Trend in Fitness: Barefoot Running

At first thought this topic must sound utterly ridiculous.  I can only imagine the visions of welted feet and calloused toes that must have been going through your mind when you read the title.  However, I am hoping that after reading this post and watching the video below you will further investigate barefoot running.

The concept is simple, the human body has only been running in shoes with significant heel cushioning for the last 50 years.  It hasn’t been until only recently in human evolution that we started to change our stride.  Harvard professor, Daniel Liberman, and his colleagues have been investigating the difference in shod running versus barefoot running http://www.barefootrunning.fas.harvard.edu/.  The evidence is clear, barefoot “style” running produces much less impact on the foot, ankles, knees, hips and back.  Take the time to watch this video explaining why from the Barefoot Professor Himself:

http://www.youtube.com/watch?v=7jrnj-7YKZE

Are you convinced?  What are your thoughts?  If you are thinking about trying make sure to follow these simple rules:

1. Build up slowly! If you vigorously work out any weak muscles in your body, they will be sore and stiff. Your foot and calf muscles will be no exception. So please, don’t overdo it because you will probably injure yourself if you do too much too soon.

2. Start by walking around barefoot frequently.
- First week: no more than a quarter mile to one mile every other day.
- Increase your distance by no more than 10% per week. This is not a hard and fast rule, but a general guide. If your muscles remain sore, do not increase your training. Take an extra day off or maintain your distance for another week.
- Stop and let your body heal if you experience pain. Sore, tired muscles are normal, but bone, joint, or soft-tissue pain is a signal of injury.
- Be patient and build gradually. It takes months to make the transition.

3. If you are currently running a lot, you don’t need to drastically reduce your mileage. Instead, supplement forefoot or midfoot striking with running the way that you normally ran before beginning the transition. Over the course of several months, gradually increase the proportion of forefoot or midfoot striking and reduce the proportion of running in your old style. Use the same 10% per week guideline in increasing the amount of running you do forefoot striking.

4. It is essential to stretch your calves and hamstrings carefully and regularly as you make the transition. Massage your calf muscles and arches frequently to break down scar tissue. This will help your muscles to heal and get stronger

5. Listen to your feet. Stop if your arches are hurting, if the top of your foot is hurting, or if anything else hurts! Sometimes arch and foot pain occurs from landing with your feet too far forward relative to your hips and having to point your toes too much. It can also occur from landing with too rigid a foot and not letting your heel drop gently.

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!

Monday Motivation: Get H3 Inspired with Tracy Rodgers

[caption id="attachment_3174" align="aligncenter" width="215" caption="Tracy Rodgers Before"][/caption]

 

My story is nothing new, really. I've struggled with my weight for most of my adult life. I'd try a diet and lose a few pounds, then gain them back (and then some!) when I went back to eating normally. For about a year, I gave up entirely. I was extremely overweight, and I knew it, and I hated it...but I just couldn't bring myself to do anything about it.

 

Finally, something broke. I'm not sure what prompted it, but I was tired of being embarrassed by my size and concerned about my health. I'm twenty-nine years old, and there was no way I was going to still feel like that when I turned thirty. I did some research online and started planning my trip to South Carolina.

 

When I arrived at Hilton Head Health on March 29, 2010, I weighed-in at 219.4 pounds, officially the largest I'd ever been. I spent a week at H3 (with my mom!). While I was there, I tried my first-ever yoga class and promptly fell in love. I learned new ways to think about food and health, to really pay attention to the things I put into my body.  And most importantly, I think, through my time there, I finally made a real commitment to myself to make the changes I'd been putting off for so long.

 

Four months after leaving Hilton Head Health, I weigh 175, just shy of 45 pounds less than I did when I arrived. The changes in myself are incredible. I read labels on everything. I don't drink soda. I cook more now than I ever did before. I take spin classes, pilates, zumba aerobics. I'm even training for my first 5K.

 

I still have weight left to lose, but I know Hilton Head Health gave me the tools I need to succeed! I plan on returning later this year for another week of fun and fitness, and I can't wait. See you there!

 

--Tracy Rodgers

 

 

For more stories like Tracy's, click here.    If you have a story you’d like to share, please e-mail us at getinspired@hhhealth.com! Make sure to put ‘Get Inspired’ in the subject line.

H3 Recipe: Chicken Cordon Bleu

 

A fan favorite at H3... Chicken Cordon Bleu

 

This generous entrée takes a little time to prepare but we know you will find it worth the effort. Get your butcher to butterfly and pound the chicken breasts and slice the Canadian bacon to save time.  Make a few extra servings for another day.  Serve with Dijon Mustard Sauce and Cauliflower-Potato Mousse.

 

Ingredients:

6, 5 ounce boneless, skinless chicken breasts, butter-flied and lightly pounded

3 ounces Swiss cheese, (buy un-sliced and cut into ½ ounce batons)

12, 1/4 ounce (very thin) slices Canadian bacon (get it sliced at the deli counter)

12 cups, cleaned fresh spinach, wilted and drained

2 cups Panko Japanese style bread crumbs seasoned with1 teaspoon each:

onion powder, garlic powder, paprika, dried parsley, salt and ¼ teaspoon black pepper

1 cup egg whites or egg substitute

 

Preparation:

Heat oven to 350 degrees.  Clean chicken, carefully butterfly and lightly pound each breast (ask your butcher).  Place spinach in a large skillet (no oil or water needed), cover and gently heat, stir to wilt. Drain well and lightly chop.  Lay breasts out on a clean surface.  Lay 2 slices of Canadian bacon,  2 tablespoons of spinach and 1/2 ounce of  cheese on the edge of each breast.  Carefully wrap the chicken around the filling so there are no gaps in the edges.  Combine bread crumbs with seasonings in a large pie plate.  Place egg in a pie plate and carefully dip each breast in the egg.  Carefully roll each stuffed breast in the seasoned crumbs and transfer to a parchment paper lined baking sheet.  Bake 20 to 30 minutes or until cheese oozes and breasts are browned.  Serve with Dijon Sauce and Potato-Cauliflower Mousse.

 

Serves 6

250 calories

10 fats

Grill out, but watch out for HCA's!

 

Its summer time and nothing beats grilling pork tenderloin, chicken breast or a filet on a Sunday afternoon.  But as good as it tastes, there may some risks lurking. When animal proteins are cooked at very high temperatures as they are when grilling, a potential cancer causing chemical called Heterocyclic amines (HCA’s) may be created. Other potentially dangerous chemicals are created when fat drips into the heat source, burns and creates smoke which floats back up and coats the meat.

