Wednesday, June 30, 2010
Tip of the Day
Get moving outside! Check out local state parks and forest preserves for great hiking and biking trails and plan a fun day with the family or some friends.
All About Bob
Everyone who’s visited Hilton Head Health (H3) knows Bob Wright. His wealth of knowledge and passion for education is memorable, not to mention his notorious phrases—or as we call them around here, “Bob-isms.” We all know and love Bob, but do you know when or why he came to H3?
Born in the South but raised in North, Bob spent the majority of his childhood in Pennsylvania. He earned his bachelor’s degree in Health and Physical Education from Lock Haven University in Pennsylvania, and his master’s degree in Health Education from the University of South Carolina. Upon obtaining his master’s, Bob accepted a position with the Department of Public Health in Beaufort, SC. It was during his time there that Bob learned of H3, formerly known as the Sea Pines Behavioral Institute. A few years later—in 1981, as society’s trend shifted away from disease prevention towards health promotion, Bob made the transition and joined the H3 Team. (It’s easy for him to recall his start date, as his daughter was just two weeks old.)
Bob’s dedication and motivation to educate guests over the years comes from seeing “the positive changes within our Guests. Even one week in our program creates a lasting impact on the quality of their lives.” Bob’s role here at H3 includes both one-on-one sessions and group education classes. He provides Health Habit Reviews, Dining Wright outings, Smart Cart excursions, as well as a wide-variety of seminars (Planning Healthy Meals, Portion Control, Maximizing Your Metabolism and Living Young—just to name a few).
If Bob could encourage all our Guests to remember one thing when they return home, it would be to keep in mind that “there are degrees of ‘on’—get rid of the all-or-nothing mindset and do what you can! You should never underestimate the impact of small changes.”
When he’s not educating Guests at H3, Bob enjoys fishing, attending local sporting events and spending time with his family.
Tuesday, June 29, 2010
Tip of the Day
Multi-task your workouts! Try adding combo exercises to your workout, like squats with an overhead press or a lunge with a lateral shoulder raise. These exercises maximize muscle effort and minimize your time in the gym!
Healthy Vacation Planning
Having just returned from vacation - a cruise with over 30 family members - I was reminded how much vacation planning can affect your normal routine. It's not just the days you are away - it starts prior to traveling - long days at work trying to "get ahead" so that you don't come back to a mess; packing; arrangements for flowers to be watered or pets to be fed; bills paid up, etc.
Then comes the sacred vacation days that you fill with as much as possible so that you "get the most of your vacation" (not to mention half the time is spent behind the lens of a camera capturing the memories), followed by a return home to reality with mounds of laundry and if your email inbox wasn't virtual, a similar heaping commitment.
If the laundry and emails weren't a big enough burden on your shoulders, you've also got the guilt that comes with completely obliterating any ounce of willpower during your time away, with the fear of weight gained and fitness lost in such a short time span. If this sounds like a typical vacation routine in your world, I hope you will find the following tips helpful in planning for your next healthy, relaxing vacation:
Wiggle room. Determine what kind of "wiggle room" you are going to allow yourself on your vacation, in regards to your nutrition and fitness plan. For example, if you're going to allow yourself desserts, set some type of limitation to it (i.e., allow yourself dessert after dinner... not at breakfast, lunch, nor in between). On my cruise, there was a "spa" option every night at dinner - and I must say, they were delicious! I did not feel that I was making any sacrifice by choosing that option.
Fun. Brainstorm some fun activities you'd like to include in your vacation (for example: walking tours, jet skis, snorkeling), as well as a few last resort options (resistance bands, crunches, etc.) in case a day does not allow for an exciting activity. Doing something at least helps maintain your commitment level.
Appointment. Sign up with your personal trainer or make plans with a friend for the week you return home - this appointment will help ensure you will get back to your fitness routine quickly. Don't allow the stress of returning from vacation prolong you from getting back to your routine - have faith that everything will get done.
Plan ahead. Prior to leaving, prepare a meal plan for the week you return. This will allow you to get your grocery shopping done quickly and successfully without unnecessary cravings from vacation appearing on the list.
Express yourself. Communicate effectively with fellow vacationer(s) so that you are not dealing with unnecessary temptations nor the food police. You do not need the nightly temptation for a glass of wine, or the nagging of why you chose to have that piece of chocolate cake. Remember, often the other person is trying to make your vacation enjoyable or be supportive, but it is up to you to communicate whether or not they are being successful at that.
I hope you find these tips helpful before embarking on your next journey! I wish you a vacation filled with the perfect balance of adventure, relaxation, and rejuvenation - that's what VACATION is all about!
Monday, June 28, 2010
Tip of the Day
Oil and shortening? No! Applesauce and Bananas? Yes! While baking, replace one cup of these fats with equal amounts applesauce, or use about 3 well-ripened bananas per ½ cup of these fats.
Single vs. Multiple Sets: The Strength Debate
If you've been keeping even a distant eye on the strength training community, you've likely come across discussions on the issue of single vs. multiple sets.
Single set training, a variation of which is referred to as HIT (High Intensity Training), is characterized by maximal efforts performed in one set. Multiple set training, also termed "volume training," is lifting which involves multiple sets of usually sub-maximal efforts.
For the casual observer and the less seasoned lifter, the question might simply be "How many sets are optimal for strength gains?"
Now obviously there are many permutations of each method which complicates things from a "which one's better" perspective. Compound that with differing needs, goals and a near-infinite amount of periodization methods, and you have a recipe for a complicated discussion.
Thankfully, there are people out there who are way smarter than I to navigate through the subject, look at the data through a fine-toothed comb, and come up with some conclusions.
In this case that individual is James Kreiger, M.S., whose findings are published in the October 2009 issue of the Journal of Strength and Conditioning Research. Here are some snippets of his findings.
The issue with previous meta-analyses (compilation of studies) on the subject is, that many of the studies included did not control diligently enough for variables.
This analysis only included studies that met very strict criteria - most notably those studies that compared only single vs. multiple sets, whilst keeping other variables constant.
When things were whittled down, 14 studies with 30 treatment arms made the cut. Here is what the data revealed:
- The 2-3 set groups experienced 46% greater strength gains than the 1 set groups.
- These strength gains were attained in both trained and untrained individuals (which contradicts previous research).
- No further benefits were observed beyond 3 sets - although the author was cautious here noting that there were very few well controlled studies that looked at 4+ sets.
Practical Application
- When training to get stronger, strive for 3 sets.
- The author notes that single sets can improve strength and save time, but may not be optimal for improvement.
- What about performing a single set of 3 different exercises for the same muscle group? According to Krieger, his analysis did not show a significant effect. He notes that if you want to improve a certain lift, you are most likely to improve by performing more sets of that exercise.
Final Thoughts
Any strength training effort is beneficial. In the end you have to look at what you are trying to accomplish. This analysis makes a very compelling case for using multiple sets vs. a single set for optimal strength gains. And presumably if you are lifting weights, strength gains are a good thing!
