause of cancer deaths, you don’t have to be worried, but trust me from personal experience – cancer is cancer no matter what type.  Celebrate Don’t Fry Day, next Friday May 28^th by committing to practice sun safety.

Tip of the Day

Remember a food you hated when you were a kid...try it again!  You just might find you like it.

Bring H3 to Work

Not only is my job here at H3 to help spread the word about our program and keep our guests connected and on track, but I also get to share our Healthy Lifestyle program with the corporate world – an environment where being healthy is imperative, yet sometimes takes the back burner.  Let’s face it; a healthy worker equals a productive worker.  It’s a win, win situation for both the employer and the employee, as you are not only able to make the most of your work day, but you’ll also have the energy to reach your personal career goals and aspirations.

 

With continued recognition of National Physical Fitness Month, today we celebrate and take a closer look at National Employee Health and Fitness Day.  I understand the challenges of sitting at an office desk for 8 (or more) hours/day.  And although there are some obvious and not-so-obvious tricks to combat the sedentary cubicle experience, finding the balance between a healthy work and personal life can be quite a challenge. 

 

Worksite wellness is on the rise nationwide with companies implementing programs to keep their employees healthy and productive.  Not only does this help the company’s health care costs, but it improves the lives of every individual, therefore positively impacting the company as a whole.  Take the initiative to create a culture of health at your workplace with our newest program, H3 Direct.

 

Staying healthy is tough – especially in the work-force, so if you want to see our Healthy Lifestyle program in your workplace, contact me at cmaddox@hhhealth.com for more information.  Now we can bring H3 directly to you through company wellness events, on-site visits from your favorite H3 Health Specialists, webinars, online support and more!

Tip of the Day

Chill out!  Chronic stress may quadruple your risk of alzheimer's disease.

Alcohol: It's all about moderation

Every Monday, we hold a ‘mock-tail’ party before dinner.  It’s a chance for the guests to meet staff members while sipping on a freshly made drink – showcasing that you can make ‘best’ choices when deciding to indulge in a fruity cocktail.  (PS – our happy hour is alcohol free!)

 

Yesterday, I met a guest who was very interested in the calorie counts of all of the different alcohols.  Not having a chance to attend the Alcohol and Weight Control seminar, we took a guess at a few of the most popular drinks of choice.  Calorie counts aside, alcohol is not good for you in mass quantities, however it is perfectly fine to enjoy a glass of wine, cold beer or even a mixed drink occasionally and moderately.  Actually, many health experts have said that having one drink a day can help decrease your risk of heart disease, stroke, and heart attack. (A drink is defined as 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof distilled spirits.)

 

Even though there are healthful benefits of enjoying a cocktail at happy hour, there are a few things to remember:

 

- Alcohol is basically empty calories.  Some alcoholic beverages have a pretty high calorie count (especially mixed drinks) and hold no real nutritional value.  So, if you are trying to lose weight, you may see how these types of calories will stand in the way of reaching your end goal.

 

- A good party tip is to alternate your drinks with water.  Not only will this help deter you from a second drink, it will also help keep you hydrated.  (Alcohol is a diuretic, meaning it causes water loss and dehydration.)

 

- Alcohol not only lowers your inhibitions, it also stimulates your appetite.  After a few drinks, you may not be able to make the best decisions, which could result in making poor food choices or overeating. 

 

-  Few medical experts, if any, advise nondrinkers to start drinking for health benefits. But if you do drink and you're healthy, there's no need to stop as long as you drink responsibly and in moderation.

 

Read on to find out the calories in the average alcoholic drink.

Tip of the Day

Plan your meals with these three things in mind: quality foods, portion sizes and calorie count.  Follow those guidelines and you will be right on track.

You Slipped - Now What?

I don’t know about you, but this time of year seems to fill up my calendar with weddings, vacations, birthday parties and holiday cook-outs.  With the added celebrations, my schedule gets a little hectic and sometimes thrown for a loop.  It’s a good thing that I had my mental notes from Bob’s Staying on Track seminar on how to prevent the minor deviance from this weekend to turning into a major downward spiral on my overall healthy lifestyle.

 

Having an all-or-nothing personality type, it’s easy for me to get off track and stay off track when I make an ‘unwise’ food choice or miss a few days of exercise.  However, by reminding myself that I am not perfect, and it’s perfectly normal to make mistakes, I can easily get back into my routine.  (It also helps for me to chant one of Bob’s mantras – my personal favorite “Weight follows behavior.”)