 

Does that mean you should never grill, fortunately, it does not.  It does mean that if you grill regularly, you should take some precautions. According to the American Institute for Cancer Research you can drastically reduce your exposure to these chemicals by following these recommendations:

 

-  Limit the intake of grilled animal products to no more than 2 times per week.

 

-  Over cooking any animal products can create these potentially dangerous chemical but fatty meats are the worst offenders so choose lean meats when grilling and trim all visible fat.

 

- Marinate your meats. This will reduce the formation of HCA’s by as much as 90%. Citrus juice, cider, vinegar, mustard and herbs work best.

 

- Precook your meat part way then finish on the grill.

 

- Keep meats away from flame ups by not cooking the food directly over the heat source, and using lean cuts.

 

- Flip the meat frequently to prevent charring.

 

- Don’t eat the charred or burned part of the meat, (sorry, I know for some of you, that’s your favorite part) that is where the HCA’s consetrate.

 

- Enjoy grilled vegetables, veggie burgers, and tofu, as they produce little or no HCA’s when exposed to high temperatures.

 

By following these simple guidelines, you can grill your meat and eat it too.

Friday Fitness: Loosen Up Your Hips

 

If you are like most people, you spend most of your day seated.  In result, your hip flexors will know up, creating discomfort and limiting your range of motion.  Below is a short video showing you two stretches that will help loosen up the hip flexors and provide some relief.  Perform each stretch for 1 minute on each leg for a total of 4 minutes of stretching.

 

Tip of the Day

Can't eat just one cookie?  Keep the trigger foods out of the house. Out of sight, out of stomach!

Ask the Expert: Dealing with Unsupportive Friends & Family

 Q:   I’ve recently started making changes to my lifestyle to become a healthier person.  Unfortunately, I’m finding that one of my closest friends doesn’t seem to be supportive (or as supportive as I’d like).  She hasn’t come out and clearly stated this- though through her actions I can tell she does not approve.  How can I talk to her without losing her as a friend?

 

A:  Beth Leermakers, H3 Wellness Counselor:

Friends or loved ones who don’t support your healthy lifestyle behaviors—by being the “food police” or bringing tempting foods into your home—can interfere with your progress.  Your loved ones may be trying to help you (but don’t know how), or they may be unaware of how damaging their words and actions are.  To address these unsupportive behaviors, try using “I” statements that focus on your feelings, explain how another person’s behavior affects you, and asks for change. 

 

Here’s the format:

I feel (specific emotion:  angry, frustrated, annoyed, sad) when (describe the specific behavior that upsets you, in objective terms) because (explain why the other person’s behavior bothers you) and I want (describe specifically what you want the other person to do differently in the future).

 

For example:

I feel angry when you comment on my food choices and tell me I’m not supposed to eat something because I feel like you’re trying to control me and you don’t trust me to make the right choices.  And I want you to please let me make my own food choices.  I know how to follow a healthy eating plan, and occasional treats can be a part of my plan. 

 

When someone really wants to help you but doesn’t know how, think of specific ways for that person to help you.  For example, you might say “I appreciate your desire to help me.  You could really help me by choosing/suggesting restaurants that have healthier options on the menu, or by cooking a healthy meal once a week.” 

 

It's hard to recreate an environment as supportive as Hilton Head Health - but don't worry - you can stay connected with our staff and other guests via our Facebook page.  Look up a friend near you, post to the discussion board or connect with us on the wall.   A healthy lifestyle is a journey - and you are not traveling alone!

Tip of the Day

Sign up for a 5K with a friend – pay immediately! Once the registration fee is paid and you have the support of a friend there’s no turning back!

Who's Who: Jeff Ford

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 our newest Fitness Specialist and H3 addition, Jeff Ford.  Read more to learn more about how he ended up at H3 and all of the exciting things up his sleeve for the future. 

 

Growing up in Byfield, Massachusetts, a small town outside Boston, Jeff wanted to experience college in a new and different environment. That was his motivation for moving to South Carolina where he attended Clemson University. It was at Clemson that Jeff first learned of Hilton Head Health (H3) through the H3 Intern Program. Upon graduating in May with a B.S. degree in Marketing and a minor in Health Science, Jeff was offered a full-time position as Fitness Specialist. He is a Certified Personal Trainer through ACSM and is in the process of being certified as a Wellness Coach. As the newest addition to the H3 Fitness Team, Jeff is responsible for facilitating Health Habit Review sessions and personal training sessions, as well as fitness classes and lectures. He is also currently working on developing an Alumni Network Program to assist Guests on their continued journey once they return home.

 

Jeff’s inspiration comes from every Guest he meets at H3. He finds that there’s nothing better than when an individual begins to believe in himself/herself. “I love taking people to a place where they didn’t think they could go and helping them accomplish things they never thought possible.” Whether it’s during a one-on-one Health Habit Review session, fitness class or personal training session, Jeff enjoys challenging our Guests to their limits and helping them achieve their goals. If he could give one piece of advice to all Guests who walk through our doors, it would be to “set new goals and don’t stop until you reach them—AND ALWAYS remain positive.”

 

When he’s not at H3 helping Guests with their healthy journey, you can find Jeff at Crossfit class (a type of group personal training), training for endurance events like marathons and half-marathons, running local races, or spending time with friends and watching movies. 

 

Connect with Jeff on our H3 Facebook page or watch his Friday Fitness video's on the H3 YouTube channel. 

Say “OM” instead of “AHHH!”

Are you stressed? Emotional stress from daily life often contributes to a wider spectrum of physical stresses: things like muscle tension and constricted breathing. Because of its impact on the circulatory system, stress is voluntarily linked to cardiovascular disease. Efforts to alleviate physical and emotional stress may help to reduce your risk of heart disease and other illnesses. Studies show that YOGA, like many forms of physical activity, can actually help relieve stress!

Yoga reduces stress by encouraging deep, rhythmic breathing. It also promotes relaxation by increasing the flow of blood and oxygen to each part of the body. Yoga has psychological benefits as well. Obstacles encompassing weight gain/loss/and or maintenance can sometimes bring with it a great deal of harsh self-judgment. Through yoga, we can counteract this by creating a safe, positive environment to reconnect with our bodies and quiet the counterproductive messages that often arise in our minds a.k.a. “monkey mind” as Karen Verechia, H3 Yoga Instructor, calls it.