Single set training, a variation of which is referred to as HIT (High Intensity Training), is characterized by maximal efforts performed in one set. Multiple set training, also termed "volume training," is lifting which involves multiple sets of usually sub-maximal efforts.
For the casual observer and the less seasoned lifter, the question might simply be "How many sets are optimal for strength gains?"
Now obviously there are many permutations of each method which complicates things from a "which one's better" perspective. Compound that with differing needs, goals and a near-infinite amount of periodization methods, and you have a recipe for a complicated discussion.
Thankfully, there are people out there who are way smarter than I to navigate through the subject, look at the data through a fine-toothed comb, and come up with some conclusions.
In this case that individual is James Kreiger, M.S., whose findings are published in the October 2009 issue of the Journal of Strength and Conditioning Research. Here are some snippets of his findings.
The issue with previous meta-analyses (compilation of studies) on the subject is, that many of the studies included did not control diligently enough for variables.
This analysis only included studies that met very strict criteria - most notably those studies that compared only single vs. multiple sets, whilst keeping other variables constant.
When things were whittled down, 14 studies with 30 treatment arms made the cut. Here is what the data revealed:
- The 2-3 set groups experienced 46% greater strength gains than the 1 set groups.
- These strength gains were attained in both trained and untrained individuals (which contradicts previous research).
- No further benefits were observed beyond 3 sets - although the author was cautious here noting that there were very few well controlled studies that looked at 4+ sets.
Practical Application
- When training to get stronger, strive for 3 sets.
- The author notes that single sets can improve strength and save time, but may not be optimal for improvement.
- What about performing a single set of 3 different exercises for the same muscle group? According to Krieger, his analysis did not show a significant effect. He notes that if you want to improve a certain lift, you are most likely to improve by performing more sets of that exercise.
Final Thoughts
Any strength training effort is beneficial. In the end you have to look at what you are trying to accomplish. This analysis makes a very compelling case for using multiple sets vs. a single set for optimal strength gains. And presumably if you are lifting weights, strength gains are a good thing!
Sunday, June 27, 2010
Tip of the Day
Individuals with exercise-induced asthma are 30% less likely to experience an attack in the morning than in the afternoon. Another reason to get out of bed for that workout!
H3 Recipe: Strawberry Mockarita
As promised, here’s another special mocktail that's sure to cool you down this summer. This mockarita is a simple soothing treat that will replenish and revitalize your body. It’s a great option for your next summer picnic – or even just a refreshing drink to have in the morning.
Chef’s Note: To switch it up, try using raspberries and lemon juice, and make yourself raspberry lemonade. First, be sure to strain the seeds from the raspberries – or you might find some crunch in your drink.
H3 Strawberry Mockarita
Ingredients:
3 cups Strawberries, fresh, cleaned (20 strawberries)
1/3 cup Lime Juice, fresh squeezed (6-8 limes)
2 T. Splenda
2 cups Water
2 cups Ice
Preparation:
Place all ingredients in your blender. Put on Crush mode, and blend until smooth. Serve with a fresh strawberry and lime slice for garnish.
Serves: 6-8
Serving Size: 8 ounces
Calories: 40
Chef’s Note: To switch it up, try using raspberries and lemon juice, and make yourself raspberry lemonade. First, be sure to strain the seeds from the raspberries – or you might find some crunch in your drink.
H3 Strawberry Mockarita
Ingredients:
3 cups Strawberries, fresh, cleaned (20 strawberries)
1/3 cup Lime Juice, fresh squeezed (6-8 limes)
2 T. Splenda
2 cups Water
2 cups Ice
Preparation:
Place all ingredients in your blender. Put on Crush mode, and blend until smooth. Serve with a fresh strawberry and lime slice for garnish.
Serves: 6-8
Serving Size: 8 ounces
Calories: 40
Saturday, June 26, 2010
Tip of the Day
Craving a Baked potato with the fixings? Try fat-free plain Greek yogurt in place of sour cream, steamed chopped broccoli, and a tablespoon of low-fat shredded cheddar cheese to satisfy that craving a healthier way!
Craving Control: Ride the Waves
Food cravings—intense desires to eat a specific food—come in waves, building in intensity. If you don’t give in to the craving, it will subside and then gradually build again. One effective way to manage cravings is to “ride the wave”—distract yourself until the craving passes. Cravings usually last no longer than 15-20 minutes. To manage your cravings, start by delaying the decision to eat for 10 minutes. During that time, do something that keeps your mind and/or hands occupied:
- Exercise
- Do a crossword or Sudoku puzzle
- Polish your nails
- Play the piano
- Work in your garden
- Wash your car
- Call a friend
- Take a shower or bath
- Walk your dog
- Organize something
- Send an email
- Clean your house
- Practice tai-chi or yoga
- Knit
- Play solitaire
When the 10 minutes have passed, decide whether you still want to eat that food you are craving. If so, decide what you will eat (perhaps a lower-fat, lower-calorie version would satisfy your craving) and how much you will eat. Then measure the appropriate amount and eat slowly and mindfully.
- Exercise
- Do a crossword or Sudoku puzzle
- Polish your nails
- Play the piano
- Work in your garden
- Wash your car
- Call a friend
- Take a shower or bath
- Walk your dog
- Organize something
- Send an email
- Clean your house
- Practice tai-chi or yoga
- Knit
- Play solitaire
When the 10 minutes have passed, decide whether you still want to eat that food you are craving. If so, decide what you will eat (perhaps a lower-fat, lower-calorie version would satisfy your craving) and how much you will eat. Then measure the appropriate amount and eat slowly and mindfully.
Friday, June 25, 2010
Tip of the Day
Proper Vitamin C intake helps increase your HDL levels! Eat citrus fruits, red and green peppers, strawberries, broccoli, and Brussel sprouts to get you to the RDA.
Friday Fitness: 6 Basic Stretches
In today’s Friday Fitness I’ll show you 6 Basic Stretches that you should complete after every workout. You can download and print a handout of the stretches here.
http://www.hhhealth.com/pdf/basic_stretches.pdf
http://www.hhhealth.com/pdf/basic_stretches.pdf
Thursday, June 24, 2010
Tip of the Day
Give yourself permission to pursue your goals. Do not feel guilty about taking time for yourself. Taking care of you enables you to take care of other things more efficiently!
Ask the Expert
Q: During Treading, why are we encouraged to pump our arms instead of holding onto the machine?
A: Great question and one that we all must understand! First look at it like this, there’s only so much time for exercise in a day so it’s crucial to take advantage of every minute. Remember that when the going gets tough the tough get going, (they don’t grab onto the treadmill). Sounds cliche, however why do something one way when we can get more bang from our buck another way? I mean you wouldn’t take just one pineapple if you can get the second one for free. Exercise is all about minimizing the duration, maximizing the workout, and above all keeping it enjoyable! (Yes, pumping your arms to the music is pretty fun!)
