Saturday, July 31, 2010
Tip of the Day
Going out to dinner tonight? If you are going to order an alcoholic beverage, do so after the waiter or waitress has put in your entrees – this will improve your portion control!
Life-saving Made Simple
Heart disease is the number 1 killer of both men and women in the United States.
As you all know a healthy lifestyle that includes a well balanced diet, regular exercise, low levels of alcohol, strategies that lower or help deal with stress, and no tobacco among other factors can significantly lower your risk. Unfortunately, some of the people you spend time with and care about may not live such a healthy lifestyle. And even those that do know that there are no guarantees.
With over 1,200,000 heart attacks per year, it is likely that at some time in your lifetime you may witness an attack, and maybe to someone you care about. Traditional CPR classes recommend both mouth to mouth breathing and chest compression to treat a heart attack victim with no pulse. Two recent studies suggest that the first aid for a heart attack victim may be simpler than once thought. Both studies published in the July 29th issue of the New England Journal of Medicine found that chest compressions alone, without mouth to mouth breathing, are actually more effective than with them. The effect wasn’t significant and if someone used mouth to mouth because that is how they have been taught, that’s ok too. But without question these studies along with some previous ones demonstrate the benefit of just doing chest compression.
Dr. Thomas Rea, Medical Director of the Emergency Medical Services of Public Health for Seattle and King County in Washington, and lead author of one of the studies commented, “Chest compressions are paramount. You can make a life and death difference by providing chest compressions. You don’t have to be perfect; all you can provide is benefit. Your actions might save a life.” Some people may be reluctant to help a victim because they haven’t take a CPR course and don’t feel qualified. But according to Dr Dana Peres Edelson, Director of Clinical Research at the Emergency Resuscitation Center at the University of Chicago, “If you haven’t been trained in CPR, just start doing chest compression as fast as you possibly can”.
To learn more about how you can become certified in CPR, visit the American Heart Association’s website.
As you all know a healthy lifestyle that includes a well balanced diet, regular exercise, low levels of alcohol, strategies that lower or help deal with stress, and no tobacco among other factors can significantly lower your risk. Unfortunately, some of the people you spend time with and care about may not live such a healthy lifestyle. And even those that do know that there are no guarantees.
With over 1,200,000 heart attacks per year, it is likely that at some time in your lifetime you may witness an attack, and maybe to someone you care about. Traditional CPR classes recommend both mouth to mouth breathing and chest compression to treat a heart attack victim with no pulse. Two recent studies suggest that the first aid for a heart attack victim may be simpler than once thought. Both studies published in the July 29th issue of the New England Journal of Medicine found that chest compressions alone, without mouth to mouth breathing, are actually more effective than with them. The effect wasn’t significant and if someone used mouth to mouth because that is how they have been taught, that’s ok too. But without question these studies along with some previous ones demonstrate the benefit of just doing chest compression.
Dr. Thomas Rea, Medical Director of the Emergency Medical Services of Public Health for Seattle and King County in Washington, and lead author of one of the studies commented, “Chest compressions are paramount. You can make a life and death difference by providing chest compressions. You don’t have to be perfect; all you can provide is benefit. Your actions might save a life.” Some people may be reluctant to help a victim because they haven’t take a CPR course and don’t feel qualified. But according to Dr Dana Peres Edelson, Director of Clinical Research at the Emergency Resuscitation Center at the University of Chicago, “If you haven’t been trained in CPR, just start doing chest compression as fast as you possibly can”.
To learn more about how you can become certified in CPR, visit the American Heart Association’s website.
Friday, July 30, 2010
Tip of the Day
Shop on the outside aisles of your local supermarket. At almost all grocery stores the healthiest foods are found on the outer perimeter!
Friday Fitness: The Big Five
Once again we welcome you to Friday Fitness! This week’s focus is going to be on the most common cardio injuries known as the “Big Five.” The Big Five is a phrase used to describe the five common injuries associated with aerobic activity: Achilles Tendonitis, Chondromalacia, Iliotibial Band Syndrome, Plantar Fasciitis and who can forget Shin Splints.
No matter who we are, at some point we will be faced with some degree of these injuries. Also, individual’s just beginning an exercise program become much more susceptible. Therefore, for each of the big five we’ll discuss the symptoms, causes, and the different steps to take for self-treatment and prevention. At the end our discussion, check out a quick How-to Video to self-treat two of the Big Five. It will help get you back to your exercise program in no time!
Achilles Tendonitis
Symptoms:
- Dull or sharp pain close to the heel
- Redness around Achilles
- Nodule or cracking sound
Causes:
- Fatigued calf muscles
- Increasing activity too quickly
- Overpronation (foot strike)
Self-Treatment and Prevention:
- RICE (Rest Ice Compression Elevation – this will be a reoccurring theme)
- Aspirin or Ibuprofen
- Stretch calf muscles
- Avoid weight bearing exercises
Chondromalacia
Symptoms:
- Pain beneath or the side of the knee cap
Causes:
- Overpronation
- Weak quadriceps and tighter hamstrings
- Hills and inclines
Self-Treatment and Prevention:
- RICES
- Quadriceps strengthening exercises and stretches
- Check footwear
- Aspirin (block further breakdown of cartilage)
Click to see the final 3!
No matter who we are, at some point we will be faced with some degree of these injuries. Also, individual’s just beginning an exercise program become much more susceptible. Therefore, for each of the big five we’ll discuss the symptoms, causes, and the different steps to take for self-treatment and prevention. At the end our discussion, check out a quick How-to Video to self-treat two of the Big Five. It will help get you back to your exercise program in no time!
Achilles Tendonitis
Symptoms:
- Dull or sharp pain close to the heel
- Redness around Achilles
- Nodule or cracking sound
Causes:
- Fatigued calf muscles
- Increasing activity too quickly
- Overpronation (foot strike)
Self-Treatment and Prevention:
- RICE (Rest Ice Compression Elevation – this will be a reoccurring theme)
- Aspirin or Ibuprofen
- Stretch calf muscles
- Avoid weight bearing exercises
Chondromalacia
Symptoms:
- Pain beneath or the side of the knee cap
Causes:
- Overpronation
- Weak quadriceps and tighter hamstrings
- Hills and inclines
Self-Treatment and Prevention:
- RICES
- Quadriceps strengthening exercises and stretches
- Check footwear
- Aspirin (block further breakdown of cartilage)
Click to see the final 3!
Thursday, July 29, 2010
Ask the Expert: Muscle Soreness
Q: Should I still exercise if I'm still a little sore from yesterday's workout?
A: Jessica Lynn, B.S., ACSM Health Fitness Specialist®:
Soreness can be a barrier for many people in maintaining a consistent exercise program, especially when you are just starting out. It is common to be sore after starting a new program or trying a new activity. It's important to plan in some low to moderate days of exercise so that you keep your body moving. Taking several days off after a hard workout does not help you prevent the soreness from coming back - in fact, the soreness may linger for a longer period of time. But if you try some low impact activity (swimming, biking, or walking) at a lower intensity, the day after a moderate to high day of exercise, the movement of your body helps rid the lactic acid from your muscles and will help prevent (or lessen) the soreness from coming back the next time your perform your intense routine.
If you've been to H3, consider the intensity level of your Thermal walks - a leisurely paced activity to promote blood flow through the muscles and rid them of the toxins that promote soreness. Strength training recommendations already include 48hrs rest between training sessions - if your muscles are still very sore after 1 day of rest, then try reducing your weights and still performing the exercises at your next session. Remember, the goal is to train your body to remember these new movements and adapt - and our bodies usually need a few practice runs to do that.
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.
A: Jessica Lynn, B.S., ACSM Health Fitness Specialist®: Soreness can be a barrier for many people in maintaining a consistent exercise program, especially when you are just starting out. It is common to be sore after starting a new program or trying a new activity. It's important to plan in some low to moderate days of exercise so that you keep your body moving. Taking several days off after a hard workout does not help you prevent the soreness from coming back - in fact, the soreness may linger for a longer period of time. But if you try some low impact activity (swimming, biking, or walking) at a lower intensity, the day after a moderate to high day of exercise, the movement of your body helps rid the lactic acid from your muscles and will help prevent (or lessen) the soreness from coming back the next time your perform your intense routine.
If you've been to H3, consider the intensity level of your Thermal walks - a leisurely paced activity to promote blood flow through the muscles and rid them of the toxins that promote soreness. Strength training recommendations already include 48hrs rest between training sessions - if your muscles are still very sore after 1 day of rest, then try reducing your weights and still performing the exercises at your next session. Remember, the goal is to train your body to remember these new movements and adapt - and our bodies usually need a few practice runs to do that.
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.