 

What’s your normal reaction to a slip in your routine?  Well, you might get discouraged, frustrated or even feel a bit of guilt.  Instead of feeling guilty for the extra calories you consumed or waking up late and missing your workout, try these tips to get back on track with your healthy habits and prevent a major lapse.

 

1. Develop a realistic exercise and nutrition program.  Make sure to develop SMART goals - Specific, Measurable, Attainable, Realistic, and Time-specific.  If you know you are not a morning person, don’t schedule exercise at 5:00 am.  If you know you have a busy week at work, plan your meals on Sunday and have all of the ingredients ready.  Set goals that don’t set you up for failure. 

 

2.  Your program should have structured flexibility.  If you are like me with an all-or-nothing personality, try to think of having certain degrees of “on.”  Here at H3, we encourage you to practice moderation.  Food and life is meant to be enjoyed – so allow a little wiggle room.  Think “almost all, never nothing.” 

 

3.  Stay cognitively vigilant.  There are quite a few things you can do to keep a reminder and remain aware of your healthy habits.

 - Journal.  Not only your food and exercise, but how you feel.  For me, when those two things are in place, I FEEL so much better.  It’s not just about the number on the scale, but more about feeling fit and full of energy.

- Set a training goal.  Many people keep themselves on track by training for an event.  When you have an end goal in sight, it makes it easier to stay on track. 

- Reward yourself when you reach behavior goals – not weight.  Rewards should include items like a new pair of shoes, new book, CD or even a trip.  Be sure to steer clear of food rewards.

 

4. Identify and plan for high risk situations.  Whether it is a dinner party or a week-long cruise, recognizing and planning for these events will be your key to success.  You may plan for a dessert at your dinner party or maybe during your cruise you only exercise for 30 minutes per day instead of your normal hour.  By acknowledging your plan, you will eliminate any guilt that may have come with these items if you hadn’t put any previous thought to them. 

 

5. Build a supportive environment.  Surround yourself with positive people, those who encourage your healthy habits, rather than derail them.  Find an exercise buddy or join a fitness class.  Connect with your H3 friends on Facebook. 

 

6. Be confident you CAN succeed.  The last one is simple, if you don’t believe in yourself, who will?  You can do this! 

 

You tell me – what are some ways you rebound from a minor deviation in your course?

Tip of the Day

When creating a new program, whether it be nutrition or fitness, make sure it has structured flexibility.  Habits usually don't spontaneously change in a healthy way.

Friday Fitness: Uncovering Motivation

With extreme joy and much excitement, I would like to re-introduce Jeff Ford back to the H3 Daily world!  Jeff recently joined H3 as a full - time Fitness Specialist, which means he will be lending his expertise to the blogworld as well. 

Before I give you his first post, here's his bio in case you have not had the chance to meet Jeff at H3 or via the H3 Daily site.

Jeff Ford, B.S., ACSM Certified Personal Trainer®
As the newest H3 Fitness Specialist, Jeff is responsible for facilitating Health Habit Review sessions, personal training sessions, fitness classes and lectures. Jeff graduated from Clemson University with a B.S. degree in Marketing and a minor in Health Sciences.  He is a Certified Personal Trainer through ACSM.

So, here he is with his first post:

Uncovering Lifestyle Motivation

A lifestyle is the result of one thing: our motivation. Behind every great success, there lies a strong will and desire. In our relationships, jobs, parenthood, diet, or fitness program, our determination is the driving factor. What’s also important to remember is that when we find our motivation, hold on to it. Clench it with every muscle in the body and never turn back. Today we’ll learn how to uncover it and some key thoughts from an ACSM expert on the art of fitness motivation.

 

Michael Bracko Ed.D., FASCM breaks down five types of fitness that when tailored to the individual uncover true fitness motivation:

 

1.  Functional Fitness - This category includes your leisure activities. Golfing, bowling, gardening, and playing with children or grandchildren. The idea is to stay active no matter what age.

 

2.  Health Related Fitness - You participate in fitness for your health! Most likely, yoga, tai-chi, stretch and relaxation, involving both the mind and body. Even simply walking or casually riding a bike on an exquisite day falls into this type.

 

3.  Physical Fitness - Involves a conscious decision to work out regularly. These are the” gym rats” or the daily walkers, runners, and bikers. If an individual’s motivation lies in this category they picture fitness as training their entire body. 

 

4.  Recreational Athlete Fitness - As a recreational athlete your motivation lies in a specific sport. Allowing for cross-training and general fitness workouts to lead you to a sport-specific goal!