With that said, it is way better for us to pump our arms rather than to grasp on to the alluring treadmill handles. Why? Well I’ll give you five critical reasons why NOT to hold on. Below are five things we’ll let you hold onto:
- You are minimizing the caloric expenditure! In some studies it has shown that hanging on to a treadmill during your workout burns up to 20 percent fewer calories than simply letting go. By pumping your arms instead of clenching on your double timing the workout!
- Let’s avoid injury please. By hanging onto the treadmill you are putting your body through unwarranted stress and possible RSIs (Repetitive Strain Injuries). You become more susceptible to hip and shoulder casualties and may even aggravate a pre-existing back or knee problem.
- Depletion of your balance skills! Gripping on basically tells your mind and body that there is always a support system by your side. Self-support and your ability to balance goes out the window and you’ll soon lose your ability to perform basic stretches like standing quadriceps.
- Ruins your posture. To get the most out of every workout it’s important to maintain good posture – stand up straight and keep your chin parallel to the belt. Make sure to relax your shoulders and tighten those abdominal muscles. Belly button in spine tucked is impossible if you’re hunched over hanging on to the mill.
- In all honesty, holding on to the rails creates a no-win situation. When we walk, jog, or run we never have anything to hold. For instance if you are in that H3 treading class hanging on at a steep incline sends your body perpendicular. In effect, eliminating the incline. Any kind of holding on cancels out the action of free bearing body weight benefits.
All and all – remain fearless. It is better to keep the hands off and drop back the speed or incline. Treading is all about building up that personal cardio stamina. So the next time you begin to reach for the machine – cling onto these five reasons instead.
Wednesday, June 23, 2010
Get Inspired - H3 Guest Testimonials
As I know I’ve mentioned before – the best part of my job is being able to witness the life changing experience our Guests have while they're here, and hearing about their continued success once they’ve returned home. So today, I’d like to share with you some recent Guest testimonials.
If Hilton Head Health has inspired or affected your life and you would like to share it with others, email us at getinspired@hhhealth.com! Please be sure to put “Get Inspired” in the subject line.
If Hilton Head Health has inspired or affected your life and you would like to share it with others, email us at getinspired@hhhealth.com! Please be sure to put “Get Inspired” in the subject line.
Tip of the Day
Know the signs of heat-related exhaustion. Dizziness, headache, nausea, weakness, muscle cramps, and rapid heartbeat are all signs that you need to stop, hydrate, and get out of the heat.
Tuesday, June 22, 2010
Tip of the Day
Schedule your workouts like you would any other activity throughout your day and stick to your schedule. No excuses!!
Monday, June 21, 2010
Track - Don't Slack!
Are you tracking your aerobic fitness gains? Keep motivated by keeping track! Remember each improvement means you are one step closer to your goal of optimal health. If you have yet to find a baseline for improvement comparison, the challenge awaits below with the 1-Mile Walking Test.
This 1-Mile Walking Test measures your aerobic fitness level. Results will be based on how quickly you are able to walk a mile at moderate intensity. The goal is to walk one mile as quickly as possible.
Note: Be sure to log your results!!!
Equipment Needed: Breathable clothing and comfortable walking or running shoes; a stopwatch or a clock with a second hand; a flat one-mile walking surface, such as a standard quarter-mile track (four laps equals one mile) or a flat road where you've measured the one-mile distance with your car's odometer; a pen or pencil; and of course, your exercise journal/log.
Execution: Warm up by walking slowly for 3-5 minutes. When you are ready to begin, start the clock and begin walking as fast as you can while maintaining a steady pace. You can slow down and speed up as you wish, but the goal is to complete the mile as quickly as possible! Stop your watch or check your time at the end of the mile to the nearest second. When finished, keep walking for a few minutes to cool down. Be sure to follow up with a few static stretches.
Scoring: Here are the age-adjusted standards (listed in minutes and seconds) for men and women, which are based on information collected from the Cooper Institute, American Council on Exercise as well as other industry standard sources.
Read more to see how you score!
This 1-Mile Walking Test measures your aerobic fitness level. Results will be based on how quickly you are able to walk a mile at moderate intensity. The goal is to walk one mile as quickly as possible.
Note: Be sure to log your results!!!
Equipment Needed: Breathable clothing and comfortable walking or running shoes; a stopwatch or a clock with a second hand; a flat one-mile walking surface, such as a standard quarter-mile track (four laps equals one mile) or a flat road where you've measured the one-mile distance with your car's odometer; a pen or pencil; and of course, your exercise journal/log.
Execution: Warm up by walking slowly for 3-5 minutes. When you are ready to begin, start the clock and begin walking as fast as you can while maintaining a steady pace. You can slow down and speed up as you wish, but the goal is to complete the mile as quickly as possible! Stop your watch or check your time at the end of the mile to the nearest second. When finished, keep walking for a few minutes to cool down. Be sure to follow up with a few static stretches.
Scoring: Here are the age-adjusted standards (listed in minutes and seconds) for men and women, which are based on information collected from the Cooper Institute, American Council on Exercise as well as other industry standard sources.
Read more to see how you score!
Tip of the Day
Don’t forget to take your multi-vitamin! Our bodies need vitamins and minerals to work at its optimal level. Make sure you are getting yours!
Sunday, June 20, 2010
Take Charge of Your Body
For those fortunate to visit us at H3, you are very familiar with our wonderful program interns. They are full of energy and are great motivators! Here is a guest post from one of our current H3 program interns, Laura.
You’ve made the decision and taken the first steps to lead a healthy lifestyle. Now it’s ultimately up to you to continue to exercise and to consume a healthy and balanced diet. If you choose to hire a trainer to assist you along your journey, why not make sure you are receiving the best, most knowledgeable help?
Many people are unsure of what makes a fitness professional worthy of their time and money. Just because they call themselves a “personal trainer” or “group fitness instructor” does not necessarily make them qualified. You are already taking charge of your body by choosing to exercise; some simple research can enhance your experience in and outside of the gym.
So what does make an individual qualified to be your personal trainer? Here are three components that make a fitness professional fit for you.
Certifications: Nationally Recognized Organizations
ACSM (American College of Sports Medicine)
- HFS (Health and Fitness Specialist)
- CPT (Certified Personal Trainer)
NSCA (National Strength and Conditioning Association)
- CPT (Certified Personal Trainer)
ACE (American Council on Exercise)
- CPT (Certified Personal Trainer)
- Group Fitness Instructor
AFFA (Aerobic & Fitness Association of America)
- CPT (Certified Personal Trainer)
- Group Fitness Instructor
- Kickboxing, Step Certified
CSCS (Certified Strength and Conditioning Specialist)
CPR and First Aid Certified (American Red Cross)
Why are certifications important? In order to remain certified, each of these organizations require those who are certified to accumulate a certain amount of CEU’s (continuing education units) or CEC’s (continuing education credits) each year. These credits can be obtained by attending workshops, lectures, and/or taking online classes; resulting in continually staying up to date within the fitness industry.