So, whether you are a yoga enthusiast or simply interested in learning the techniques, H3’s upcoming three-day yoga workshop held September 16-19, will help to completely immerse you into the world of yoga.  You will have the opportunity to practice a wide array of yoga poses, while experiencing and learning about all of its health benefits. So what are you waiting for? Join us for this refreshing, balancing and rejuvenating retreat! 

Click here to learn more.

Tip of the Day

There's strength in numbers!  Build your own workout support group.  Plan to meet for morning or evening walks or meet for classes.

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.

EGGcellent Health

I hope you already heard, but last Friday a huge salmonella outbreak led to the recall of numerous brands and cartons of eggs. Sometimes we put all our eggs in one basket, but before you do make sure to check the labels!  Visit the U.S. egg safety site to learn which eggs are the ones to ditch.

 

What you need to know, is that the CDC has received over 2,000 reports of Salmonella Enteritidis (SE), a common bacteria found in eggs that results in food poisoning. Most cases of salmonella go unreported, however since mid-July the CDC has confirmed way more cases than normal linking them all the way back to the egg farms across the states. Currently, about 16 different brands have been recalled, but the list continues to grow daily so check back whenever you can.

 

So what are the symptoms? How can I treat SE? How can I avoid it all together?

 

Symptoms – Fever, abdominal cramps, or diarrhea 15 to 72 hours after eating

Treatment – Hydration is the best route, anti-biotics can actually prolong the duration of Salmonella

How to avoid – Throw out the infected eggs, keep eggs refrigerated, and discard cracked or dirty eggs

 

With the breakout aside, I’m here to tell you that eggs are actually EGGcellent for your health. Eggs sometimes get a bad reputation, particularly because of their high cholesterol content. People are under the impression that the cholesterol in eggs directly translates into elevated blood cholesterol, makes sense right? This is actually not true.

 

According to a study cited by WebMD involving 25 years of research, cholesterol in food is surely not responsible for increases in our blood cholesterol. The cholesterol in our bloodstream is much more influenced by the amount of saturate fat in our diets. For example, consuming full-fat dairy products or fatty meats trigger our bodies to produce much more cholesterol than an egg. Basically, I’m giving you the okay to crack an egg and here’s why:

 

-  Keep you feeling full! Highest biological value for protein (along with milk)

-  1 Egg = 75 calories, 7grams of protein, 5grams of fat

-  Nutrient rich! Packed with iron, vitamins, and minerals

-  Good for your eyes! Eggs contain high amounts of carotenoids, which are linked to reducing the risk of age-related macular degeneration (blindness)

-  Healthy Brain! Choline content in eggs has be linked to increasing brain development and memory

-  Easy to Eat and inexpensive! Truly a quick fix in the morning and cheap

 

Staying on a low-fat diet is sometimes difficult, so by incorporating eggs into the plan you’ll stay satiated longer. As a general warning, make sure to still monitor your egg intake throughout the week because we still have to keep an eye on our cholesterol content for the day. The American Heart Association allows for one egg a day, while still limiting daily cholesterol to 300 mg. So there may be a recall going on, but don’t let that get you down, scramble it up whenever you can!

 

Check out the Member's Only website for healthy egg recipes!

H3 Recipe: Chocolate Chip Cookies

 H3 Recipe: Chocolate Chip Cookies

INGREDIENTS:
1 ¼ cups          All purpose flour
¼ tsp                Baking soda
¼ tsp                Salt
3 Tbsp             Unsalted butter, melted and cooled
1 Tbsp             Apple butter
¼ cup               Egg substitute
2 tsp                 Vanilla extract
1 cup                Packed brown sugar
4 oz.                 Semi-sweet chocolate chips (about ½ cup)

PREPARATION:

- Preheat oven to 350°.
- Line two baking sheets with parchment paper.
- Whisk the flour, baking soda and salt together in a medium bowl & set aside.
- In another bowl, whisk together the butter, apple butter, egg substitute, and vanilla; stir in the brown sugar until smooth.
- Stir chocolate chips into the flour mixture; stir flour mixture into the butter mixture until thoroughly combined.
- Roll one tablespoon of dough into one inch balls.
- Place the balls of dough two and a half inches apart on the prepared baking sheets.
- Bake cookies 11-13 minutes; half-way through baking pull the baking sheet out and rotate 180°. Bake until the edges are light golden.

Number of servings:         21
Serving Size:                     1 cookie
Calories:                            110
Fat Grams:                          3

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!

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.

We Can Win the War on Obesity

I’m a pretty optimistic guy, but sometimes you just have to face the facts, we are losing the war on obesity in the country. Make no mistake, it is a war.

 

According to Centers for Disease Control, obesity is responsible for over 100,000 deaths per year.  While we are all generally aware of its consequences the chart below graphically demonstrates that obesity affects every part of the body.

 



 

Obesity continues to climb. There were 2.4 million more obese people in 2009 than 2007. We now have 72 million obese adults in the U.S.  Health care costs from obesity almost doubled from 80 billion to 143 billion in the past decade, with no end in sight.  Childhood obesity rate have tripled in the last 30 years, putting those kids at increased risk for many of the same diseases as adults.

 

 

The fact that we are losing the war now does not mean we can’t ultimately win - in fact we must. While there are no easy solutions to this crisis, the CDC is working hard to get the word out about obesity, its consequences, and strategies for managing it.  Many of their recommendations will be familiar to you, but it can’t hurt to review them again; maybe you’ll pick up something new or be inspired by something you read, see or hear.

 

There is a wealth of printed information as well as podcasts and videos. The site is big and somewhat overwhelming so here is an article  and a video to get started with.

 

Friday Fitness: Bar - Band Connection

Starting a new fitness program is never easy, but mixing it up can get even harder. That’s why today, we begin part one of our total body bar resistance band routine! It’s long overdue that we stretch your routine and combine these two forgotten fitness tools.

 

So you may ask yourself, how can a simple resistance band give me a tough enough workout? Many fitness enthusiasts are under the impression that it’s impossible to get an excellent total body workout with just a resistance band, but in all honesty there are four stellar reasons to pick up a resistance band this minute!

 

1.  Variety –We have to continually vary our training programs. We are not machines, our bodies adapt. By stressing our muscles with different methods of strength training, you’ll be persistently challenging your muscles, thus continue to gains.

 

2.  Range of Motion – Resistance bands allow for a greater range of motion. Basically, your able to create resistance at any angle by moving the band higher, lower, or overhead. With the ability to create virtually all common strength training moves the bar ban combo is here to stay.

 

3.  Degree of Difficulty – As witnessed in the video you can select from many different band sizes and by stepping on with one foot, two feet, or by lengthening the distance between your feet you can make it even tougher!