Wednesday, July 28, 2010
Tip of the Day
When performing physical activity for more than an hour, make sure to re-hydrate your body with electrolytes.
Who's Who: Amber Shadwick
If you are a follower of the H3 Daily blog or have visited us here in Hilton Head, you are sure to have come across the very motivating and inspiring Amber Shadwick. But do you know how she ended up here at H3? Read more of her story below.
A graduate from the University of Kentucky, Amber earned a B.A. degree in Kinesiology & Exercise Science, as well as a M.S. degree in Health Promotion. Throughout her college career, Amber held numerous positions on campus ranging from Group Fitness Instructor and Personal Trainer to Research Assistant. Because of her interest in the field of weight management, a co-worker and friend suggested she look into Hilton Head Health, and just two months later, Amber joined the H3 Team as Fitness Specialist.
As Fitness Specialist, Amber’s main responsibilities include health and fitness assessments, fitness classes and lectures, personal training sessions, Health Habit Review sessions and exercise prescriptions. Amber finds that without a question—the best part of her job is the interaction she has with each individual that comes through our doors. “Every day, I get to educate, support and witness our Guests’ journeys to better health and wellness … having the chance to see one accomplish something they never thought that they could is so gratifying for me both personally and professionally.” It must be said that the rewarding feeling between Amber and our Guests is mutual. One Guest recounts, “She wouldn’t take ‘I can’t’ for an answer—and her confidence in me gave me the motivation I needed to continue and succeed”. Whether it’s in a personal training session or a kayak adventure, Amber is sure to pull out the “I can” and “I will” attitude in all.
Amber’s passion and motivation are driven by her positive attitude. She wakes up every morning with the mentality that every day is a new day—and that every day we should try something new. “I challenge our Guests to step outside of their comfort zone, even if just for a minute—and admire what they can accomplish! I firmly believe that if we have faith in our ability and listen to our bodies rather than just our minds, then we can find new fitness activities that we enjoy. And many that we can stick with to become our healthiest and happiest self.”
When she’s not empowering the Guests at H3, you might find Amber walking her dog, practicing yoga, meditating, hiking, skiing, kayaking, paddle boarding, biking, gardening, cooking or reading.
A graduate from the University of Kentucky, Amber earned a B.A. degree in Kinesiology & Exercise Science, as well as a M.S. degree in Health Promotion. Throughout her college career, Amber held numerous positions on campus ranging from Group Fitness Instructor and Personal Trainer to Research Assistant. Because of her interest in the field of weight management, a co-worker and friend suggested she look into Hilton Head Health, and just two months later, Amber joined the H3 Team as Fitness Specialist.As Fitness Specialist, Amber’s main responsibilities include health and fitness assessments, fitness classes and lectures, personal training sessions, Health Habit Review sessions and exercise prescriptions. Amber finds that without a question—the best part of her job is the interaction she has with each individual that comes through our doors. “Every day, I get to educate, support and witness our Guests’ journeys to better health and wellness … having the chance to see one accomplish something they never thought that they could is so gratifying for me both personally and professionally.” It must be said that the rewarding feeling between Amber and our Guests is mutual. One Guest recounts, “She wouldn’t take ‘I can’t’ for an answer—and her confidence in me gave me the motivation I needed to continue and succeed”. Whether it’s in a personal training session or a kayak adventure, Amber is sure to pull out the “I can” and “I will” attitude in all.
Amber’s passion and motivation are driven by her positive attitude. She wakes up every morning with the mentality that every day is a new day—and that every day we should try something new. “I challenge our Guests to step outside of their comfort zone, even if just for a minute—and admire what they can accomplish! I firmly believe that if we have faith in our ability and listen to our bodies rather than just our minds, then we can find new fitness activities that we enjoy. And many that we can stick with to become our healthiest and happiest self.”
When she’s not empowering the Guests at H3, you might find Amber walking her dog, practicing yoga, meditating, hiking, skiing, kayaking, paddle boarding, biking, gardening, cooking or reading.
Tuesday, July 27, 2010
The Newest Craze: CrossFit
Maybe you have heard the talk on the street, or maybe you have seen Adam and Jeff’s training photos on their Facebook pages. Eitherway, CrossFit is the newest fitness trend. All over the nation CrossFit gyms are exploding and helping athletes of every age and ability improve their overall fitness.
Here at H3, the fitness team is in talks of potentially adding a CrossFit training exucrsion to our weekly schedule. Hilton Head Island’s very own CrossFit Hilton Head just opened and we want to get involved. Not only to immerse you in with local athletes, but to help broaden your experience in every type of fitness option available. We are excited and eager to share this opportunity with you, if and when it advances. Until then, sit tight and read below as CrossFit Hilton Head helps to better your understanding of the basics of CrossFit.
CrossFit is…
Fun! CrossFit (CF) workouts are constantly varied. Rarely will you do the same routine twice. These workouts are conducted in a group environment and usually timed.
Safe! Cross Fit is a personal and group training program concentrating on core strength and conditioning. Every CF session is conducted by a certified Coach or Trainer. Think of it like this: you have your own personal trainer all the time and you pay nothing extra.
Effective! Because our workouts are constantly varied and based in functional- i.e. “everyday”- movements, CF helps every one of its clients look better, feel better, be fit, be healthy, have less pain and have more energy!
What do you think? Would you like to learn more about CrossFit with H3?
Also, check out this YouTube video from Cross Fit Cleveland:
Here at H3, the fitness team is in talks of potentially adding a CrossFit training exucrsion to our weekly schedule. Hilton Head Island’s very own CrossFit Hilton Head just opened and we want to get involved. Not only to immerse you in with local athletes, but to help broaden your experience in every type of fitness option available. We are excited and eager to share this opportunity with you, if and when it advances. Until then, sit tight and read below as CrossFit Hilton Head helps to better your understanding of the basics of CrossFit.
CrossFit is…
Fun! CrossFit (CF) workouts are constantly varied. Rarely will you do the same routine twice. These workouts are conducted in a group environment and usually timed.
Safe! Cross Fit is a personal and group training program concentrating on core strength and conditioning. Every CF session is conducted by a certified Coach or Trainer. Think of it like this: you have your own personal trainer all the time and you pay nothing extra.
Effective! Because our workouts are constantly varied and based in functional- i.e. “everyday”- movements, CF helps every one of its clients look better, feel better, be fit, be healthy, have less pain and have more energy!
What do you think? Would you like to learn more about CrossFit with H3?
Also, check out this YouTube video from Cross Fit Cleveland:
Monday, July 26, 2010
H3 Yoga Series: Part Four
Our fourth and final installment in the July Yoga Series videos with H3 Program Intern, Brigid. Follow along to learn the basics of yoga, strengthening poses and stretches.
You tell me. Now that our Yoga videos are over -- what topic would you be interested to see in our next H3 video series?
You tell me. Now that our Yoga videos are over -- what topic would you be interested to see in our next H3 video series?
Sunday, July 25, 2010
Tip of the Day
Increase your dietary fiber intake. You’ll not only feel fuller, but it helps control your weight.
H3 Recipe: Strawberry Rhubarb Crisp
There is nothing like a summer picnic or family reunion without the seasonal and sweet strawberry rhubarb dessert. If strawberries or rhubarb aren't your favorite - the crisp topping can be used with any other of your favorite fruits, such as peaches, blueberries or blackberries. Serve warm and enjoy!
H3 Strawberry Rhubarb Crisp
Ingredients:
4 cups Rhubarb, cleaned, cut into medium size bits (like celery)
4 cups Strawberries, cleaned, halved
½ cup Sugar
1 cup Water
2 T. Cornstarch
½ cup Oats, rolled, dry
½ cup Flour
¼ cup Brown Sugar
¼ cup Butter, softened
Preparation:
Preheat oven to 350 degrees F. Spray 9 x 13 baking pan with cooking spray (PAM). Cut fruits, mix together and lay in bottom of pan. In a sauce pot mix, sugar, water and cornstarch together. Cook until sugar is dissolved and sauce is semi thick. Should be like a glaze. Pour glaze over strawberries, and rhubarb. In another bowl, mix flour, brown sugar, oats, and softened butter. Mix until topping is semi crumbling. Place the oat crisp topping mixture over the fruit mixture. Bake for 25 minutes. Little bubbles should come up the sides of the crisp.
Serving size: 1/16 ( about 1/2 cup)
Calories: 105
Fat: 3
Saturday, July 24, 2010
Tips for a Healthy Weekend – It’s not too late!
If you are like me, the weekends are a time for relaxation, fun, socializing and winding down from the week’s events. Sometimes, that means taking the word splurge to the extremes. That’s what weekends are for – right?!