Bachelors or Masters Degree:
Look for a trainer with a degree in Exercise Science, Exercise Physiology, Kinesiology, or other health related fields
Although there are experienced and qualified trainers without this component, it is a definite bonus knowing your trainer has a wider, more in depth knowledge base than simply being certified.
Creativity:
Nobody wants a boring exercise program. It is important to keep exercise exciting and fun. Not only will variety keep your body from reaching a plateau with results, it will also assist you in adhering to the program.
The staff of H3 are thrilled that you are back at home, eager to continue your exercise habits! Don’t be afraid to do a little research in order to maximize your healthy living experience. Get out there and take charge!
You’ve made the decision and taken the first steps to lead a healthy lifestyle. Now it’s ultimately up to you to continue to exercise and to consume a healthy and balanced diet. If you choose to hire a trainer to assist you along your journey, why not make sure you are receiving the best, most knowledgeable help?
Many people are unsure of what makes a fitness professional worthy of their time and money. Just because they call themselves a “personal trainer” or “group fitness instructor” does not necessarily make them qualified. You are already taking charge of your body by choosing to exercise; some simple research can enhance your experience in and outside of the gym.
So what does make an individual qualified to be your personal trainer? Here are three components that make a fitness professional fit for you.
Certifications: Nationally Recognized Organizations
ACSM (American College of Sports Medicine)
- HFS (Health and Fitness Specialist)
- CPT (Certified Personal Trainer)
NSCA (National Strength and Conditioning Association)
- CPT (Certified Personal Trainer)
ACE (American Council on Exercise)
- CPT (Certified Personal Trainer)
- Group Fitness Instructor
AFFA (Aerobic & Fitness Association of America)
- CPT (Certified Personal Trainer)
- Group Fitness Instructor
- Kickboxing, Step Certified
CSCS (Certified Strength and Conditioning Specialist)
CPR and First Aid Certified (American Red Cross)
Why are certifications important? In order to remain certified, each of these organizations require those who are certified to accumulate a certain amount of CEU’s (continuing education units) or CEC’s (continuing education credits) each year. These credits can be obtained by attending workshops, lectures, and/or taking online classes; resulting in continually staying up to date within the fitness industry.
Bachelors or Masters Degree:
Look for a trainer with a degree in Exercise Science, Exercise Physiology, Kinesiology, or other health related fields
Although there are experienced and qualified trainers without this component, it is a definite bonus knowing your trainer has a wider, more in depth knowledge base than simply being certified.
Creativity:
Nobody wants a boring exercise program. It is important to keep exercise exciting and fun. Not only will variety keep your body from reaching a plateau with results, it will also assist you in adhering to the program.
The staff of H3 are thrilled that you are back at home, eager to continue your exercise habits! Don’t be afraid to do a little research in order to maximize your healthy living experience. Get out there and take charge!
Tip of the Day
Drink Green Tea - Health Benefits are said to include lowering cholesterol, lowering blood pressure, guarding against infections, and touting anti-aging properties. Brew some today!
Saturday, June 19, 2010
H3 Recipe: Fruity Sangria
This is a special summer drink that really quenches your thirst and adds flavor to your summer hydration. Using a variety of fruit results in many different flavors and vitamins. Look for more refreshing (and low- calorie!) summer drink recipes like our Mango Citrus Lemonade.
H3 Fruity Sangria
Ingredients:
2 cups Grape Juice, no sugar added
½ cup Cranberry Juice, no sugar added
1 cup Orange Juice, no sugar added
1 cup Splenda
1 each Orange, fresh, sliced, for inside sangria
1 each Lemon, fresh, sliced, for inside sangria
1 each Lime, fresh, sliced, for inside sangria
1 pint Raspberries, or strawberries fresh for inside sangria
1 gallon Water
4 cups Ice
Optional Orange, lemon, and lime slices for garnish
Optional Raspberries, strawberries, or grapes for garnish
Preparation:
In large pitcher, place all ingredients. Stir until well incorporated. Let mixture sit for an hour in refrigerator. Serve in individual glasses with fresh fruit for garnish. Enjoy on a hot summer day!
Serves: 8
Serving Size: 8 ounces
Total Calories: 38
Friday, June 18, 2010
Friday Fitness: FitBall Finale
FitBall, stability ball, swiss ball, whatever you may call it. Today marks the day to cap off our first exercise ball video series.
We’ve certainly had a ball over the past couple weeks, not only covering a core carve up, but safely targeting the lower body with several FitBall exercises to strengthen the muscles around our knees. However, we can’t stop there – let’s finish it off with a FitBall video focusing on our upper body. After watching (and of course taking detailed notes), go ahead and combine each week’s video for an efficient and effective total body workout using the FitBall!
Keep in mind there are hundreds of exercises we can do using the ball so go ahead and keep exploring. Lastly, remember that the benefits are in the ball:
- Forces us to use more muscles at one time (a.k.a a better workout!)
- Total core focus: engages abdominal and back muscles
- Improves flexibility, balance, and promotes good posture
- Comfortable and allows for marvelous support
- Accessible, great for home or office workouts!
- Allows us to take pressure off our knees
- Most importantly the benefit to FitBall is the F-U-N Fun!
Hope you enjoyed the FitBall Finale, only 7 days and counting till more Friday Fitness!
Thursday, June 17, 2010
Tip of the Day
Keep yourself engaged with daily journaling! Journaling lets us see in black and white the awesome, healthy things that we do for our bodies, so write it down!
You've got questions - We've got answers!
Next Thursday, H3 Daily will begin it's newest weekly feature Ask the Expert.
Ask the Expert is a designed to give our readers (YOU!) the chance to ask questions, get answers and advice from our Healthy Lifestyle experts.
With over 30 years of experience in lifestyle changes, our Health Specialists are experts in the areas of fitness, nutrition, stress management and behavior modification.
Have a question? The healthy lifestyle experts are here to help! Email cmaddox@hhhealth.com with your question and check back every Thursday for our feature column.
Meet our Healthy Lifestyle experts.
Ask the Expert is a designed to give our readers (YOU!) the chance to ask questions, get answers and advice from our Healthy Lifestyle experts.
With over 30 years of experience in lifestyle changes, our Health Specialists are experts in the areas of fitness, nutrition, stress management and behavior modification.
Have a question? The healthy lifestyle experts are here to help! Email cmaddox@hhhealth.com with your question and check back every Thursday for our feature column.
Meet our Healthy Lifestyle experts.
Wednesday, June 16, 2010
Tip of the Day
Feeling unmotivated? Set some rules for yourself! “I will jog three days a week…even when I don’t feel like it.” You are the only one holding yourself accountable and you are the only one who can make you do it. Go and get it!!