 

4.   Convenience – the portability and capacity to work every muscle group in your body is undeniable. Traveling or at home, you can attach a resistance band to a door knob, chair, pretty much anything! Also, even if you don’t have a body bar try to utilize a broom stick or a garden shovel for that added resistance.

 

If those reasons don’t electrify you enough, check out our Friday Fitness video and get your Body Bar resistance band combination going. Master these three moves, share with us the results and we’ll be sure to keep the bar band connection going with three more in the weeks to come!

 



 

Check out all of our past Friday Fitness videos on the Hilton Head Health YouTube channel! 

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.

Ask the Expert with Director of Education, Bob Wright

Q:  I haven’t been participating in a regular exercise program or consuming a healthy balanced diet.  However I have “normal” results for cholesterol, blood pressure, and blood glucose.  What are the effects these habits could have on these numbers down the road later in life? 

 

A: Bob Wright, Director of Education: 

That is great question,  and it reminds me of guest who I was meeting with recently.  He admitted that he hadn’t been behaving very healthfully and  was very concerned about the results of his blood work. When we reviewed the results he was very relieved that they were not as bad as he had expected.  He took a big sigh of relief and commented that he must be one of the lucky ones whose habits don’t affect his health.  While I was also happy for him that his results were positive, I had to point out that he wasn’t out of the woods yet.

 

With your health, it not only where you are now, but which way are your habits facing you. The fact is, that his lifestyle had not  caught up with him YET, and likely would if he kept living the same unhealthy way. The tendency is to not be concerned about our health until we lose it , then react, and do what we can to get it back. I strongly encouraged him to be proactive and take steps to improve his lifestyle before he developed the risk factors that would show up on his lab work. The best time to get concerned about your health is BEFORE you HAVE to get concerned about your health.

 

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.

Tip of the Day

Switch your pasta to one with whole-grains! Make sure that durum whole-wheat flour is the first ingredient listed.

Tip of the Day

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

Back to School Edition: Tips for Avoiding the Freshman (Sophomore, Junior and Senior) 15

This summer, H3 was filled with young men and women gearing up for the beginning of a new life chapter – while others were here brushing up on their health to return back to their college career.  Let’s just say, they had a different kind of summer school – a hands-on health, fitness and nutrition class!

 

As a (proud) college graduate, I often look back to my habits and think that if I only knew then what I know now – I would be in good shape (literally).  A former high school cheerleader and athlete, I stayed active and ate dinners with my family at night.  The transition to college for me was quite the wakeup call – no set schedule, no formal physical activity and best (or worst) of all – the buffet dining hall right outside my dorm room!

 

Not until my sophomore year did I realize that my unhealthy behaviors were eventually going to catch up with me in a BIG way – but when I did, I made a few changes and put the extra pounds from freshman year in reverse.  Nothing too crazy – but just putting a bit of ‘structure’ back into my life helped in a big way.

 

So, if you are entering college this fall or simply returning, here are a few ‘lessons learned’ to keep you fit, healthy and enjoying the ‘best four years’ of your life! 

 

- Just because the dining hall is all you can eat – doesn’t mean you need to take it literally.  The tagline to my alma mater’s dining hall was ‘Let the Big Dawg Eat’.  Now, anyone who knows me knows that I take great pride in my university, but that is not the best way to encourage healthy eating!  As for my friends and I, we never missed a meal.  The dining hall was ‘the’ place to be, and with 10 different buffet lines featuring made to order pizzas, sandwiches, pastas, and even the ice cream bar – it was hard to make the ‘best’ choice.  Key here:  practice portion control and moderation.   Yes, you can occasionally have a slice of pizza or a few chicken fingers – but enjoy it with a side salad or fruit.  And, once you are done eating, take the socializing to a group walk or activity – just LEAVE the dining hall.

 

- Create a schedule.  One day, class at 8 am, the next day, class doesn’t begin until noon.  Plan a regular sleeping schedule – meaning go to bed at a reasonable hour and get up at the same time every day.  If you don’t have to be at class until the afternoon, take the morning to catch up on homework, exercise or clean.  Creating consistency in your life will help you keep a routine of healthy habits.

 

- Take advantage of the FREE fitness center.  As a health education major, most of my classes were inside the fitness center, and I still managed to leave without breaking a sweat.  (Talk about excuses!)  Most schools have a great fitness facility, complete with personal training, group fitness classes and even recreation.  If you don’t think you can motivate yourself to work out alone – join a class or even an intramural sports team (don’t worry, talent is not required – just fun!).

 

- Don’t drink your calories.  As a graduate from the most recently awarded #1 party school, there were lots of options for alcoholic consumption.  Beware of the added calories (and unwise decisions) that come along with drinking.  I’m not saying never enjoy a drink, just again, practice moderation.  As well as alcohol, coffee and soft drinks are available on every corner.  If you HAVE to get your caffeine fix, choose regular coffee and diet over regular sodas.

 

- Have fun.  Lastly, college was one of the best times of my life.  I made best friends, earned a degree from a great university, and learned a lot about myself as a person.  Try new things, join clubs, and take random road trips.  Study hard, but don’t over stress.  Stay positive.

 

[caption id="attachment_2925" align="aligncenter" width="300" caption="Circa 2005: My intramural Flag Football team - keeping fitness fun!"][/caption]

 

If you are past the glory days of college - pass this on to all of your college-going friends and family members!

Tip of the Day

Eat at the dinner table – steer clear of mindless eating in front of the television, at your desk, or in bed.

Can you make a difference?

[caption id="attachment_2913" align="aligncenter" width="300" caption="H3 teaches Zumba to the HHI Boys and Girls Club"][/caption]

 

September 2010 will be recognized as the first Childhood Obesity Awareness Month.  Over the past 40 years, childhood obesity has quadrupled in children ages 6 to 11.  This puts 1/3 of America’s children at risk for Type 2 Diabetes, high blood pressure, heart disease, and risk of stroke. 

 

It’s gone on far too long, and now congress has named September as Childhood Obesity Awareness month, calling on businesses and individuals to commit to participate in making a positive change.  Whether it’s a commitment to yourself to eat more fruits and vegetables, or organizing a local health fair for the kids in your community, we all can play a role in building a healthier America. 

 

For more ideas, take a look at the following websites:

 

Want to make an impact on children in your community?  Visit this website for ideas:   

-  Write a letter to the editor of your local newspaper.

-  Write letters to your local and state elected officials.

-  Write about the issues on your blog, Facebook and other social media platforms.