 

5.  Elite Athlete Fitness - A rare breed. Generally an elite’s focus is on a high level of training with a disregard for fun.  An improved time or better race finish is the light at the end of the tunnel.

 

Which category drives your motivation?

 

The good thing is many people get their fitness motivations from more than one category, Bracko believes that by narrowing in on a personal type of fitness you’ll find that motivational niche.

 

Now that you’ve selected a type of fitness or better yet a combination!

 

Read on for a few quick recommendations that may in fact help to uncover doubly the fitness motivation:

Tip of the Day

Something is always better than nothing in terms of exercise.  Unfortunately, it takes longer to gain fitness than it does to lose it.

Take the Fitness Challenge

As you read in yesterday's post, fitness means something different to everyone.  The focus of 'What does fitness mean to you?' was to dig deep for the real reasons you continue to make exercise and physical activity a priority - addressing what it really means to live your healthiest life.

 

Today I want to encourage you to take the H3 Fitness Challenge.  We created this video last year in honor of National Physical Fitness month - but I feel now is as good a time as any to bring it back. 

 

Follow along with H3 Fitness Director, Adam Martin, to test your fitness level as he takes you through four basic exercises - performing as many as you are physically capable in 60 seconds.



 

Write down your results - come back in a month - and see how much you have improved!  Keep up the good work!

Tip of the Day

Don't skimp on stretching!  Research shows those who are more flexible are less susceptible to muscle damage and soreness.

What does fitness mean to you?

 

As television sets made their way into living rooms across America in the 1950’s, President Dwight Eisenhower decided to take a stand against the decline in physical activity by establishing the President’s Council on Youth Fitness.  This council was created to raise awareness on the importance of regular physical activity. 

Later on in 1983, the President’s Council declared May as National Physical Fitness Month, challenging every American to make physical activity and sports something to try every day – whether it’s playing on a softball team, training for a race, walking the dog or just watering the garden.

What does fitness mean to you?  Fitness is not running a marathon or lifting heavy weights, fitness is being able to perform physical activity and having the energy and strength to feel as good as possible.

Unfortunately to many people, fitness has become a chore.  Exercise is a dreaded activity – even though it is what our bodies were essentially made to do.  Physical activity is not only a necessity for a strong body and clear mind, but it also helps to prevent obesity related diseases such as heart disease, high blood pressure and diabetes. 

Here at H3, fitness is one of the three core elements to our successful Healthy Lifestyle™ program.  Without this component, you will have a hard time reaching your end goals.  Here, fitness comes in the form of sunrise beach walks, beach boot camps, biking tours, kayaking adventures, dance classes, tennis camps and more.  Fitness doesn’t have to be miserable – it’s meant to be fun and enjoyable. 

Fitness means different things to different people, but really it comes down to being able to live your healthiest life.  From staff to Guests, listen to what they had to say about what fitness means to them.

Tip of the Day

When faced with a stressful situation, take a short break.  Run a quick errand or go for a short walk.  A few minutes away will help you clear your mind and help alleviate tension.

Spice Up Your Life: How to use herbs and spices

Sitting in the dining room at H3 this week, I overheard this statement “before coming here, I was most nervous about the food, but the food here is the best I have ever eaten”.  A common misconception about eating healthy is that your food has to be boring and bland.  I am here to dispel that rumor by giving you a few tips on how to add flair to your dishes by adding a variety of herbs and spices.

Using herbs and spices not only reduces your 'need' for high calorie and high fat dressings and sauces, but will also help cut down your use of salt!  As I have learned here at H3, salt is used sparingly during cooking to bring out flavors, not to add it. 

 

Basil
Characteristics: Fresh, dried, broken, ground with faintly anise-like flavor and sweet aroma. 

Uses: Raw or cooked tomato dishes, sauces, soups, stuffing, salad dressings.

Try it: Basil Balsamic Dressing

 

Dill
Characteristics: Fresh or dried with distinctive yet mild, caraway-like flavor; seeds are sharper, slightly bitter

Uses: pickles, cheese dishes, salad dressings, cocktail dips, fish and shellfish dishes, vegetables

Try it: Tzatziki Dip

 

Ginger
Characteristics: Whole roots, fresh, dried, ground or cracked (in small pieces), with pungent, sweet aroma and hot flavor

Uses: Asian – style meat, poultry, seafood and vegetable dishes; pickles, salad dressings, breads, cookies, pies, cakes and desserts; fruit

Try it: Spiced Carrot Cupcakes

 

Rosemary
Characteristics: Fresh or dried needle shaped leaves with pungent tea-like aroma and bittersweet flavor

Uses: Meat, poultry, and fish dishes; stuffing, breads, vegetables, salads

Try it: Rosemary and Lavender Sea Bass

 

Thyme
Characteristics: Fresh or dried leaves or ground; pungent and aromatic in flavor

Uses: Meat, poultry, seafood, egg, cheese, vegetable dishes; soups, stuffing, and salad dressings

Try it: Herb Roasted Pan Seared Beef Tenderloin

 

For more flavorful recipes like these, visit the Member’s Only section on www.hhhealth.com!