But for those trying to make changes in their lifestyle, loosening our grips even just for the weekend, can sabotage our efforts to reach health and fitness goals. Recent studies indicate that we tend to take in more calories on Fridays, Saturdays and Sundays. The exact number varies from an average of 85 calories per weekend day to 115, and while that may not seem like much, it adds up. Besides, you’ve worked so hard all week – so why ruin it now?
You may think, "So I eat a little more on Saturday night, I’ll exercise that off on Sunday." Sunday arrives, yet you find excuses not to exercise. See a few common excuses – and ways to overcome them:
- Church starts at 9 a.m.? Then get up at 7 a.m. and walk a few miles. You get up early to work out on weekdays, why not now?
- Not a morning exerciser and your favorite show starts at 6:00 pm? Tape or TiVo it and hit the gym.
- You have household chores and yard work to do? Good news – the experts deem yard work and household chores real exercise.
- Do you just not feel like working out because, after all, weekends are for relaxing? Just a few minutes of exercise are better than none. Keeping up with your exercise routine will help you reach your fitness goals that much faster, and once you get into the groove of working out, you won’t want to miss it!
You may be thinking that fitness may not be your downfall – more so the dinners out, stopping by the mall food court, and get-togethers with friends. Keep your eye on the prize: a healthier you. Be conscious of what you eat during the weekends, stick to your healthy lifestyle of eating right and exercising just like you do during the week. If you need to reward yourself for the hard work (or the diligence you’ve kept to your diet) through the week, see a movie or get a massage. Don’t reward yourself with a cheesy fries appetizer or order an extra margarita – the study mentioned above shows that the additional weekend calories come from fat and alcohol.
Instead, try a new fitness activity – like yesterday’s SUP - or make a fun fitness date. Just remember that you are entitled to kick back, relax and have fun!
Do you treat your weekends as 'free days' or are you able to stay on track? What are some of your weekend healthy lifestyle tips?
Source: Sparkpeople.com
But for those trying to make changes in their lifestyle, loosening our grips even just for the weekend, can sabotage our efforts to reach health and fitness goals. Recent studies indicate that we tend to take in more calories on Fridays, Saturdays and Sundays. The exact number varies from an average of 85 calories per weekend day to 115, and while that may not seem like much, it adds up. Besides, you’ve worked so hard all week – so why ruin it now?
You may think, "So I eat a little more on Saturday night, I’ll exercise that off on Sunday." Sunday arrives, yet you find excuses not to exercise. See a few common excuses – and ways to overcome them:
- Church starts at 9 a.m.? Then get up at 7 a.m. and walk a few miles. You get up early to work out on weekdays, why not now?
- Not a morning exerciser and your favorite show starts at 6:00 pm? Tape or TiVo it and hit the gym.
- You have household chores and yard work to do? Good news – the experts deem yard work and household chores real exercise.
- Do you just not feel like working out because, after all, weekends are for relaxing? Just a few minutes of exercise are better than none. Keeping up with your exercise routine will help you reach your fitness goals that much faster, and once you get into the groove of working out, you won’t want to miss it!
You may be thinking that fitness may not be your downfall – more so the dinners out, stopping by the mall food court, and get-togethers with friends. Keep your eye on the prize: a healthier you. Be conscious of what you eat during the weekends, stick to your healthy lifestyle of eating right and exercising just like you do during the week. If you need to reward yourself for the hard work (or the diligence you’ve kept to your diet) through the week, see a movie or get a massage. Don’t reward yourself with a cheesy fries appetizer or order an extra margarita – the study mentioned above shows that the additional weekend calories come from fat and alcohol.
Instead, try a new fitness activity – like yesterday’s SUP - or make a fun fitness date. Just remember that you are entitled to kick back, relax and have fun!
Do you treat your weekends as 'free days' or are you able to stay on track? What are some of your weekend healthy lifestyle tips?
Source: Sparkpeople.com
Friday, July 23, 2010
Tip of the Day
Choose a new activity that not only exercises your entire body, but your mind as well!
Friday Fitness: What’s SUP?
H3 is excited to announce the newest addition to our adventure fitness activities, SUP! SUP is an acronym for “Stand Up Paddle”. SUP Boarding is a surface water sport, meaning it is a sport that is performed atop a body of water. Stand Up “paddling” differs from “surfing” mainly because you do not need a wave to propel yourself. Instead, you propel yourself by using a paddle.
Just like standing on the BOSU, standing on the board requires basic balancing abilities. This balancing act actively works to strengthen and tone muscles in the legs and buttocks. The paddling exertion facilitates strength gains in the muscles of the back, shoulders, arms, and core.
As the stand up paddling trend arrives on the heels of the kayak craze, research suggests that due to the hazards of prolonged sitting SUP may offer potentially greater health benefits. It is a TOTAL body workout. Here at H3 we deem SUP as “Strength Unites Pleasure”. It is a new, challenging, FUN form of cross training. It is low impact and people of any age can get started. So what are you waiting for? Next time someone asks you “WasSUP”, you can reply “I am what’s up” or “I SUP”!
FYI: Check out the SUP basics below.
References:
http://www.wernerpaddles.com/What-Is-SUP/
Stand-up Paddle Surfing: All the Rage - WSJ.com
Thursday, July 22, 2010
Tip of the Day
Have you ever eaten fast and wondered why you were still hungry? Try eating slower next time. After all, it takes 20 minutes for your brain to realize its full!
Ask the Expert: Post-workout Fuel
Q: What should I be eating (if anything) after my workouts?
A: Adam Martin, Fitness Director: There are three important things that must be properly replenished after a moderate to intense bout of exercise. The first, water, is essential to muscle contraction and overall performance. Make sure to consume 8 ounces of water before exercise, at least 8 ounces for every hour during exercise and another 8 ounces after exercise. Ideally, you should weigh a similar amount post-exercise as you did prior to the start.
Secondly, carbohydrates are our bodies energy source. They provide the needed fuel for subsequent bouts of exercise and physical activity.
Finally, protein is used to rebuild and replenish damaged muscles fibers in the recovery phase post exercise. So, what is the best source of water, protein and carbohydrates? Fat Free Chocolate Milk! If you don’t believe me check out this article that reviews evidence recently presented at the American College of Sports Medicine Conference. In fact, fat free chocolate milk out performed numerous commercial sports drinks and post-exercise drinks that you would find at your local GNC. However, if weight loss is your goal you must pay particular attention to calories. Eight ounces of fat free milk chocolate milk could be up to 150 calories.
A: Adam Martin, Fitness Director: There are three important things that must be properly replenished after a moderate to intense bout of exercise. The first, water, is essential to muscle contraction and overall performance. Make sure to consume 8 ounces of water before exercise, at least 8 ounces for every hour during exercise and another 8 ounces after exercise. Ideally, you should weigh a similar amount post-exercise as you did prior to the start. Secondly, carbohydrates are our bodies energy source. They provide the needed fuel for subsequent bouts of exercise and physical activity.
Finally, protein is used to rebuild and replenish damaged muscles fibers in the recovery phase post exercise. So, what is the best source of water, protein and carbohydrates? Fat Free Chocolate Milk! If you don’t believe me check out this article that reviews evidence recently presented at the American College of Sports Medicine Conference. In fact, fat free chocolate milk out performed numerous commercial sports drinks and post-exercise drinks that you would find at your local GNC. However, if weight loss is your goal you must pay particular attention to calories. Eight ounces of fat free milk chocolate milk could be up to 150 calories.
Wednesday, July 21, 2010
Fresh Foods for Summer
Do you love eating fresh fruits and vegetables in the summer months? (You answered yes, of course!) Why not eat them from your own backyard garden?
The thought of growing your own fruits and vegetables may sound a bit intimidating to the not – so – green thumb, but it’s actually much simpler than it sounds. A few feet of land, water and time (maybe a bit of patience) and you are good to go!
Why? The benefits are numerous:
1. Improve your family’s health. Eating more fresh fruits and vegetables is one of the most important things you and your family can do to stay healthy. When you have them growing right in your backyard, it makes it even harder to resist AND their nutritional value is much higher when eating them straight from the source.
2. Save money on groceries. A packet of seeds cost less than a dollar. You can fill your pantry with fresh produce throughout the year – straight from the garden.
3. Get outdoor exercise. Researchers estimate that gardening burns an average of 300 calories per hour, while heavy yard work can burn more than 600 calories per hour! Spending time in a garden is also believed by many to have physical and emotional healing effects. According to the American Horticultural Therapy Association, gardening can benefit people who are recovering from physical illness by retraining their muscles and improving coordination, balance, and strength. In addition, simply spending time in nature reduces stress, lowers blood pressure, and relieves muscle tension.
4. Enjoy better tasting food. Fresh food is the best food! Compare the taste of a homegrown tomato to a store bought tomato and I have no doubt which will win. If fresh fruits and vegetables taste better, you are more likely to eat more of them.