Top 10 (FREE) iPhone Apps for a Healthy Lifestyle
Many times I get asked, ‘What are a few good iPhone apps for weight loss?’ And unfortunately, because I am still part of the Blackberry crowd, I have no idea what to tell them. And after reading this article, I am starting to think it’s time for me to jump ship.
There are lots of new gadgets for you to help track, motivate and educate you about fitness and nutrition – but here are the top 10 (FREE) apps for the iPhone to help you manage your diet, weight, and fitness goals.
1. Calorie Tracker
Users can look up and track daily caloric, fat, carbohydrate, and protein intake. The app pulls from LIVESTRONG.com’s Daily Plate nutritional database with over 450,000 food and restaurant items. If you want to also track physical activity, you can also use the app to calculate burned calories for various exercises.
2. Lose It!
Set goals, create a daily calorie budget, record food and exercise, and view graphs of progress. After you enter your stats, you can create a custom plan, with an end date in mind, based on how much weight you want to lose per week.
3. 40 – 30 – 30
Calorie trackers are great, but how do you make sure that you’re getting the right nutritional balance? The 40·30·30 app allows you to calculate the percentage of carbs, protein, and fats in your meal.
Just scroll through the weight (in grams) options for each nutritional element to view your ratio.
4. iPump Free Workout
Created by an Exercise Physiologist, this free alternative to iPump, has two full body workouts targeting major muscle groups, as well as sample exercises from each of the other iPump apps.
Each workout is designed specifically for maximum results, and lets users listen to music, watch video demonstrations for each exercise, and record activity to a workout log as they go.
5. StepTrackLite
When logging activity just doesn’t cut it, use StepTrackLite as a simple pedometer to measure and track physical activity while strolling, walking, or running.
The app works whether your iPhone is in your pocket, on your belt, or even in your backpack, and you can listen to music as you workout.
Tuesday, June 15, 2010
Tip of the Day
Exercise Routine getting boring? Then challenge yourself! Register for a local 5K and time yourself at your current level. Next, set a time goal. Try to beat your personal best and feel the staleness disappear as race day approaches!
Choc-it for Your Health!
Today chocolate is used to satisfy a sweet tooth. However, recent research highlighting the health benefits of chocolate might just enlighten and persuade you to explore the world of chocolate a “bite” more!
Much of the recent research suggests that the consumption of chocolate, in moderation, may help prevent high blood pressure, improve heart health, and provide a bounty of antioxidants our bodies necessitate. But all chocolate is not created equal, and not all types of chocolate offer these health benefits. So although your choice in chocolate bars can’t change the world, and they indefinitely should not replace other healthy food options, chocolate can be a healthy treat if you choose wisely.
The following is a cheat sheet for you to follow when “choc-ing it” up for your health!
Good for Your Health | Leave it on the Shelf |
"70% Dark Chocolate" | "Milk chocolate" |
Cocoa butter | Partially hydrogenated oil |
Cocoa liquor | Natural or artificial color |
Sugar or cane juice | Corn syrup |
Dairy-free | Milk, milk fat, or lactose |
Cocoa powder | Dutch processed or Alkalized |
Thick, tight wrapper | Thin wrapper or exposed to light |
Glossy, dark or smooth texture | Blotchy, streaky or rough texture |
Organic | Conventional (no distinction) |
Reference: www.sparkpeople.com
Monday, June 14, 2010
Tip of the Day
Rush hour traffic can be the worst after a long day of work. Next time you find yourself in gridlock, take your gripping hands off the wheel, and do the ‘Shoulder Loop’: Raise your shoulders up to the ears, then towards the back, and finally down away from your ears. Repeat several times, and then reverse the shoulder roll forward.
H3 Recipe: Lowcountry Crab Cakes
These classic patties are served up and down the Eastern seaboard but the best catch is found right here: lightly breaded, pan browned and finished in the oven. Gently tossing the crab mixture and gingerly patting them into shape will ensure your crab cakes are delicate. The moist, flaky claw meat mixed with the firmer lump gives the patties better texture given the reduced amount of mayonnaise and other “binding” ingredients in this recipe.
Lowcountry Crab Cakes Recipe
Ingredients:
½ pound crab lump meat
½ pound crab claw meat
1 tablespoon light mayonnaise
1 tablespoon Dijon mustard
1 tablespoon chopped fresh dill weed
1/2 teaspoon Old Bay seasoning mix
2 shots Tabasco pepper sauce
1 teaspoon Worcestershire
1 whole egg, well beaten
1 teaspoon micro-grated lemon skin
2 tablespoons Panko bread crumbs
½ cup more Panko crumbs (for exterior)
1 tablespoon canola oil
Preparation:
Preheat the oven to 350 degrees. Combine all but the last two ingredients and gently mix by hand. Place remaining Panko crumbs in a pie plate. Using an ice cream “disher”, scoop up 4 ounces of the mixture. Drop crab mix into crumbs and gently pat down (make as thick or thin as you like). Turn and lightly coat both sides, carefully shaping the cake as you work. Place on a cookie sheet and chill until ready to cook. Add oil to a large non-stick skillet and heat to medium. Place cakes in the pan and lightly brown on one side. Transfer cakes to a baking sheet (browned side up) and bake 10 minutes (if yourpan is oven-safe just turn the cakes and place the pan in the oven). Serve immediately.
Makes 4 servings
Calories: 100
Fat grams: 3
Friday, June 11, 2010
Tip of the Day
Find your inner yogi at during your next stressful moment! Take a long, deep inhale and count silently how long this inhale takes. Match your exhale in length to your inhale and pause afterwards. Repeat 3x.
Friday Fitness: FitBall Knee Fitness
As we age it is inevitable that we’re going to start losing muscle mass. As much as 1-2% per decade after the age of thirty! Also, one of the biggest problems or limitations that tend to hold us back in our quest for an all-around exercise program is our knees. We say to ourselves, I just can’t take the constant pounding or pressure that these exercises are always putting on my knees. Well your right! You shouldn’t.
We’ve got to start avoiding exercises any added stress to our knees, until we start strengthening the muscles around them. By strengthening the quadriceps and hamstrings without adding anymore stress to our knees, we are able to build muscle and begin protecting our knees from future problems.
So check it now! We’ve got a continuation of the FitBall series explaining the exercises you should most definitely avoid and a couple of alternative exercises that are excellent for building the muscles around the knees.
In a glance, here are the key notes from our Friday Fitness video:
Those with knee problems/limitations should always avoid:
- Lunges
- Deep Squats
- High Intensity Exercise (Jumping)
Thumbs up to:
- FitBall Leg Extensions
- FitBall Partial Wall Squats
See you next week for another exciting Friday Fitness post!
Thursday, June 10, 2010
Tip of the Day
Switch up your basic strength training exercises by performing them on a Fitball. This will keep your muscles guessing!
Throwback Thursday
Rounding the one year mark on the H3 Daily blog - I thought I would feature a few of my favorite posts from our early days.