-  Have children create their own artwork depicting healthy, active living.

-  Advocate for pocket parks, bike walking trails, safe sidewalks and other amenities that promote healthy physical activity.

-  Encourage local restaurants to provide reasonable food and beverage portion sizes and to increase the availability of low‐calorie, nutritious food items.

-  Take your children to a local farmers market. Have them pick fruits and vegetables in a rainbow of colors.

 

[caption id="attachment_2912" align="aligncenter" width="273" caption="H3 Volunteering at the HHI Boys and Girls Club"][/caption]

 

Learn more about nutrition and get ideas for fun, healthy snacks, check out www.mypyramid.gov.  Here are a few examples:

 

-  Bagel snake ― Split mini bagels in half. Cut each half into half circles. Spread the halves with toppings like tuna salad, egg salad, or peanut butter. Decorate with sliced cherry tomatoes, or banana slices. Arrange the half circles to form the body of a snake. Use olives or raisins for the eyes.

-  Frozen bananas ― Put a wooden stick into a peeled banana. Cut large bananas in half first. Wrap in plastic wrap and freeze. Once frozen, peel off the plastic and enjoy.

-  Frozen graham cracker sandwiches ― Mix mashed bananas and peanut butter, spread between graham crackers and freeze.

-  Ants on a log ― Thinly spread peanut butter on narrow celery sticks. Top with a row of raisins or other diced dried fruit.

 

 

The YMCA offers a free Healthy Family Home starter kit which allows the whole family to be involved with goal setting and planning for new healthy habits.  Get it here.

 

 

A great website with resources for parents, kids, and teens is www.kidshealth.com.  The website is split into a section for each group, addressing the concerns that are most important to them, and each section is written and designed in a way that the parent/child/teen can understand.    A few topics of interest may be: 

 

- Parent site features recipes, articles on positive parenting, and medical information

- Teen Articles about Going to College; Eating Well at Restaurants; Travel Tips; Managing Friendships & Relationships

- Kids quizzes and games on how the body works, health dictionary and Q&A sections

Tip of the Day

Record your strength training sessions using a strength training log. Write down the exercises, sets, and repetitions for each muscle group.

Meet the Faces Behind H3...

Thank you for calling Hilton Head Health – How may I direct your call?

 

The first voice you’re likely to hear when calling in to H3 is that of Katie Hilovsky’s.  If you’ve visited H3 before, you may recall Katie H. from one of your fitness classes – but did you know that she also assists in sales and marketing?  Katie started out as a Program Intern in the summer of 2007 and later re-joined H3 two years later.  Toady, Katie’s role not only includes bringing excitement and cheer to all her fitness classes, but it also includes helping Guests book reservations, Guest relations and answering the phones. 

 

Our Program Consultants have a wealth of information about the H3’s program, accommodations, workshops, the weather—you name it.  These ladies are the faces behind the voices you speak with prior to arrival – they’re the ones who answer all your questions, put you at ease and make sure you’re prepared for the life-changing experience we call our Healthy Lifestyle™ program.

 

Meet Michele Musulin –

Michele’s the ‘peachy’ veteran of the team.  Originally from upstate New York, Michele moved down to Hilton Head in 1994 to be closer to her family.  Her first job on the Island was at none other than Hilton Head Health.  Starting out her career as H3 Front Desk Representative, her role soon transitioned to Program Consultant. – You might not be surprised to find out that she was actually the first one to hold this position.  “I’m proud and honored to be an instrumental part in our Guests’ decision making process.  As Program Consultants, we give our Guests the hope and courage to not only try but to succeed.”  When Michele’s not connecting with our Guests, she enjoys spending time with her husband, two sons and dog Hilton.       

 

Meet Jessica Noble –

With seven years of sales and management experience in the real estate industry, Jessica joined H3 in April 2008.  It was when the real estate market took a turn that Jessica knew she wanted to promote something greater than homes, something that people could truly invest in.  So when she learned of H3’s mission and successful, program, she instantly knew it was a company she wanted to be a part of.  One of Jessica’s favorite parts of the job is getting to see the Guests and their individual transformations – both mental and physical.  “There’s a huge difference in the way our Guests carry themselves from when they first check-in to the day they leave.  Watching them let their guard down and really open up is amazing– something I’m so glad to experience.”  When Jessica’s not at H3, you can find her riding her bike, playing tennis or walking her dogs Deacon and Becker. 

 

Meet Katie Roberts –

Prior to H3, Katie was working as a sales/transportation representative in Savannah – but upon learning about a possible opening at H3, she knew she had to learn more and jumped at the opportunity.  As the newest addition to the team, Katie joined H3 in April 2009.  One of her favorite memories was when she actually got to spend a week in the Healthy Lifestyle™ program alongside our Guests.  “It was amazing to see our Guests experience this program first-hand – And it was at that moment that I was so grateful to be a part of such a life-changing program.”  Outside of H3, you can find Katie playing with her dog Bella, cooking out or traveling.

 

Call us anytime - we would love to hear from you!

Tip of the Day

Grind your own peanut (or nut) butter.   You will avoid partially hydrogenated oils and get an all-natural flavor.  Plus it's fun!

H3 Recipe: Chocolate Kahlua Mousse

 

Satisfy your sweet tooth with this light, yet decadent dessert!  One of the most popular of the H3 Mousses -- I know you will enjoy it as much as we do here.

 

H3 Recipe: Chocolate Kahlua Mousse

 

Ingredients:

1/4 cup   Unsalted butter

1 oz. shot   Kahlua

1 tsp.    Vanilla

1/4 cup   Cocoa Powder

1 cup   Sugar

1   Egg yolk

4   Egg whites

1/8 tsp   Cream of Tartar

1 cup  Fat-free whip topping

 

Preparation:

-  Remove egg whites from the refrigerator.

-  Melt the butter in a sauce pan over medium heat.

-  Add in the Kahlua, vanilla, cocoa powder, and 1/2 cup of sugar; whisk until the mixture is smooth.

-  Add in the egg yolks, whisking constantly.

-  Bring to a slow boil and then remove from the heat and cool.

-  Whip the egg whites, the other 1/2 cup sugar and cream of tartar until soft peaks form. 

-  Fold the chocolate mixture into the egg whites; gently fold in whip topping.

-  Scoop 2 oz. of the mixture into a bowl and refrigerate until firm.

 

Number of servings:  6

Serving Size: 2 oz.

Calories: 160

Fat grams: 6

Tip of the Day

Not seeing any results from your strength training?  Make sure you are choosing weights so that the last 2 reps are difficult - but you are still able to maintain good form.