5. Build a sense of pride. Caring for your plants and waiting as they blossom and "fruit" before your eyes is an amazing sense of accomplishment!
6. Reduce your environmental impact. Backyard gardening helps the planet in many ways. If you grow your food organically, without pesticides and herbicides, you’ll spare the earth the burden of unnecessary air and water pollution, for example. You’ll also reduce the use of fossil fuels and the resulting pollution that comes from the transport of fresh produce from all over the world (in planes and refrigerated trucks) to your supermarket.
Are you ready to get started? If so, read this Beginner’s Guide to Fruit and Vegetable Gardening.
If not, the second best thing is your local Farmer’s Market. Late summer and early fall are perfect seasons for visiting and they are most definitely worth the trip. As mentioned above, fresh and locally grown fruits and vegetables are the best tasting and most nutritious, but shopping at the farmer’s market also helps benefit the farmer and strengthens your community.
*Adapted from www.sparkpeople.com.
The thought of growing your own fruits and vegetables may sound a bit intimidating to the not – so – green thumb, but it’s actually much simpler than it sounds. A few feet of land, water and time (maybe a bit of patience) and you are good to go!
Why? The benefits are numerous:
1. Improve your family’s health. Eating more fresh fruits and vegetables is one of the most important things you and your family can do to stay healthy. When you have them growing right in your backyard, it makes it even harder to resist AND their nutritional value is much higher when eating them straight from the source.
2. Save money on groceries. A packet of seeds cost less than a dollar. You can fill your pantry with fresh produce throughout the year – straight from the garden.
3. Get outdoor exercise. Researchers estimate that gardening burns an average of 300 calories per hour, while heavy yard work can burn more than 600 calories per hour! Spending time in a garden is also believed by many to have physical and emotional healing effects. According to the American Horticultural Therapy Association, gardening can benefit people who are recovering from physical illness by retraining their muscles and improving coordination, balance, and strength. In addition, simply spending time in nature reduces stress, lowers blood pressure, and relieves muscle tension.
4. Enjoy better tasting food. Fresh food is the best food! Compare the taste of a homegrown tomato to a store bought tomato and I have no doubt which will win. If fresh fruits and vegetables taste better, you are more likely to eat more of them.
5. Build a sense of pride. Caring for your plants and waiting as they blossom and "fruit" before your eyes is an amazing sense of accomplishment!
6. Reduce your environmental impact. Backyard gardening helps the planet in many ways. If you grow your food organically, without pesticides and herbicides, you’ll spare the earth the burden of unnecessary air and water pollution, for example. You’ll also reduce the use of fossil fuels and the resulting pollution that comes from the transport of fresh produce from all over the world (in planes and refrigerated trucks) to your supermarket.
Are you ready to get started? If so, read this Beginner’s Guide to Fruit and Vegetable Gardening.
If not, the second best thing is your local Farmer’s Market. Late summer and early fall are perfect seasons for visiting and they are most definitely worth the trip. As mentioned above, fresh and locally grown fruits and vegetables are the best tasting and most nutritious, but shopping at the farmer’s market also helps benefit the farmer and strengthens your community.
*Adapted from www.sparkpeople.com.
Tuesday, July 20, 2010
Overcoming the Dreaded Plateau
Plateaus can be one of the most mentally challenging realities of your health journey. When you put energy into something, it is natural to expect a return or reward for the work put in. When that reward doesn’t come, it’s easy to let that disappointment take over and suddenly the regimen you were so focused on gets less attention, or even thrown out the window. Your weight loss / health journey is a winding road… through mountains, valleys, snow, and ice…. It is constantly changing and offering new opportunities to embrace and overcome. The next time you find yourself at a plateau and tempted to throw in the towel, maybe one of these 5 tips will help you stay the course.
1. Review your values. Ask yourself why is it important to me that I reach this goal? What will be different after reaching it? What strengths do I have to help me achieve it? What challenges do I anticipate?
Our values change over time, and therefore also the source of our motivation. Redefining what you value might help you reconnect with more drive.
2. Reassess your plan. Look for areas where you have not stuck to your plan. Look for other areas that you now perform easily and decide if there is anything more you can do (examples: increase speed while walking, limit dining out to 1 night per week, schedule lunch breaks to manage stress). Re-commit yourself to adhering to your plan.
3. Establish a new short term goal. Develop a goal, action plan, and timeline for one behavior that will help you with your goal. Perhaps you should also devise an incentive or reward for obtaining the goal. Consider behaviors like training for a 5K, or eating fruits and veggies at least 5 times a day.
4. Sign up for a Personal trainer. Have a trainer hold you accountable for weekly weigh-ins and adhering to your cardio plan. Sign up for 1-3 sessions per week for a limited time. Don’t feel obligated to use the trainer long-term – sometimes a few sessions can get you past the rut and moving on toward bigger and better things.
5. Take time to recharge. Sometimes breaks are necessary. Rest your body after a hard boot camp week or plan a relaxing day on the weekend. Curl up and read a book or schedule a massage. Pampering yourself one day may help you focus on your goals more the next.
1. Review your values. Ask yourself why is it important to me that I reach this goal? What will be different after reaching it? What strengths do I have to help me achieve it? What challenges do I anticipate?
Our values change over time, and therefore also the source of our motivation. Redefining what you value might help you reconnect with more drive.
2. Reassess your plan. Look for areas where you have not stuck to your plan. Look for other areas that you now perform easily and decide if there is anything more you can do (examples: increase speed while walking, limit dining out to 1 night per week, schedule lunch breaks to manage stress). Re-commit yourself to adhering to your plan.
3. Establish a new short term goal. Develop a goal, action plan, and timeline for one behavior that will help you with your goal. Perhaps you should also devise an incentive or reward for obtaining the goal. Consider behaviors like training for a 5K, or eating fruits and veggies at least 5 times a day.
4. Sign up for a Personal trainer. Have a trainer hold you accountable for weekly weigh-ins and adhering to your cardio plan. Sign up for 1-3 sessions per week for a limited time. Don’t feel obligated to use the trainer long-term – sometimes a few sessions can get you past the rut and moving on toward bigger and better things.
5. Take time to recharge. Sometimes breaks are necessary. Rest your body after a hard boot camp week or plan a relaxing day on the weekend. Curl up and read a book or schedule a massage. Pampering yourself one day may help you focus on your goals more the next.
Tip of the Day
Science has demonstrated that gratitude increases optimism, improves health, reduces stress, and raises happiness. So count your blessings and feel better today.
Monday, July 19, 2010
Tip of the Day
Get up and move! Take the stairs at your office instead of the elevator and try to take a break every hour to talk a walk around the office floor.
H3 Yoga Series: Part Three
Every Monday in July, we will be posting a video from our H3 Yoga Series. Follow along with H3 intern, Brigid, to learn the basics of yoga, strengthening poses and stretches.
Sunday, July 18, 2010
Tip of the Day
Be a kid again! Get a jump rope and perform one-minute jump roping stints between your strength training exercises for a heart-pumping, fat blasting interval workout!
H3 Recipe: Mini Pizza
Add these mini pizza's to your meal rotation this week - a fun, yet, nutritious meal!
H3 Mini Pizza
Ingredients:
2 each Arnold Select Sandwich Thins, whole wheat
¼ cup Marinara sauce (H3 recipe available)
¼ cup Onions, chopped
1 cup Baby bella mushrooms, cleaned, sliced
¼ cup Pineapple, diced small
1 cup Spinach
¼ cup Mozzarella cheese, part skim
12 each Pepperoni slices, chopped small
1 can Cooking spray
Preparation:
- Preheat oven to 350 degrees F.
- Lay sandwich thins on pre greased cooking sheet- crust side should be on the bottom.
- Then add 1 tablespoon of marinara to each sandwich thin.
- Place remaining ingredients on top of each sandwich thin- starting with the spinach, onions, mushrooms, pineapple, cheese, and pepperoni.
- Bake in oven for about 15-20 minutes
Chef’s Note: You may be wondering why we are suggesting to use pepperoni? Why wouldn’t we use turkey pepperoni? By cutting the pepperoni really small like bacon bits, we are able to use less and still cover the entire pizza. We are able to have the same flavor that we love on our pizzas but in a healthy way. This technique helps remind you that you can eat everything you love - just practice moderation!
Serving size: 1 each (2 for dinner portion)
Calories: 150
Fat: 3
Saturday, July 17, 2010
Living for Optimal Health: Let Summer 2010 Be your Best Yet!
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, Sarah.
Often we here the buzz word, “WELLNESS,” and as health professionals refer you to improve your wellness you may wonder what does this mean to me? The term Wellness is often referred to as a multidimensional balanced approach to living with the goal of reaching optimal quality of life.