Move Your Bum[mer] This Summer
Add variety to your Metabo Meals with Get Your Snack On
What's for Brinner? A great breakfast OR dinner recipe.
Size does matter. It's an Optical Illusion!
Enjoy! And check back tomorrow for Friday Fitness with H3 Fitness Specialist, Jeff Ford!
Move Your Bum[mer] This Summer
Add variety to your Metabo Meals with Get Your Snack On
What's for Brinner? A great breakfast OR dinner recipe.
Size does matter. It's an Optical Illusion!
Enjoy! And check back tomorrow for Friday Fitness with H3 Fitness Specialist, Jeff Ford!
Wednesday, June 9, 2010
Tip of the Day
Prep your produce as soon as you get home from the store. Having pre-washed and pre-cut fruit and veggies make it much easier for you to choose healthy snacks!
Learning the 'Wright' Way
Here at Hilton Head Health, I have heard Bob Wright say many times that weight loss is 80% diet and 20% exercise. As many of you already know, Bob is our resident nutrition expert, an H3 veteran who has experienced and played a huge role in lifestyle changes for over 30 years. Bob is a wealth of information complete with an ever-growing list of phrases we like to call ‘Bob-isms’. So, long story short, what Bob says goes.
So, when sitting in his Staying on Track session, I heard him say something that for the first time, I questioned. You are probably already thinking that I was wrong, and don’t worry, you were right.
Sitting in class, a guest asks ‘When trying to lose weight – what is most important diet or exercise?’ Naturally, I expected his answer to be diet – but boy was I surprised when I heard him say – exercise. ‘When attempting to make your lifestyle change, it’s very important to remain constant with your exercise. Because when you are exercising regularly, you are more likely to make healthy food choices.’
Hmmm…how could this be if weight loss is 80 % diet and 20% exercise? Well, thanks to an injury last week, I was able to experience this concept first-hand.
Personally, when I exercise, it’s not really much about weight loss, but more how I feel during and after – the energy it gives me. Not being able to exercise – whether in the form of a leisurely walk or a more intense circuit class – I was already doing my morale a disservice. So when feeling crappy – what did I do? Eat crappy.
Now fully recovered from my injury, I can get back to regular exercise which (SURPRISE) has helped improve my eating habits. However, gathering enough motivation to get moving after taking time off is tough. It’s no fun to feel like you are starting at square one and it can really crush any motivation you might have built up.
To get back on track, my go-to method is to set mini-goals. Going from no exercise to an hour every day is pretty ambitious. Instead try setting a goal of 30 minutes, 3 days of the week. Once you have easily achieved the mini-goal – you have the confidence to move forward to the next mini-goal of 5 days per week. Before you know it, you’ll be back to your normal routine.
How do you balance eating healthy and exercise so you don’t let both go?
So, when sitting in his Staying on Track session, I heard him say something that for the first time, I questioned. You are probably already thinking that I was wrong, and don’t worry, you were right.
Sitting in class, a guest asks ‘When trying to lose weight – what is most important diet or exercise?’ Naturally, I expected his answer to be diet – but boy was I surprised when I heard him say – exercise. ‘When attempting to make your lifestyle change, it’s very important to remain constant with your exercise. Because when you are exercising regularly, you are more likely to make healthy food choices.’
Hmmm…how could this be if weight loss is 80 % diet and 20% exercise? Well, thanks to an injury last week, I was able to experience this concept first-hand.
Personally, when I exercise, it’s not really much about weight loss, but more how I feel during and after – the energy it gives me. Not being able to exercise – whether in the form of a leisurely walk or a more intense circuit class – I was already doing my morale a disservice. So when feeling crappy – what did I do? Eat crappy.
Now fully recovered from my injury, I can get back to regular exercise which (SURPRISE) has helped improve my eating habits. However, gathering enough motivation to get moving after taking time off is tough. It’s no fun to feel like you are starting at square one and it can really crush any motivation you might have built up.
To get back on track, my go-to method is to set mini-goals. Going from no exercise to an hour every day is pretty ambitious. Instead try setting a goal of 30 minutes, 3 days of the week. Once you have easily achieved the mini-goal – you have the confidence to move forward to the next mini-goal of 5 days per week. Before you know it, you’ll be back to your normal routine.
How do you balance eating healthy and exercise so you don’t let both go?
Tuesday, June 8, 2010
Tip of the Day
When you start to have negative thoughts, think or do three positive things. Approximately three positive moments are needed to counteract one negative one.
H3 Recipe: Cinnamon Ice Cream
As the thermometer moves higher and higher, cool off with a scoop of H3 Cinnamon Ice Cream. A light and refreshing summer treat! Top your ice cream with fresh, seasonal fruits like diced peaches and plums or fresh berries (like the picture above)!
H3 Cinnamon Ice Cream
Ingredients:
2 cups of fat free half and half
1/2 can fat free sweetened condensed milk
1 tablespoon vanilla extract
1 tablespoon ground cinnamon
Preparation:
- Mix ingredients together and chill
- Pour into a prepared ice cream maker
- Process for 20 to 30 minutes
- Transfer to a bowl, cover and freeze until ready to serve
Yield: 3 cups
Serving Size: 2 ounces
Calories: 110 (w fruit 120)
Fat Grams: 3
Looking for a non-dairy version? Check out the Member’s Only section for the H3 Non-Dairy Ice Cream recipe.
Monday, June 7, 2010
Tip of the Day
Get at least 8 hours of sleep per night. When you are sleep-deprived your metabolism slows and you are more likely to overeat.
The Real TV-Dinner
How does watching TV influence your eating habits? I think the findings in a recent study may surprise you.
New research published in the Journal of the American Dietetic Association shows that television ads for food may be skewing our decisions on what we eat in a very powerful way. The average American watches more than 4 hours of TV each day – included in that 4 hour block is 72 minutes of commercial programming.
After viewing 84 hours of prime-time and 12 hours of Saturday morning television, researchers planned a 2,000 calorie day diet containing ONLY foods that were advertised during that time. And the results – a diet that exceeded the government recommendations of fat by 20 times and the daily recommendation of sugar intake by 25 times – almost one month’s worth of sugar in one day! In addition, the diet provided less than half of the recommended servings of fruits, vegetables and dairy.
Can you recall the last time you saw a commercial for healthy ‘real’ foods? (No – KFC ‘Grilled’ chicken doesn’t count!)
Last year, food makers in the US spent $11.3 BILLION dollars on marketing efforts, with only 2% of that total going towards nutritional education. Combine the unhealthy foods with notoriously effective marketing campaigns and you have what the nutrition experts call a toxic environment – one that encourages inactivity and unhealthy food choices.
I know that a complete marketing overhaul is a little unrealistic – but on the bright side – the power of persuasion can work in positive ways. If we promoted fresh fruits, vegetables and non-processed foods the way we did the junk, TV could actually provide a great outlet for encouraging healthy food choices.