Tip of the Day

The key to dining out is to remember (and repeat), "Unwise, Better, Best".

Watch Out for Hot Weather: Summer Exercise Tips

 

Now that the weather is getting warmer, moving your workouts outdoors requires a few heat safety precautions.  To make sure your body is able to withstand the heat, read the tips below on exercising safely throughout the rest of the summer. 

 

1.  Start slow.  When the summer weather arrives, it takes about 14 days for your body to become acclimated to the temperatures.  Exercising in the heat puts extra stress on your heart and lungs.  Take it slow when adjusting to the temperature change, then once your body adapts to the heat, you can start to increase the length and intensity of your workouts.

 

2. Stay hydrated.  Your body’s ability to cool down is dependent on your level of hydration.  On any given day, you should aim for 2 liters (or 64 ounces) of water.  If you plan to exercise, try to drink at least 8 ounces of water prior to your workout.  If you're planning to exercise intensely or for longer than one hour, try a mixture of ½ a sports drink with ½ water.  These drinks can help replace the sodium, chloride and potassium you lose through sweat.

 

3. Wear lightweight, breathable clothing.  The best clothing options for exercising in the heat are made with a moisture-wicking fabric.  Aim for light colored, loose fitting shirts and pants, which allow your body to breathe.  To protect your skin, wear a moisture-wicking hat or visor, and load up on the SPF 15+!

 

4.  Avoid the mid-day sun.  Try to exercise early in the morning or in the evening when the sun and temperatures are less intense.  If you can’t avoid the afternoon sun, choose a shaded path, pool or take it indoors. 

 

5.  Listen to your body.  As we stress here at H3 for ALL exercise, the most important key to exercising safely in the heat is to listen to your body.  If you feel fatigued, weakness, nausea, dizziness, muscle cramps or headache, stop exercising and get out of the heat.  Cool down by drinking water and wetting your skin. 

 

The best part about summer is getting to enjoy the extra daylight and warm weather, so make sure you follow these hot-weather rules!

Tip of the Day

Don't forget your SPF!  Wear sunscreen everyday - choose a broad-spectrum sunscreen that has a SPF of at least 15.

Friday Fitness: Old School Favorites

We are reaching the one year mark of H3 Daily – and throughout the past 365 days – we have had a great showing of fitness blogs.  In today’s post – I am going to kick it old school with a few of my favorite fitness posts.

 

- I will PUMP YOU UP with this post on Building a Better (Stronger) Body

- Don’t miss the Benefits in the Bag

- Soothe stiff muscles with and Roll it Out

- Take yourself from the Couch to 5K in 3 Easy Steps

- Got Music? to get moving

 

If you enjoyed these posts, you can read more in our Archive section!

Tip of the Day

When strength training, remember to work opposing muscle groups in order to keep your entire body balanced.

Salads for the Season: Warm Potato and Green Bean Salad

 

Chef Marvis Hinson created a wonderful warm potato and green bean salad; the perfect side dish for a summer barbeque or add a bit of grilled chicken or salmon for the main course.  Replace the mayonnaise based potato salads with this healthier and delicious version.    Top with fresh herbs from the garden to make this meal really pop!

 

Eating seasonally means you are getting foods at their best – ensuring a strong flavor and filled with vitamins and nutrients.  Not to mention, these foods are usually cheaper when in season.  When shopping, look for produce from labeled from the USA.  The best option is from a local produce stand or farmers market; however your grocery store produce section should have these labels as well.  If you are unsure, ask your produce guy for help.

 

Read more for the recipe.

Tip of the Day

Include an avocado in your salsa - as they provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid.

Get H3 Inspired: Patricia Andrade

Every week here at H3, we have the privilege of being a part of a life changing experience.  Whether it’s someone finishing a 5K run, learning they love vegetables, or just realizing what’s really keeping them from achieving their weight loss goals – each accomplishment is one to celebrate. 