You may think to yourself 'my optimal quality of life is retirement, digging my toes in the sand, and cruising the Caribbean islands with a frozen top shelf margarita in hand'. While, everyone’s personal dreams and goals can identify their own optimal quality of life…the health care professional is talking about this in slightly different terms.
Reaching optimal quality of life can be quite dynamic and perplexing. To help you simplify the steps you can take to improve your overall health and wellbeing first think about what emotions are triggering you to live your best life yet? Identifying why you are motivated can help you set goals that you want to stick with. Next, understand wellness means all-encompassing of your overall health. Are you supported emotionally, physically, environmentally, intellectually, spiritually, and socially? If you identify your needs in each area and make a conscious effort to find balance between all of these you are on the right track.
Lastly, keep in mind you may need professional support to ensure you are adhering to health and wellness goals. Wellness coaches are hired to empower clients to take ownership and optimize health and well-being by encouraging self growth: creating new behavioral goals, constructing a path, and aiding them to reach their full potential. What better time than now? Take charge and invest in becoming your best self. If you don’t know where you want to go you are going to have a difficult time getting there. Just like we do in business, devise a vision, plan, goals, and get it done!
And, as we always say at H3, please contact us anytime! We are here to help!
Often we here the buzz word, “WELLNESS,” and as health professionals refer you to improve your wellness you may wonder what does this mean to me? The term Wellness is often referred to as a multidimensional balanced approach to living with the goal of reaching optimal quality of life.
You may think to yourself 'my optimal quality of life is retirement, digging my toes in the sand, and cruising the Caribbean islands with a frozen top shelf margarita in hand'. While, everyone’s personal dreams and goals can identify their own optimal quality of life…the health care professional is talking about this in slightly different terms.
Reaching optimal quality of life can be quite dynamic and perplexing. To help you simplify the steps you can take to improve your overall health and wellbeing first think about what emotions are triggering you to live your best life yet? Identifying why you are motivated can help you set goals that you want to stick with. Next, understand wellness means all-encompassing of your overall health. Are you supported emotionally, physically, environmentally, intellectually, spiritually, and socially? If you identify your needs in each area and make a conscious effort to find balance between all of these you are on the right track.
Lastly, keep in mind you may need professional support to ensure you are adhering to health and wellness goals. Wellness coaches are hired to empower clients to take ownership and optimize health and well-being by encouraging self growth: creating new behavioral goals, constructing a path, and aiding them to reach their full potential. What better time than now? Take charge and invest in becoming your best self. If you don’t know where you want to go you are going to have a difficult time getting there. Just like we do in business, devise a vision, plan, goals, and get it done!
And, as we always say at H3, please contact us anytime! We are here to help!
Tip of the Day
Recent studies point positively to Vitamin E for maintaining eye health and possible playing a role in preventing Alzheimer’s. Get your daily dose of E by eating avocado, almonds, wheat germ, most nuts, and vegetable oils, like sunflower, safflower, olive oil, and canola.
Friday, July 16, 2010
Tip of the Day
Stock your car with bottled water and healthy nonperishable snacks like granola bars. These go-to snacks provide options to make stopping for fast food a thing of the past!!
Friday Fitness: Tabata Crunches/Sit-ups
4 rounds of:
20 sec of crunches or Sit-Ups, followed by 10 seconds of rest
GOOD LUCK!
Thursday, July 15, 2010
Tip of the Day
Build social support by joining a club or volunteering. Social ties and strong connections can help offer emotional support and alleviate burdens that may become barriers to you achieving your health and fitness goals.
Ask the Expert: Body Image
Q: I avoid the gym because I’m afraid people will think I’m too fat to be there. What can I do to feel more comfortable at the gym?
A: Beth Leermakers, Wellness Counselor:
People often assume that others are judging them. However, chances are good that the folks who are working out aren’t paying any attention to you. Many people are so busy worrying about what others are thinking about them that they don’t even notice the person on the treadmill next to them. Another possibility is that those gym regulars are impressed that you are working out.
Keep in mind that they were new to the gym once, too, and perhaps they too have lost weight. When you allow your concerns about what other people may be thinking to keep you away from the gym, you are giving away your power to those unknown individuals. Do you really want to allow strangers to control your behavior?
Instead of saying “I can’t go to the gym,” ask yourself “How can I go to the gym?” Here are a few strategies that may help you feel more comfortable:
- Wear workout clothes that you feel good in
- Go when the gym isn’t as crowded
- Go with a friend
- Ask for an orientation and/or instruction on how to use the equipment
- Work out with a personal trainer
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.
A: Beth Leermakers, Wellness Counselor: People often assume that others are judging them. However, chances are good that the folks who are working out aren’t paying any attention to you. Many people are so busy worrying about what others are thinking about them that they don’t even notice the person on the treadmill next to them. Another possibility is that those gym regulars are impressed that you are working out.
Keep in mind that they were new to the gym once, too, and perhaps they too have lost weight. When you allow your concerns about what other people may be thinking to keep you away from the gym, you are giving away your power to those unknown individuals. Do you really want to allow strangers to control your behavior?
Instead of saying “I can’t go to the gym,” ask yourself “How can I go to the gym?” Here are a few strategies that may help you feel more comfortable:
- Wear workout clothes that you feel good in
- Go when the gym isn’t as crowded
- Go with a friend
- Ask for an orientation and/or instruction on how to use the equipment
- Work out with a personal trainer
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.
Wednesday, July 14, 2010
Tip of the Day
Put down the Cheeseburger and Fries! Research shows people who often eat high-fat foods not only gain weight but also experience more sleep disruption.
Sizzle Through Summer Exercise
Summer is a time to get out and boost our activity level, but as temperatures rise, exercising outdoors can become a challenge. Get the most out of your summer workouts by following these guidelines.
The best part about summer is getting to enjoy the extra daylight and warm weather. It's the perfect time of year to take advantage of and try new outdoor activities such as tennis, biking, kayaking and paddle boarding. But as the temperatures rise, it's important to practice heat safety precautions.
Exercising in warm weather puts added stress on our heart and lungs, and as outside temperatures increase, our body temperature follows suit. This adds a whole new element to which our bodies are not regularly accustomed. To adjust to the heat, more blood must circulate through the skin, which in effect leaves less blood for our working muscles. As a result, our heart rate increases much more rapidly than usual.
To sizzle through summer exercise we not only have to make it fun, but it is important to recognize the signs of heat exhaustion. Watch out for any weakness, muscle cramps, headaches, dizziness, nausea or a rapid heartbeat. If you happen to experience any of these symptoms, immediately get out of the sun, seek water, and above all stop exercising!
Here are seven ways to never overheat and still enjoy the summer sunshine:
1. Clothing check—Before you head out for a morning walk or some afternoon calisthenics, make sure to cover yourself in a loose polyester blended shirt. Cotton soaks up the sweat, but Dri-FIT shirts tend to focus on keeping you dry. Nike Dri-FIT and COOLMAX® are popular brands.
2. Slap on the sunscreen—No matter what, it’s important to lather up. SPF 30 or higher is recommended. Besides, if we end up getting sun-burned, we’re probably not going to want to exercise the next day.
3. Hydrate!!!—Make sure that a few hours before exercise you drink 2–3 cups of water. Our bodies can lose as much as one quart of water during an hour of vigorous exercise, regardless of the heat. As a general recommendation for summer fitness, drink every 10 to 15 minutes.
4. Seek shade—If you do happen to be exercising mid-day, find a local park or area where it’s shaded. This will keep you out of the sun and you’ll certainly experience a more enjoyable workout.
5. Check your heart rate—Wear a heart rate monitor or manually check in with your pulse frequently.
6. Head out at the right time—Try to wake up early and knock out the day’s workout. You’ll not only be good for the entire day, but temperatures are generally much cooler.
7. Switch to the water—Dive into water classes or take up lap swimming for the summer. This is an excellent alternative to land exercise and a surefire way to beat the heat.
The best part about summer is getting to enjoy the extra daylight and warm weather. It's the perfect time of year to take advantage of and try new outdoor activities such as tennis, biking, kayaking and paddle boarding. But as the temperatures rise, it's important to practice heat safety precautions.
Exercising in warm weather puts added stress on our heart and lungs, and as outside temperatures increase, our body temperature follows suit. This adds a whole new element to which our bodies are not regularly accustomed. To adjust to the heat, more blood must circulate through the skin, which in effect leaves less blood for our working muscles. As a result, our heart rate increases much more rapidly than usual.
To sizzle through summer exercise we not only have to make it fun, but it is important to recognize the signs of heat exhaustion. Watch out for any weakness, muscle cramps, headaches, dizziness, nausea or a rapid heartbeat. If you happen to experience any of these symptoms, immediately get out of the sun, seek water, and above all stop exercising!