An interesting closing thought from one of the lead researchers, "It's the perennial question of whether these products are being advertised because we want them or because we want them because they are being advertised. Where we come down on it is that it's a little bit of both — and it's a reinforcing cycle. But that cycle can be changed."
What do you think? Do you feel that commercials affect your eating habits?
Friday, June 4, 2010
Tip of the Day
Set yourself up to succeed! Find a fitness routine that you can stick with on most days.
Friday Fitness: FitBall Core Carve Up
As we get older, it seems as though time continues to tick faster and faster. Odd isn’t it? The good thing is that we all benefit. We never have to wait long for Fitness Friday here at Hilton Head Health; that could get depressing!
Last week, we discussed the importance of building a stronger core, along with a quick abdominal and lower back strengthener circuit routine. This week it’s a whole other ball game. Hang onto your hats because today, we’re going to show you three cool FitBall moves to carve up that core. I CHALLENGE you to try out all three moves and get back to us as soon as possible!
Remember: Don’t ever let someone tell you, you can’t do something, be positive and go in expecting to do your best! A little optimism goes a long way.
Last week, we discussed the importance of building a stronger core, along with a quick abdominal and lower back strengthener circuit routine. This week it’s a whole other ball game. Hang onto your hats because today, we’re going to show you three cool FitBall moves to carve up that core. I CHALLENGE you to try out all three moves and get back to us as soon as possible!
Remember: Don’t ever let someone tell you, you can’t do something, be positive and go in expecting to do your best! A little optimism goes a long way.
Thursday, June 3, 2010
Tip of the Day
Revert to your childhood and pick up a hula-hoop! Not only will you release endorphins from laughing – you will also get a killer core workout.
Have you ever said to yourself….it must be my metabolism…?
Always intrigued by topics brought up during classes, I decided on today’s blog topic. Here at H3, we have a seminar on Maximizing your Metabolism, offer metabolic tests, but exactly what role does your metabolism play in weight loss?
What exactly is your metabolism?
Here is your quick and easy physiology lesson for the day: Metabolism is the process by which your body converts what you eat and drink into energy. During this process, your body combines these calories with oxygen to release the energy your body needs to function. Even at rest, your body needs energy for functions such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.
These ‘hidden’ functions to live require a certain number of calories, which is known as your basal metabolic rate (BMR). This number is essentially your ‘metabolism’. Your BMR is determined based on a few factors:
Your body size and composition. The bodies of people who are larger or have more muscle burn up more calories, even at rest.
Your sex. Men usually have less body fat and more muscle than do women of the same age and weight, burning more calories.
Your age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.
Your BMR makes up about 60 – 75 % of calories burned on a daily basis. Another 10 % is through digestion (which is an essential part of living) and the rest is burned via physical activity, which I’ll get to in a minute.
‘My metabolism is making me gain weight’ and other metabolism myths
Because we have heard it over and over, it’s really easy to blame your weight gain on a slowing metabolism. In all reality – unless you have a rare condition affecting your thyroid – your metabolism is working just fine.
Don’t mess with Mother Nature – when trying a ‘starvation’ diet your body actually compensates by slowing down these bodily processes and conserving calories for survival. Make sure you never dip below 1200 calories, so your body doesn’t backfire and actually conserve your extra energy.
Unfortunately, weight gain is most commonly the result of eating more calories than you burn. To lose weight, then, you need to create an energy deficit by eating fewer calories, increasing the number of calories you burn through physical activity, or both.
Can I speed up my metabolism?
There is no magic pill available to help increase your metabolism – so don’t believe the claims. Essentially – the more active you are the more calories you burn – so it’s time to get moving. Here are a few ways physical activity can help burn more calories:
- Regular aerobic activity – This includes any type of activity that gets your heart rate going – for example walking, jogging, swimming, bicycling, aerobics, dancing… The goal is to do at least 30 minutes of cardiovascular exercise at least 5 days per week.
- Strength training - Strength training exercises are important because they help build muscle and counteract muscle loss associated with aging. And since muscle tissue burns more calories than fat tissue does, muscle mass is a key factor in weight loss.
- Lifestyle activities – Don’t be a couch potato! Any extra movement helps – yard work, cleaning your house, walking up the stairs instead of the elevator, or parking farthest away from your destination. These activities contribute just a little extra calorie burn and will add up!
Source: Mayo Clinic.com
What exactly is your metabolism?
Here is your quick and easy physiology lesson for the day: Metabolism is the process by which your body converts what you eat and drink into energy. During this process, your body combines these calories with oxygen to release the energy your body needs to function. Even at rest, your body needs energy for functions such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.
These ‘hidden’ functions to live require a certain number of calories, which is known as your basal metabolic rate (BMR). This number is essentially your ‘metabolism’. Your BMR is determined based on a few factors:
Your body size and composition. The bodies of people who are larger or have more muscle burn up more calories, even at rest.
Your sex. Men usually have less body fat and more muscle than do women of the same age and weight, burning more calories.
Your age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.
Your BMR makes up about 60 – 75 % of calories burned on a daily basis. Another 10 % is through digestion (which is an essential part of living) and the rest is burned via physical activity, which I’ll get to in a minute.
‘My metabolism is making me gain weight’ and other metabolism myths
Because we have heard it over and over, it’s really easy to blame your weight gain on a slowing metabolism. In all reality – unless you have a rare condition affecting your thyroid – your metabolism is working just fine.
Don’t mess with Mother Nature – when trying a ‘starvation’ diet your body actually compensates by slowing down these bodily processes and conserving calories for survival. Make sure you never dip below 1200 calories, so your body doesn’t backfire and actually conserve your extra energy.
Unfortunately, weight gain is most commonly the result of eating more calories than you burn. To lose weight, then, you need to create an energy deficit by eating fewer calories, increasing the number of calories you burn through physical activity, or both.
Can I speed up my metabolism?
There is no magic pill available to help increase your metabolism – so don’t believe the claims. Essentially – the more active you are the more calories you burn – so it’s time to get moving. Here are a few ways physical activity can help burn more calories:
- Regular aerobic activity – This includes any type of activity that gets your heart rate going – for example walking, jogging, swimming, bicycling, aerobics, dancing… The goal is to do at least 30 minutes of cardiovascular exercise at least 5 days per week.
- Strength training - Strength training exercises are important because they help build muscle and counteract muscle loss associated with aging. And since muscle tissue burns more calories than fat tissue does, muscle mass is a key factor in weight loss.
- Lifestyle activities – Don’t be a couch potato! Any extra movement helps – yard work, cleaning your house, walking up the stairs instead of the elevator, or parking farthest away from your destination. These activities contribute just a little extra calorie burn and will add up!
Source: Mayo Clinic.com
Wednesday, June 2, 2010
Tip of the Day
Bones in both men and women start to weaken after hitting 30. Even though you may not see the effects until later in life, it’s never too early to start building bone health with calcium and vitamin D.