Be a Role Model

As parents, it is our responsibility to lead by example and show our kids what it means to live a healthy lifestyle.  With television, computer games, and the mass marketing targeting kids on what’s “cool” and what’s not, this can be very challenging for a parent. 

 

In September of 2009, the USDA published 10 tips for being a healthy role model for children.  Despite all the outside influences, one of the things the article said really struck me… You are the most important influence on your child.  Children look to their parents for the truth, and for what is important for them as individuals.  Check out these tips and learn what you can do to be a better role model for your children…

 

1)    Lead by example.  Eat fruits, veggies, and whole grains with meals or snacks.

 

2)    Go food shopping together.  The grocery store creates a wonderful visual learning environment children to learn about the different food groups and how to make healthy choices.  Let them choose what fruits you have for the week, for example.

 

3)    Get creative in the kitchen.  Let kids help with a dish and name it after them (McKensie’s salad).  Cut food into fun shapes.  Make your own trail mixes.  Give them the opportunity to help!  My daughter is only 18 months old, but she had a blast helping me put salad into a bag, and place chopped broccoli on a roasting pan!

 

4)    Offer the same foods for everyone.  Plan family meals with the same food for everyone – the “short-order cook” is not helpful in the long run.

 

5)    Reward with attention, not food.  Show your love with hugs and kisses.  Choose not to offer sweets as rewards.  It lets your child think sweets or desserts are better than other foods. 

 

6)    Focus on each other at the table.  Ask your child what was the best part of their day.  Turn off the television and take phone calls later.  Try to make meals a stress-free time.

 

7)    Listen to your child.  If your child says he/she is hungry, offer a small healthy snack, even if it’s not a scheduled meal time.  Offer choices – “what would you like for dinner: broccoli or cauliflower?” instead of “Do you want broccoli for dinner?”

 

8)    Limit screen time.  Allow no more than 2 hours of TV a day.  Get up and move during commercials.

 

[caption id="attachment_2881" align="alignleft" width="234" caption="Running our first 5K!"][/caption]

9)    Encourage physical activity.  Make it fun for the whole family.  Involve your child(ren) in the planning.  Participate instead of sitting on the side lines. 

 

10) Be a good food role model.  Try new foods yourself, and describe the taste, texture, and smell.  This may help peak your child’s curiosity.  Offer only one new food at a time, and offer it at the beginning of the meal when your child is very hungry.  Avoid lecturing/forcing your child to eat.

 

Check out my last post on Raising a Healthy Family - for tips from our Special Guest presenter, Dr. Jo Zurbrugg.

Friday Fitness: Train with TRX

If you think resistance bands are travel friendly gadgets, check out the TRX!  Weighing less than 2lbs. - the TRX delivers greater performance and functionality than any other piece of equipment. So what exactly is this nifty contraption?

 

The TRX system was originated by the U.S. Navy Seals. Later developed by Fitness Anywhere, the TRX is a suspension trainer. The TRX method of leveraged bodyweight exercise safely aids in the performance of hundreds of exercises that help to build power, strength, flexibility, balance, and mobility. Due to its versatility, TRX can be used absolutely ANYWHERE. Train at home with their exercise DVDs, in the office or at the gym, in the park and or better yet, bring it with you to Hilton Head Health!

 

TRX is a simple yet challenging way to adhere to your fitness regiment. So what are you waiting for? At least watch the video below and check out what all the hype is about!

 

Tip of the Day

Do it for you and no one else!  The reasons should be personal for changing your behaviors.

Tip of the Day

Mix with positive and supportive people.  Who you associate with influences your thoughts, actions, and behavior.

Ask the Expert: Mindless Eating

Q: I notice that a lot of times when I snack while doing something like watching TV, reading a book or driving – without even thinking about it – I’ll have eaten more than I wanted to (sometimes it’s a sleeve of cookies or even an entire bag of chips).  How can I avoid doing this?

 

A: Beth Leermakers, Wellness Counselor: 

It sounds like your mindlessly eating, which is actually quite common.  What we encourage our Guests to do is practice mindful eating.  When you don’t pay attention to what you’re eating, you may not enjoy (or even taste!) your food, and you may wind up eating much more than you had planned.  Eating mindfully—really focusing on what you’re eating--is a good way to savor your food and feel satisfied after eating less food.  Studies have shown that the first four bites of a food are the most satisfying.  Mindful eating involves slowing down and noticing what the food looks, smells, and tastes like:

 

-  Use your non-dominant hand

-  Look carefully at your food

-  Note the food’s texture, color, and shape

-  Pay attention to any thoughts you’re having about this particular food or food in general

-  Smell the food

-  Put the food in your mouth and notice how it feels/tastes before you begin chewing

-  Chew your food slowly, really experiencing the taste

Tip of the Day

Craving a piece of cake?  Eat it --- and enjoy everything in moderation!

Tip of the Day

If something is hard to do, do it every day.

Get H3 Inspired: Douglas McGhee

About two and half years ago, weighing in at approximately 260 lbs., I was diagnosed with high blood pressure.  This was the wake up call that made me realize I needed to do something about my health before it was too late, and I was physically unable.  It was then that I decided to take a 6-month leave from business to focus solely on myself.  Not really knowing what to do, my first step was to research my options; this is when I came across Hilton Head Health (H3).  From what I read, H3 seemed like the perfect place to help “kick start” my journey to better health – and I was right. 

 

It was in January of 2008 that my wife and I came for two weeks each.  I came in with a high degree of trepidation, but that quickly disappeared when I arrived and met other guests attending the program.  The camaraderie among the staff and Guests alike was very evident, and something that I feel was a significant contributor in my continued motivation and success.  In just those 14-days, I lost 14 lbs. – which is something I hadn’t been able to do in close to 10 years.  And within five months of returning home, I had lost a total of 60 lbs.  It’s been over two years now, and I have still maintained that loss. 

 

I’m now at a point in my life where I’m happy with my personal fitness and overall health – so I’ve decided to do something bigger, something beyond myself.  At the beginning of this year, I lost a close friend to pancreatic cancer.  In his honor, fourteen others and I will participate in a charity fundraiser and climb Mr. Kilimanjaro.  I continue to live healthy and challenge myself.

 

~ Douglas McGhee

 

For more stories like Douglas', click here.    If you have a story you’d like to share, please e-mail us at getinspired@hhhealth.com! Make sure to put ‘Get Inspired’ in the subject line.