Here are seven ways to never overheat and still enjoy the summer sunshine:
1. Clothing check—Before you head out for a morning walk or some afternoon calisthenics, make sure to cover yourself in a loose polyester blended shirt. Cotton soaks up the sweat, but Dri-FIT shirts tend to focus on keeping you dry. Nike Dri-FIT and COOLMAX® are popular brands.
2. Slap on the sunscreen—No matter what, it’s important to lather up. SPF 30 or higher is recommended. Besides, if we end up getting sun-burned, we’re probably not going to want to exercise the next day.
3. Hydrate!!!—Make sure that a few hours before exercise you drink 2–3 cups of water. Our bodies can lose as much as one quart of water during an hour of vigorous exercise, regardless of the heat. As a general recommendation for summer fitness, drink every 10 to 15 minutes.
4. Seek shade—If you do happen to be exercising mid-day, find a local park or area where it’s shaded. This will keep you out of the sun and you’ll certainly experience a more enjoyable workout.
5. Check your heart rate—Wear a heart rate monitor or manually check in with your pulse frequently.
6. Head out at the right time—Try to wake up early and knock out the day’s workout. You’ll not only be good for the entire day, but temperatures are generally much cooler.
7. Switch to the water—Dive into water classes or take up lap swimming for the summer. This is an excellent alternative to land exercise and a surefire way to beat the heat.
Tuesday, July 13, 2010
Tip of the Day
Eat breakfast every morning. Research shows people who eat a morning meal consume more vitamins and minerals, and less fat and cholesterol throughout the day.
Dietary Guidelines 2010: What's New?
The Dietary Guidelines for Americans provide science based advice to promote health and reduce the risk of chronic disease through optimal diet and regular physical activity. The guidelines are reviewed, and if need be, updated every 5 years by a committee of experts referred to as the 2010 Dietary Guidelines Advisory Committee (DGAC). The report is due out later this year, but prior to their official release; the proposed guidelines are made available for public comment. They can be reviewed in their entirety at www.dietaryguidelines.gov.
While there does not appear to be any drastic changes from the 2005 guidelines, the evidence continues to mount that dietary factors have a tremendous impact on our health. The leading causes of death for the past two decades have been tobacco use and poor diet and physical inactivity. The numbers of deaths related to poor diet and inactivity is increasing and may soon overtake tobacco as the leading cause of death. The report confirms that poor dietary intake is linked to numerous disease and conditions including cardiovascular disease, and type 2 diabetes. The DGAC called obesity the “single greatest threat to public health in this century”.
To fight what the DGAC calls a “highly obesogenic” environment, they make several recommendations including: shift to more plant based diet that emphasizes fruit, vegetables, legumes whole grains, nuts and seeds. When consuming animal products, choose more seafood, low and fat free dairy products and eat only moderate amounts of lean meats, poultry, and eggs. Special emphasis should be placed on reducing the consumption of added sugars and solid fats (butter, marbled meats) which now make up 35% of the calories in the American diet. They also recommend that we get at least 2 ½ hours of moderate exercise per week such as brisk walking or 1 ¼ hours of vigorous exercise such as jogging per week.
While these guidelines are nothing new to H3 alums, the report is very comprehensive, and provides practical suggestions for implementing the guidelines. So why wait until they are officially released, check them out today.
While there does not appear to be any drastic changes from the 2005 guidelines, the evidence continues to mount that dietary factors have a tremendous impact on our health. The leading causes of death for the past two decades have been tobacco use and poor diet and physical inactivity. The numbers of deaths related to poor diet and inactivity is increasing and may soon overtake tobacco as the leading cause of death. The report confirms that poor dietary intake is linked to numerous disease and conditions including cardiovascular disease, and type 2 diabetes. The DGAC called obesity the “single greatest threat to public health in this century”.
To fight what the DGAC calls a “highly obesogenic” environment, they make several recommendations including: shift to more plant based diet that emphasizes fruit, vegetables, legumes whole grains, nuts and seeds. When consuming animal products, choose more seafood, low and fat free dairy products and eat only moderate amounts of lean meats, poultry, and eggs. Special emphasis should be placed on reducing the consumption of added sugars and solid fats (butter, marbled meats) which now make up 35% of the calories in the American diet. They also recommend that we get at least 2 ½ hours of moderate exercise per week such as brisk walking or 1 ¼ hours of vigorous exercise such as jogging per week.
While these guidelines are nothing new to H3 alums, the report is very comprehensive, and provides practical suggestions for implementing the guidelines. So why wait until they are officially released, check them out today.
Monday, July 12, 2010
Tip of the Day
Do you train on the elliptical trainer? Increase your caloric burn by adding intervals using resistance, pumping your arms, and by taking advantage of forward and backward directions for variety.
H3 Yoga Series: Part Two
Every Monday in July, we will be posting a video from our H3 Yoga Series. Follow along with H3 intern, Brigid, to learn the basics of yoga, strengthening poses and stretches.
Sunday, July 11, 2010
Tip of the Day
Get your muscles pumping before your morning shower! Try doing two sets of ten each of the following exercises: Push-ups, Crunches, Squats, Lunges, and Mountain Climbers. These bare-essential moves will help you reach your fitness goals!
H3 Recipe: Fresh Tomato Salsa
If you’ve ever visited H3, you know Metabo Meals are an essential component to our healthy meal plan. Metabo Meals are 100-calorie snacks designed to prevent overeating, stabilize blood glucose levels and increase metabolism. Metabo Meals here typically consist of fresh cut fruits and vegetables, yogurt, low-sodium V8, rice cakes and more. Today, I will share a new dip recipe sure to spice up your Metabo Meals and take advantage of the fresh summer tomatoes!
H3 Fresh Tomato Salsa
Ingredients:
2 Roma tomatoes, diced
¼ cup Red or white onion, diced
2 Tbsp Jalapeño, diced
¼ cup Cilantro, chopped
¼ cup Fresh lime juice
¼ tsp. Sea salt
Preparation:
- Combine all ingredients in a bowl.
- Allow to sit for one hour, and then serve.
Chef’s Tip: Try serving this salsa with homemade tortilla chips. They’re not only a great healthy alternative to store-bought chips, but they’re easy to make too. To make your own tortilla chips, lightly spray a pan with oil. Cut corn or whole wheat tortillas into eight slices. Place the chip slices on the pan—lightly spray the top. Bake for approximately 10 minutes at 375-400 degrees.
Number of servings: 4
Serving size: 1/3 cup
Calories: 15
Fat: 0 grams
Saturday, July 10, 2010
Meal Planning 101
Does the thought of meal planning stress you out? With all the suggestions on what to count – calories, carbs, fats, etc., it can seem overbearing for many of us. We are bombarded with nutritional jargon that does little more than add confusion to an honest attempt to make healthy change in our diets – 0 trans fats, made with whole grains, reduced fat vs. low-fat. The list goes on and on.
If you are working on making positive change in the foods you eat, and weight loss is your goal, try these 3 simple steps to creating a manageable nutrition plan:
1) Select quality food choices. Ditch the fast food, fried foods, refined carbohydrates, and high-fat add-ons like butter and creamy dressings. Go for whole grains, lots of fruits and vegetables, lean protein, and low fat (or non fat) dairy products.
2) Control the quantity on your plate. Review the number of servings within each food group that is recommended for your daily caloric intake. Practice measuring out your portions so that you become familiar with what appropriate servings look like. Stick to your daily allowance within each category. It is easier to count the number of servings of grains you’ve had (1 cup oatmeal = 2 servings) rather than remembering the calorie content of all the food you eat.
3) Count your calories. Take some time to look up the calorie content of the foods you frequent. Make a “quick view” list of these items so you are more efficient the next time you need to find the information. The nice thing about following these steps? By the time you get to this 3rd step, if you’ve been successful at Steps 1 and 2, you’ll notice that your caloric intake is already right where you want it to be! Making quality food choices and controlling the quantity brings you well on your way to a successful nutrition plan.
If planning out 21 meals for a week still seems overwhelming, start small! Determine the meal time that is most challenging for you (dinner for example) and try to plan them out for 3 days. Once you’ve got your plan, stick to it. Give yourself that courtesy after putting in the time and effort.
Best of luck! And remember, we’re here to help!
If you are working on making positive change in the foods you eat, and weight loss is your goal, try these 3 simple steps to creating a manageable nutrition plan:
1) Select quality food choices. Ditch the fast food, fried foods, refined carbohydrates, and high-fat add-ons like butter and creamy dressings. Go for whole grains, lots of fruits and vegetables, lean protein, and low fat (or non fat) dairy products.