Why am I not losing weight?
If you have taken steps to create healthier habits in your lifestyle, but still feel like you aren’t losing weight, it can be very frustrating. The bright side is, every little bit helps, so don’t sell yourself short so fast!
But, maybe there are a few hidden habits that you don’t really realize may be sabotaging all of your efforts. A recent article uncovered a few common weight loss pitfalls – which I think may help uncover few helpful hints.
Reason #1: It’s what we here call the ‘Halo Effect’. You’re choosing foods labeled ‘low-fat’ or ‘light’ but actually tend to eat more of them. Many times, just because a product is low-fat doesn’t mean low calorie. Make sure that you aren’t sucked into a great marketing ploy – and be aware by still checking out a product’s nutrition label.
Reason #2: Eat your calories, don’t drink them. Another familiar phrase – but it’s very true! You may be consuming ‘healthy’ drinks like fruit juices or fruit smoothies – but these are much higher in calories than their whole food version. An 8 oz. glass of orange juice contains around 100 calories, which may not seem like a lot, but to those trying to lose weight, eating the whole fruit version may be your best bet.
Reason #3: When trying to properly manage portions, you tend to ‘overestimate’ the correct serving. When trying to lose weight, it’s a great idea to measure your food. When eating items like cereal or peanut butter, use a measuring cup or spoon, so that you know exactly how much you are consuming. It’s also a great idea to journal your food – much like we encourage you to do so while here. This helps increase awareness as well as makes it easier to monitor calories.
Reason #4: A dab here, a sprinkle there…condiments and dressings can really add up. When eating a salad or meal that you would normally eat with a dressing, try the ‘dip and spear’ method. Instead of mayo or sour cream, try hummus or low-fat Greek yogurt. Obviously, it’s important for your food to taste good, so if you must eat mayo on your sandwich just be careful not to overdo it.
Reason #5: Just because a food is deemed ‘healthy’ it is not OK to eat it in excess quantities. A common example is avocado. Avocado is a very nutritious food – they provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid – however one avocado equals about 250 calories. The big picture here is – it’s all about moderation – enjoy these foods for their nutrition, but if you are trying to lose weight watch out for ‘hidden’ calories.
Reason #6: Your exercising consists of a 15 minute leisurely walk, maybe three times a week. When trying to lose weight, exercise will be a key proponent. Recommended for all adults is at least 30 minutes for moderate cardio exercise five days a week and two days of full body strength training. Make sure your exercise is purposeful and you aim to reach your target heart rate.
If you feel that none of these reasons pertain to you – then remember ‘Weight follows behavior - just not right away!’
Source: Common Weight Loss Mistakes
But, maybe there are a few hidden habits that you don’t really realize may be sabotaging all of your efforts. A recent article uncovered a few common weight loss pitfalls – which I think may help uncover few helpful hints.
Reason #1: It’s what we here call the ‘Halo Effect’. You’re choosing foods labeled ‘low-fat’ or ‘light’ but actually tend to eat more of them. Many times, just because a product is low-fat doesn’t mean low calorie. Make sure that you aren’t sucked into a great marketing ploy – and be aware by still checking out a product’s nutrition label.
Reason #2: Eat your calories, don’t drink them. Another familiar phrase – but it’s very true! You may be consuming ‘healthy’ drinks like fruit juices or fruit smoothies – but these are much higher in calories than their whole food version. An 8 oz. glass of orange juice contains around 100 calories, which may not seem like a lot, but to those trying to lose weight, eating the whole fruit version may be your best bet.
Reason #3: When trying to properly manage portions, you tend to ‘overestimate’ the correct serving. When trying to lose weight, it’s a great idea to measure your food. When eating items like cereal or peanut butter, use a measuring cup or spoon, so that you know exactly how much you are consuming. It’s also a great idea to journal your food – much like we encourage you to do so while here. This helps increase awareness as well as makes it easier to monitor calories.
Reason #4: A dab here, a sprinkle there…condiments and dressings can really add up. When eating a salad or meal that you would normally eat with a dressing, try the ‘dip and spear’ method. Instead of mayo or sour cream, try hummus or low-fat Greek yogurt. Obviously, it’s important for your food to taste good, so if you must eat mayo on your sandwich just be careful not to overdo it.
Reason #5: Just because a food is deemed ‘healthy’ it is not OK to eat it in excess quantities. A common example is avocado. Avocado is a very nutritious food – they provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid – however one avocado equals about 250 calories. The big picture here is – it’s all about moderation – enjoy these foods for their nutrition, but if you are trying to lose weight watch out for ‘hidden’ calories.
Reason #6: Your exercising consists of a 15 minute leisurely walk, maybe three times a week. When trying to lose weight, exercise will be a key proponent. Recommended for all adults is at least 30 minutes for moderate cardio exercise five days a week and two days of full body strength training. Make sure your exercise is purposeful and you aim to reach your target heart rate.
If you feel that none of these reasons pertain to you – then remember ‘Weight follows behavior - just not right away!’
Source: Common Weight Loss Mistakes
Tuesday, June 1, 2010
Tip of the Day
Want to get stronger? Stretch! A study showed that those who added two stretching sessions a week almost tripled their muscle strength in 8 weeks.
H3 Chef Educator Travels to the White House to Support the First Lady’s Initiatives
H3’s very own, Chef Educator Marvis Hinson, will be traveling to the White House this Friday, June 4th, in support of First Lady Michele Obama’s Let’s Move! initiative to combat childhood obesity. Chef Hinson plus more than 50 other chefs from the American Culinary Federation (ACF) will join in these efforts to promote the Chefs Move to Schools program, which will be run through the U.S. Department of Agriculture.
As part of her effort to turn policies into practical solutions for America’s families, Mrs. Obama is calling on chefs to get involved by adopting a school and working with teachers, parents and school nutrition professionals and administrators to help educate kids about food and nutrition. By creating healthy dishes that taste good, chefs have a unique ability to deliver these messages in a fun and appealing way to the larger audience, particularly children. Read more about the initiative here.
Chef Marvis Hinson was selected to represent the state of Georgia this Friday in the kick-off event. The President of the ACF said, “The chefs who will participate [in this program] were selected for their previous volunteerism with ACF and our Chef & Child Foundation. We are pleased that so many of our chefs will be at the White House for the kickoff, gathered with like-minded chefs who are passionate about promoting proper nutrition and fighting the obesity epidemic in America.”
We are excited for Chef Marvis to represent H3 through this healthy initiative, as it aligns so closely with our program. She is given the opportunity to teach others on a larger scale how to live a healthy lifestyle, creating meals that are not only healthy but delicious.
The next time you visit H3, make sure you fit a demo by Chef Marvis into your schedule – as her meals are not one to miss! Her soft-spoken, Southern charm radiates through her meals while you flashback to the comfort of your mother’s kitchen.
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