The camaraderie within the program speaks volumes on the importance of a support system when attempting to make changes in one’s lifestyle.  We are here to encourage you when you want get frustrated, angry and reach your breaking point.  We are here to motivate you when you just need an extra push to finish.  These stories are what keep us going – and we enjoy sharing them with you.

One of our most recent guests sent us this letter, which will hopefully inspire you as much as it did us. 

 

Patricia’s Story

My stay at H3 was an incredible experience. You have an amazing program and great team. I have learned so much from you guys that I will be very happy if I can bring a little of it to my everyday life. I have been to many places like this but all of them were so obsessed about the numbers on the scale that I would always leave feeling like the worst person in the world for not losing 10 lbs per week. For the first time, I am actually leaving feeling very proud of myself, and I can actually see how I can incorporate what I have learned. Even though I am only 22, I have been fighting weight for 10 years now and the main lesson I will take home with me is that “weight follows behavior.” I couldn’t phrase that better! For the first time, my goal is to change my behavior and not the scale. I guess what I am trying to say is thank you for guiding me and preparing me for this journey that is only beginning.

When I first got here, I decided that I would choose my favorite instructor so I could say good things about them in this letter but this is just impossible. Your team is filled with great people and it would be unfair to say names!

Thank you Hilton Head Health team for my wonderful 3-week stay!

 

If you have a story you would like to share, email us!  We will feature you in our blog or in the next e-newsletter. 

Tip of the Day

Volunteer.  Volunteering can often give you a sense of satisfaction you can't get from work, so get out there and help others in your community.

H3 Recipe: Garlic Shrimp and Black Bean Tostada

Tomorrow is Cinco de Mayo, one of my favorite holidays, because that means the salsa is flowing!   A huge fan of Mexican cuisine – I take this day to celebrate its flavor and culture. 

While you can definitely make a few ‘unwise’ food choices, there are ways to create healthy dishes full of fresh vegetables, fiber-rich beans and lean meats.  Check out my Dining Out Guide devoted to Mexican cuisine and see where your favorite South of the Border choice falls.

If you are planning a Mexican fiesta, try one of our most popular entrées at H3, the Garlic Shrimp and Black Bean tostada.  Extremely fresh and tasty, this dish also provides a very satisfying portion for low calories and fat.

Read more for the entire recipe.

Tip of the Day

Substitute salt with Mrs. Dash seasonings. There are so many varieties great for any nutritious meal!

A Healthier Pizza Night

In a cooking demonstration by H3 Chef Marvis Hinson last week, she made the following statement, “Whenever I eat homemade pizza, I am satisfied after one slice, but when I order out from the local pizza joint, it takes half the pie.”

 

A proclaimed pizza lover, I jump at the chance to hit up the local pizza joint.  However, this comment struck a chord, and had me craving a pizza pie.  So, instead of dining out on Friday night, I decided to experiment and create my own pizza masterpiece.

 

Turns out, she was right!  Not only was I more satisfied after just two slices of my homemade veggie pizza, I had fun in the process.  Turning the time in the kitchen into a get together with friends kept me from snacking, but also gave me a chance to catch up on the week’s events. 

 

Here are a few reasons why you should opt out of delivery:

 

- Making your own pizza is fun!  Perfect for a weekend activity, and if you have kids, they will love getting to help personalize their own pizza.  Cooking the pizza yourself makes you appreciate it more when it’s done.  I think that’s why we feel satisfied after just a bit. 

 

- Eating healthy can still taste good.  Our homemade pizza included a crispy whole wheat crust and three servings of veggies! 

 

- When cooking at home, not only can you limit fat and calories, but more importantly hidden sodium!  Here at H3, we recommend limiting sodium to 2300 mg for a typical adult eating 2000 calories daily.  If you are on a lower calorie diet, limit accordingly.  For example, someone on a 1600 calorie diet, limit to 2000 mg and 1200 calories limiting to 1800 mg sodium. 

Look at these nutrition facts from America’s most popular pizza delivery:

                One slice of Supreme Pizza from Pizza Hut = 1000 mg of sodium (380 calories, 18 g of Fat)

                One slice of Meat Lovers from Pizza Hut = 1270 mg of sodium (440 calories, 23 g of Fat)

Each of the two slices above hold half the sodium content for your daily intake – eat two of each and you have put yourself over that limit! 

 

- You can personalize your own pizza and add your favorite toppings!  When building my pizza Friday, I re-created my usual veggie pizza from my favorite local pizza joint.  It turned out perfect – adding the same toppings made it feel as though I had ordered out!

 

Ready to make your own?  Read more for tips to building your ‘best’ pizza pie.