2) Control the quantity on your plate. Review the number of servings within each food group that is recommended for your daily caloric intake. Practice measuring out your portions so that you become familiar with what appropriate servings look like. Stick to your daily allowance within each category. It is easier to count the number of servings of grains you’ve had (1 cup oatmeal = 2 servings) rather than remembering the calorie content of all the food you eat.
3) Count your calories. Take some time to look up the calorie content of the foods you frequent. Make a “quick view” list of these items so you are more efficient the next time you need to find the information. The nice thing about following these steps? By the time you get to this 3rd step, if you’ve been successful at Steps 1 and 2, you’ll notice that your caloric intake is already right where you want it to be! Making quality food choices and controlling the quantity brings you well on your way to a successful nutrition plan.
If planning out 21 meals for a week still seems overwhelming, start small! Determine the meal time that is most challenging for you (dinner for example) and try to plan them out for 3 days. Once you’ve got your plan, stick to it. Give yourself that courtesy after putting in the time and effort.
Best of luck! And remember, we’re here to help!
Tip of the Day
In a "gotta have chocolate" mood? Hit the sidewalk for 15 minutes. The walk will cut calories and — a study of chocolate lovers showed — curb your cravings as well.
Friday, July 9, 2010
Tip of the Day
Got the blues? A single bout of exercise can provide immediate benefits in improving your mood and relieving depression.
Friday Fitness: Roll it Out - Quick!
Last Sunday, twenty of our guests and staff participated in the 25th annual Firecracker 5K and it was without a doubt a big success. Everyone had a blast and achieved more than they ever expected. Hilton Head Health is definitly pumped up for the next race in August.
Anyways, this week’s Friday Fitness gives us a good chance to check in with our body and work flexibility back into the equation. Today, we’ve got three quick moves to stretch the tight IT Band, Quadriceps, and the calves using the unique foam roller.
The foam roller not only stretches tight muscles and tendons, but it also breaks down soft tissue adhesions (aka a knot!) and muscle tissue. By using your own body weight and a foam roller, you can perform a self-massage or myofascial release, break up trigger points, and smooth tight muscles while increasing blood flow and circulation.
The use of a foam roller has been shown to relieve various muscle and joint pains such as IT band syndrome and shin splints as well as improving flexibility and range of motion.
Foam rollers are inexpensive and with a bit of experimentation you can target just about any muscle group!
Thursday, July 8, 2010
Tip of the Day
Trouble sleeping? Turn off appliances. Artificial light (from lamps, TVs, maybe even a glowing clock) can keep you up. But if it's still not dark enough, try a sleep mask.
Ask the Expert: Kitchen Skills
Q: I love avocado! It’s a great salad and sandwich topper – but I have the hardest time getting it cut without losing half of it in the process, not to mention trying to get that seed out! What’s the best way to cut an avocado?
A: Sous Chef, Brandon Franklin:
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.
A: Sous Chef, Brandon Franklin:
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.
Wednesday, July 7, 2010
Tip of the Day
Keep a food diary. Recording meals and snacks ups your chances of weight-loss success. In fact, among a group of almost 1,700 dieters, diarists doubled their weight loss compared with non-writing folks.
Get H3 Inspired: September Kanigowski
Today marks one day since I began my journey at H3. As you know, I was given some pretty bad news about my lungs. The COPD had gone from bad to worse and the doctor felt that I would need oxygen in order to function. The news of this did not go over well with me at all. The doctor told me that if I could lose weight, it would help the breathing and that I could almost regain 25% of my breathing capacity.
My first instinct was to have bariatric surgery. I went through orientation and evaluation, and I was turned down. My previous history and surgeries made this a dangerous option for me. Having been denied the surgery, I knew that I had to do something – but the question was what?
As you know, my two very good friends heard of my situation and quickly, without hesitation, came to my rescue. They showed up with the questionnaire and information about H3, and they told me that they were going to pay for me to go. My first reaction was of sheer elation and disbelief. I could not believe that someone would do something like this for me and I suddenly wondered what I did to deserve it. After that, I became filled with guilt for letting myself get to this point. I felt guilty that my friends had to spend their money to help me fix a lifetime of problems. I also felt relieved that I had somewhere to go and some hope for my future.
I was concerned that I would be the only “fat” person there. I thought that I would be alongside a lot of wealthy women who had a few pounds to lose and no one would be able to relate to me. When I walked up the ramp to the door, I saw a pool full of people who were a lot like me and a big sigh of relief came over me and I suddenly knew that I was in the right place at the right time.
Everyone there made me feel like I was worth it. Like they wanted to help me with the journey and that they had faith in me. Isn’t that amazing! It was also the first time that I was not presented with all the things I could not do but instead – all the things I could do. I could make choices- unwise, better, best. I could eat what I wanted to, but there is a price to pay for doing so.
As you know, breathing was especially difficult for me during exercise. Walking and riding a bike were almost impossible. I could do many of the other exercises and much to my surprise I took 3-4 exercise type classes a day. I could not work out at full capacity but I did it to the best of my ability. Thanks to your encouragement, I finally decided to use the oxygen during a treading class, and I surprised myself by working on the nu step machine for 55 minutes. Everywhere I turned there was support. People at H3 knew my name; they made it personal and I loved it.
The hard part came when I had to leave the environment of having someone cook for me and having someone tell me what type of exercises to do. I had to go back to the real world where my kids liked that I cooked big trays of lasagna and manicotti. My kids liked that I made them meatballs loaded with fat. The same roadblocks that were there in the past were still there. The difference is I became a bull dozer to the roadblocks. I made it clear to those roadblocks, who were sometimes family or friends, that there was no room for roadblocks any longer.
My husband was with me throughout this process. I am proud to tell you that the day after we got home from H3, we joined a gym. We have worked out six days/week since we came home. Most of the time we workout in the gym but occasionally we work out at the gym and then come home and do an hour of water aerobics. Sometimes we do water aerobics instead, but we always do something. We keep track of our daily food and exercise through our app on our iPhone, Lose It. We even hired a trainer who works out with us once a week. He helps us learn how to do things the right way.
As of today, I have lost 39 lbs. (in 30 days) and my husband has lost 21 lbs. Today I went to my pulmonary doctor who had not seen me and he immediately noticed my weight loss. He was thrilled and even more thrilled when I told him about H3.
I make it clear to everyone, I am not on a diet, and I am changing my life for the better. I am making better/best choices everyday for my family and for me. I still enjoy a treat or two but I feel better and my doctor says he is seeing improvement.
Thank you and thank all the staff at H3 for their help during my journey there. I hope to come back one day.
Sincerely,
September Kanigowski
Tuesday, July 6, 2010
Tip of the Day
Practice yoga to create balance in your life. Try incorporating a yoga practice on your weekly schedule. Research shows the benefits with regular yoga practice include increased flexibility, strength, and improved posture and alignment.
Make Time for Your Healthy Lifestyle: Schedule Your Priorities
“Lack of time” is one of the most common reasons people give for skipping their exercise and making unwise food choices. At the end of a long day filled with work, family, and other responsibilities, finding the energy to exercise can be challenging, if not impossible. Tasks that seem Urgent—meeting work deadlines, doing household chores, paying bills, dealing with crises—often crowd out important matters such as physical activity and healthy meals.
To make time for your healthy lifestyle, you first have to identify what behaviors and activities are most important to you. Think about important behaviors in these areas:
- Physical Activity
- Eating
- Stress Management/Relaxation
- Sleep/Rest
- Social/Relationships
After you’ve identified the important behaviors/activities, schedule these first, before you fill in your time with other tasks. You will probably need to block out time for physical activity, healthy meals, and relaxation.
For example, you may choose to block out time for exercise from 7 to 8 AM. You may designate a lunch hour and then choose not to schedule meetings during that time. After you’ve scheduled your priorities, then you can fill in your other responsibilities around them. By doing this, you will be more likely to have time and energy for the activities that truly matter to you.
To make time for your healthy lifestyle, you first have to identify what behaviors and activities are most important to you. Think about important behaviors in these areas:
- Physical Activity
- Eating
- Stress Management/Relaxation
- Sleep/Rest
- Social/Relationships
After you’ve identified the important behaviors/activities, schedule these first, before you fill in your time with other tasks. You will probably need to block out time for physical activity, healthy meals, and relaxation.
For example, you may choose to block out time for exercise from 7 to 8 AM. You may designate a lunch hour and then choose not to schedule meetings during that time. After you’ve scheduled your priorities, then you can fill in your other responsibilities around them. By doing this, you will be more likely to have time and energy for the activities that truly matter to you.
Monday, July 5, 2010
Tip of the Day
To maximize your sleep time, don’t hit the sack after engaging in high-sensory activities, like watching TV or e-mailing. Try journaling or reading to prepare your body for rest. Chances are you’ll fall asleep faster and sleep better!