Tip of the Day

Start each dinner with a mixed green salad.  Not only will it help reduce your appetite for more caloric foods, but it also will automatically add veggies to your meal.

H3 Yoga Series: Sun Salutation

To complete the H3 Yoga Series, here's one extra bonus video, Sun Salutations.  If you missed videos Part 1 - 4, you may view them on the Hilton Head Health YouTube channel.

 

Follow along with Brigid below to complete a 12 pose Sun Salutation; performed in a single, graceful flow.  Each movement is coordinated with one single breath.  In this video, complete a series on each side, left and right, to complete the set.

 



 

Are you a yoga enthusiast, or are you interested in learning more about yoga techniques?  If so, we have the perfect retreat for you!  Our very popular Yoga retreat is coming up in September.  Read more and see a sample schedule on the Hilton Head Health website.

H3 Recipe: Parmesan Tofu Stuffed Tomato

  

A fan favorite and feature from our weekly update newsletter (sign yourself up to get those here), I share with you...

 

H3 Parmesan Tofu Stuffed Tomato

 

Ingredients:

4 each          Globe tomatoes, hollowed out in the center

Pinch            Salt and Pepper

1/3  cup       Parmesan Cheese, fresh, grated

½ tsp.           Rosemary, fresh, chopped

1 Tbsp.          Basil, fresh, chopped

1 cup              Tofu, extra firm, cubed small

½ cup            Panko bread crumbs

 

Preparation:

~ Preheat oven to 350°F. 

~ Hollow out six Globe tomatoes and then set aside.

~ Season hollowed out tomato with salt and pepper.

~ In a small bowl mix parmesan, rosemary, basil, panko, and tofu

~ Place ¼ cup of tofu cheese mix in tomatoes.

~ Bake in oven for 15- 20 minutes

~ Tops of tomato should be lightly golden brown.

~ Let stand for 5 minutes then serve!

 

Note:  For those who love a good sauce, serve with the H3 Marinara or your favorite Dijon.

 

Number of Servings: 6

Serving Size:  1 tomato

Calories: 140

Fat: 5

 

Check back next Sunday for another healthy and delicious receipe from H3’s Kitchen!

Tip of the Day

Spice up your life!  Use herbs and spices to add color and a healthy savory taste to your favorite meals.

Tip of the Day

Are you an informed shopper?  Make sure to read the labels and pay close attention to serving size.

Target Tight Abdominals Right

 

It seems like every day some new abdominal infomercial hits the market guaranteeing us that perfectly toned midsection. Does anyone remember the flex belt and other abdominal belts that were heavily advertised about five years ago?

 

If not to give you an idea it was touted as a revolutionary abdominal toning belt claiming to give consumers a perfectly toned six pack in just two weeks.  The flex belt uses a method called Electronic Muscle Stimulation (EMS) that contracts your abdominals just by strapping it around your waist. What’s unreal is that it is actually approved by the FDA, but remember this does not mean it’s better than regular abdominal exercises.

 

The fact of the matter is that abdominal training has nothing to do with having a flat stomach or a beach body six pack. The FDA does NOT approve abdominal belts as weight-loss products, so as always a tighter core comes from lowering your body fat percentage and focusing on a healthy balanced diet and regular exercise program.  The point is never fall into the infomercial trap!  There is no reason to go out and spend hundreds of dollars on these products when you can just get on the floor for your core work.

 

In early 2000, a study by ACE (American Council of Exercise) was conducted recruiting 30 healthy men and women to determine the most effective common abdominal exercises. The subjects ranged from ages 20 to 45 from occasional exercisers to every day exercisers. The research team led by Peter Francis, Ph.D., even looked at popular infomercial products such as the Torso Track and AB Rocker. Each of the exercises were introduced randomly with subjects completing 10 to 12 repetitions, by executing a 2 second concentric phase (the initial contraction) and a 2 second eccentric phase (the lowering phase of the contraction).

 

So how did the researchers determine which exercise targeted best? 

Tip of the Day

TGIF.  Reward yourself for a good week eating healthy and exercising with a massage, new book or movie.

Friday Fitness: Do Toning Shoes Actually Work? Independent, Peer-Reviewed Study says, No.

I’m bound to catch some resistance in writing this article.  Anecdotally, toning shoes are the best thing since leg-warmers and Chuck Taylor All Stars.  Toning Shoes, such as Skechers’ Shape Ups, are the fastest growing segment of the $17 billion-a-year athletic footwear industry, cruising along with a customer base that is 90% women.  The shoe that promises to “shape up” your behind is expected to see a sales growth of over 400% this year, translating into over $1.5 billion.  So, I’m assuming if you're reading this you’ve either seen them in action or own a pair yourself.

 

Manufactures claim that the shoes “can help you burn more calories”, “tone your butt”, “relieve tension in the neck and back” and even help “keep you out of the gym.”  In addition the basic theory is enticing to consumers, which is why so many are probably quick to embrace.  But, what does the science really say?  The American Council on Exercise, a non-profit group, has published the first independent peer-reviewed study that examines the efficacy of their claims.

 

The results; toning shoes are no more effective at working your muscles than regular running shoes.  Yes it’s true, you’ll probably end up burning through more money than calories.  The research was sound and conclusive.  After observing heart rate, oxygen consumption, perceived exertion and calorie burn the experts say “there is simply no evidence to support the claims that these shoes will help wearers exercise more intensely, burn more calories or improve muscle strength and tone.”

 

But, you may say, I’ve been reading all the reviews and blogs that boast their comfort and brag about how much you can feel your muscles working.  Dr. Porcari, the lead researcher on the ACE study says it best, “Do you feel different when you’re wearing these shoes? Of course you do because you’re walking on probably on inch worth of cushioning.  They feel different, and that’s why when people first wear them they’re probably going to be sore because you’re using  different muscles.  But if you wear any sort of abnormal shoes that you’re not used to wearing, your muscles are going to get sore.  Is that going to translate into toning your butt, hamstrings and calves? Nope.  Your body is just going to get used to it.”

 

Nike, however, is one of the few major companies that refuse to buy into the hype (see below).  They gave us the classic slogan of “Just Do It!” and now they are poised to break through the hysteria with the line “This Shoe Works  If You Do.”  I completely agree, stop looking to magic shoes for the answer.  Our bodies are designed to move.  The human foot has 26 bones and 20 muscles working in unison.  Don’t make your body relearn how to walk, use the perfect machine that’s been given to you.  And if it’s the butt your concerned about, eat a bagel less a day and shoot for those 10,000 steps.

 

Tip of the Day

Are your muscles sore?  Make sure to stick to your exercise routine - taking more days off could actually make it worse!

Ask the Expert: Meat or Plants

Q: If I’m iron deficient, does it matter whether I consume a plant or animal source of iron?  What are the best ways to increase my iron intake?

 

 

A: Chef Jen:

There are two forms of iron that can be consumed through foods:  heme iron, found in meat, fish and poultry, or non-heme iron from plant sources (example: spinach).  For those trying to increase your iron intake, you will need to know this fact:  heme iron is absorbed two to three times more efficiently than non-heme iron.  Assuming you are not vegetarian, it is best to get iron through animal sources (meat, fish, and poultry).

For those following a vegetarian diet, careful meal planning can help increase the amount of iron absorbed.  Foods rich in vitamin C help aid the absorption of non-heme iron when eaten at the same meal. 

A few ways to increase your iron intake is to include any of the following into your meal plan: two eggs, chicken breast sandwich, turkey breast, lean hamburger, or a fish filet.  If you are a vegetarian, you may try options like a handful of nuts on a spinach salad, or maybe a lentil and bean soup. 

To see a list of foods rich in iron and vitamin C, click here. 

 

For well-balanced and nutritious recipes, visit the Member’s Only section of our website.

 

If you think you may have an iron deficiency, please check with your healthcare provider.  Iron deficiencies can also have causes unrelated to diet; your healthcare provider’s recommendations will be specific to your needs.

Tip of the Day

Ditch the keys! Start “active commuting” by riding a bike or walking to work.

Get H3 Inspired: Victor Aldrich

My life was in a downward spiral. I had just been laid off, I was a little over 300 lbs and I was truly unhappy. I had lost weight before but I gained it all back and just couldn’t seem to break myself of this vicious cycle. It was then that I realized I needed to do something. That’s when I found H3. It looked like exactly what I needed to jumpstart a healthier way of living.

 

I stayed at H3 for three weeks, and in just those three weeks—I not only lost 24 lbs, but I completely transformed my life. It’s wasn’t that I didn’t know what to do; it was that I didn’t know how to do it. H3 taught me how to change my behaviors—how to eat healthy and how to exercise.

 

My stay was the complete mind, body and soul experience. It really made me open up—and want to do everything I could to change myself, to turn things around. I understood that this program is about choice—and you get out what you put in. It was then that I committed myself to the program 110%. For me this was more of a mental journey rather than a physical one.

 

Over the course of this past year or so, I’ve completely turned my life around. I’ve traveled the world, I’ll soon be receiving my MBA, and I’ve continued to lose weight—a total of 92 lbs. My energy has shot completely through the roof—everyone from my family to acquaintances has noticed the improvement in not just my looks but my attitude and actions. I feel as though now, the sky’s the limit! And not only am I healthier, but my family’s seen the change in me and decided they too want to embrace a healthy lifestyle. My father has gone on to lose 25-30 lbs.

 

When I first left H3, I set mini-goals. Ten pounds here, twenty pounds there—but never did I think I could reach a total of 100 pounds. But now, 92 lbs. lighter, I can see the 100 lb. mark is within my reach.

 

Victor Aldrich, 26

 

 

For more stories like Victor's, click here.    If you have a story you’d like to share, please e-mail us at getinspired@hhhealth.com! Make sure to put ‘Get Inspired’ in the subject line.

Just Say No!

When you add physical activity and healthy eating (with all the planning and preparation they require) to your lifestyle, something has to give to make time for them.  When you take on too many responsibilities at home, work, and/or in your community, you may not have enough time and energy left to take care of yourself.  If you frequently find yourself over-extended, think about what commitments you’d like to let go.  Learn to say “No” to tasks that drain your time and energy.

If you could say “No” to someone or something in your life…

Who or what would you say no to?

What project or obligation would you give up?

What relationship would you end?

What date might you break? 

List 5 things you’d like to say “no” to:

Tip of the Day

Do you eat too fast?  If so, try eating with your non-dominant hand.

Raising A Healthy Family

Our topic of the week at H3 is Raising a Healthy Family.  August is here, and kids are soon off to school and back to reality.  Along with the change in schedule, children experience many other changes – in their activity level, eating patterns, peer pressure, and stress levels.  Our guest presenter this week, retired Pediatrician, Dr. Jo Zurbrugg, is introducing the basics of the 5-2-1-0 Health Program for children/families.  The philosophy of these 4 key points can set your family on the right path to a healthy lifestyle. 

 

Test it out on your kids (and yourself!) to see if you pass the test!  Stay tuned for more tips on role modeling a healthy lifestyle!

 

5-2-1-0 Health Program

5 Servings/day of Fruits and Vegetables (minimum)

2 hours/day (maximum) of sedentary time (screen/computer, game boys, etc)

1 hour/day of consistent activity

0 avoid sugary drinks (colas, juices, etc.)

 

For healthy and kid-friendly recipes, check out the Member's Only section of our website.  Pita pizzas, smoothies, and even desserts!

Tip of the Day

Want to sleep better?  Relieve stress.  People with uncontrolled stress are more prone to insomnia.

H3 Recipe: Macaroni & Cheese

Who doesn't love a steamy, gooey bowl of macaroni and cheese?  Well, if you are reaching for the blue box - DON'T!!  An entire box of Kraft Macaroni & Cheese has 1230 calories and 44 grams of fat!!  Instead, when you come across a craving for a delicious bowl of cheesy goodness, try the H3 version.  I promise, it won't leave your taste buds disappointed!

 

H3 Macaroni & Cheese

Ingredients:

4 oz.                Dry whole wheat pasta or multi-grain elbow pasta

1/2 cup          Skim Milk

2 Tbsp             Fat free cream cheese

1/2 cup           2 % Sharp or Mild cheddar cheese (Kraft)    

1 cup               Broccoli, cut into bite size florets                     

 

Preparation:

~ In a medium sauce pan bring water to a boil.

~ Add in whole wheat or multi-grain pasta and stir.

~ Cook pasta until it is soft but still has a little crunch.

~ Pour pasta and water into a strainer, draining out all the water.

~ Return drained pasta to the pot.

~ Stir in skim milk, cream cheese, and 2% sharp cheddar cheese.

~ Serve immediately. Enjoy!

 

Chef's Note:  Cooked pasta is about ¾ of a cup, with broccoli added should be about 1 ¼ cup!  

 

 

Number of servings:   2

Serving Size:    6 oz. cooked

Calories:   330

Fat Grams:  7

 

Check back next Sunday for another healthy and delicious receipe from H3's Kitchen!