H3 Yoga Series: Part One
Every Monday in July, we will be posting a video from our H3 Yoga Series. Follow along with H3 intern, Brigid, to learn the basics of yoga, strengthening poses and stretches.
Sunday, July 4, 2010
Tip of the Day
Get your hands dirty. Gardening gives you as much of a workout as walking or golf, a recent study reported. Plus: The weight-bearing motions involved in digging and pulling weeds can strengthen bones and muscle.
H3 Recipe: Spinach Dip
Happy Fourth of July! Not only a day to celebrate our independence, but a great day for a cook-out!
If you need a quick appetizer for your holiday BBQ, try the quick and easy H3 Spinach Dip. Always a crowd-pleaser and a healthy alternative to creamy, calorie-laden dips.
H3 Spinach Dip
Ingredients:
- Spray Oil
- 1/2 cup Shallots or green onions, chopped
- 2 teaspoons minced garlic
- 10 cups baby spinach, cleaned and chopped
- 4 ounces fat free cream cheese
- 1/2 cup skim milk
- 1/2 cup Parmesan cheese, shredded
Preparation:
Heat up a large saute pan to medium low. Lightly spray pan with non-stick cooking spray. Add shallots or onion and garlic and saute until soft. Add chopped spinach and stir until wilt. Stir in cream cheese and skim milk. Place mixture in small casserole and top with Parmesan cheese. Bake until Parmesan has a golden color, or serve hot out of the saute pan. Serve warm with pita chips.
*Chef's Note: Like cold spinach dip? You can replace the saute method by using a hand mixer to blend the ingredients and refrigerate. Or spice up the warm version by adding in sun-dried tomatoes or kalamata olives!
Number of Servings: 6
Serving Size: 1/2 cup
Calories: 120
Fat Grams: 3
Saturday, July 3, 2010
Tip of the Day
Stop the music! People spend longer at the dining table when there's background music — any tempo or volume.
Freedom of the Fourth
Man it’s already July? I can’t believe it. Good news is that the start of July begins with a bang – at least if you take advantage and seize your independence.
No, I’m not just talking about the fourth of July Fireworks, but to runners and health walkers alike, the fourth represents the biggest race day of the year. The fourth is not only a day filled with fun festivities to celebrate our independence, but it’s a chance to burn some extra calories before we’re bombarded with barbeques.
Tomorrow, it’s going down in Atlanta, Georgia when the largest 10K in the world takes place with over 55,000 participants for the annual AJC Peachtree Road Race. With only a couple more summer months ahead of us and so many others joining in, there couldn’t be a better time to get out and enjoy a local road race.
No matter where you are there’s a Firecracker 5K run or health walk right around the corner. This year get out there and use your Fourth of July freedoms. Below are four freedoms everyone’s entitled to:
1. Freedom of Fitness Convenience
Race entries are easy - Mostly local, welcome all walkers/runners and you can even sign up last minute on race day, new T-shirt and all!
2. Freedom of Motivation
Following a regular 5K schedule keeps you committed – Better yet, it keeps you on edge in sticking to any exercise program.
3. Freedom of Fitness Fixation
Rid yourself of exercise boredom – 5Ks are a good chance to switch up the routine, boost your Vo2 max, and improve cardio efficiency.
4. Freedom of Exhilaration
Excitement of a road race cannot be recreated – It’s one of those experiences that leaves tingles running down your spine.
With that said, wish us luck as H3 Guests take advantage and represent Hilton Head Health at the Island’s 25th Annual Firecracker 5K. Over 1500 participants are expected to be on hand, so tomorrow should shape up well in regards to exhilaration. Check out H3's 2009 Firecracker 5K participants!
We’re confiscating our four freedoms and so should you!
If you need more information to crack into a Firecracker 5K quickly, check out Active.com. Active is the nation’s race hub for many local races.
Source: Active.com
No, I’m not just talking about the fourth of July Fireworks, but to runners and health walkers alike, the fourth represents the biggest race day of the year. The fourth is not only a day filled with fun festivities to celebrate our independence, but it’s a chance to burn some extra calories before we’re bombarded with barbeques.
Tomorrow, it’s going down in Atlanta, Georgia when the largest 10K in the world takes place with over 55,000 participants for the annual AJC Peachtree Road Race. With only a couple more summer months ahead of us and so many others joining in, there couldn’t be a better time to get out and enjoy a local road race.
No matter where you are there’s a Firecracker 5K run or health walk right around the corner. This year get out there and use your Fourth of July freedoms. Below are four freedoms everyone’s entitled to:
1. Freedom of Fitness Convenience
Race entries are easy - Mostly local, welcome all walkers/runners and you can even sign up last minute on race day, new T-shirt and all!
2. Freedom of Motivation
Following a regular 5K schedule keeps you committed – Better yet, it keeps you on edge in sticking to any exercise program.
3. Freedom of Fitness Fixation
Rid yourself of exercise boredom – 5Ks are a good chance to switch up the routine, boost your Vo2 max, and improve cardio efficiency.
4. Freedom of Exhilaration
Excitement of a road race cannot be recreated – It’s one of those experiences that leaves tingles running down your spine.
With that said, wish us luck as H3 Guests take advantage and represent Hilton Head Health at the Island’s 25th Annual Firecracker 5K. Over 1500 participants are expected to be on hand, so tomorrow should shape up well in regards to exhilaration. Check out H3's 2009 Firecracker 5K participants!
We’re confiscating our four freedoms and so should you!
If you need more information to crack into a Firecracker 5K quickly, check out Active.com. Active is the nation’s race hub for many local races.
Source: Active.com
Friday, July 2, 2010
Tip of the Day
Laughter is the Best Medicine. Laughter decreases stress hormones and boosts immunity cells, improving your resistance to disease.
Friday Fitness: Twelve Days of Summer
Challenge yourself this holiday weekend with our very own “Twelve Days of Summer” workout; a sure way to get your independent fitness levels and goals sparked! This is a progression exercise. Just like the traditional song, always repeat previous rounds when adding days- meaning repeat exercises each time.
Example:
On the first day of summer, H3 gave to you... 1 lap around the orange cones.
On the second day of summer, H3 gave to you...20 yards of lunges; and 1 lap around the orange cones.
On the third day of summer, H3 gave to you...3 rounds of burpees; 20 yards of lunges; and one lap around the orange cones.
4th day = Add 40 Arm Circles
5th day = Add 5 Yards of Bear Crawls
6th day = Add 6 Jumping Squats
7th day = Add 7 Mountain Climbers
8th day = Add 8 Jumping Jacks
9th day = Add 9 High Knees
10th day = Add 10 Up/ Downs
11th day = Add 11 Flutter Kicks
12th day = Add 12 Push-Ups
Good luck and have a happy, healthy and safe holiday!!!!
Thursday, July 1, 2010
Tip of the Day
Make it a habit to eat a piece of fresh fruit or a handful of unsalted nuts before running errands. Regular eating stabilizes blood sugar and helps avoid overeating!
Ask the Expert
Q: I want to participate in a strength training program but am worried about bulking up. What are the appropriate weights, sets, and repetitions to benefit from a strength training program but simply gain strength and tone?
A:
Jessica Lynn: Many women have concerns about bulking up when it comes to strength training. Likewise, some men have the same concern, especially while they are focused on weight loss. Women do not have the testosterone levels necessary to really put on a lot of bulk, regardless of their training regimen, but there is a preferred way to train in order to get the results you are looking for. Our muscles respond best to a program that adapts, creating a cycle of challenges for the body to overcome. In the strength training world, this adaptive planning is called periodization. A sample fitness regimen for someone (male or female) interested in gaining strength but not muscle mass might look like this:
Weeks 1-3: 2-3 sets, 12-15 reps, Weight: medium
Weeks 4-5: 2-3 sets, 8-10 reps, Weight: heavy
Weeks 6-8: 1-2 sets, 20-25 reps, Weight: light
For each cycle, the amount of weight lifted for each exercise is determined by your fatigue rate. You should be fatigued by the last 3 repetitions, of your last set. So for example, let’s say you typically use 10-lb dumbbells when completing bicep curls (2 sets of 12 repetitions) which is challenging. For this particular exercise, 10-lb would be considered your “medium weight” – therefore 15-lb might be your “heavy” weight, with 8-lb your “light” set. It is necessary to complete all 3 cycles so that your body adapts to both strength and endurance changes.
Once you complete the full 8 weeks shown above, your routine would just start over. Keep in mind, as you make strength gains, your light-medium-heavy weights will change! So as you roll into week 9, be ready to adjust your weights so that they are still a challenge, guaranteeing continued improvement in your overall strength.
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.
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