Happy Halloween!

Have a safe, healthy and happy Halloween!

If you missed any of our Halloween-inspired posts, check them out:

Sweet & Spicy Pumpkin Seed Recipe



 

The Best & Worst of Halloween Candy

It Takes Two to Tango

We’re closing in on the end of our month-long focus to women’s health, and the month would not be complete if we didn’t talk about the importance of a strength training program.   

The Department of Aging and Geriatric Research at the University of Florida recently conducted a trial that looked at the effect of diet-alone program compared to a diet-with-exercise program among a group of obese older women (>65 years).  The purpose of the study was to examine the effects on weight loss, in addition to physical function in muscle mass and strength. 

The trial resulted in the group of women with “active intervention” (diet-with-exercise) achieving greater weight loss than did the group with the “control intervention” (diet-alone).  Additionally, the active intervention group also improved physical function, maintained muscle mass, and strength.  These findings support the belief that elderly women can effectively diet for weight loss, without compromising their physical strength, if an appropriate exercise routine is also followed. 

Strength training is about more than simply toning.  It’s about maintaining the functionality of life.  That is such a precious gift we’ve been given!  So ladies, ready to Tango? 

Check out our Body Sculpting guidelines for ideas on getting a great full body strength routine using two sets of hand weights.  Start out with 2 sets of 12 repetitions, using a weight that is challenging.  I know we ladies like to focus on our arms and abs, but don’t forget about the legs!  They are large muscles, which help you burn more calories and therefore burn more fat, but they are also crucial to functional movements like walking and standing up from a chair.   Following a program like this, 2-3 days per week, along with cardiovascular movement and a balanced diet, will not only help you achieve the weight loss you are looking for, but give you the strength to live the life you enjoy.  Shall we dance? 

 

Sports Medicine Bulletin.  “Active Voice: Exercise and Diet Promote Safe Weight Loss in Obese Older Adults”  Thomas W. Buford, Ph.D.

Friday Fitness: Myofascial Release

Today we will be using a tennis ball to help release tension in the chest, back and shoulders.  Myofascial release, a form of self-massage, can be used throughout the body at particular trigger points.  These trigger points can represent areas of hardened inflammation or connective tissue that is excessively tight.  The techniques in the video below will help relax the muscle fibers, open the shoulders and increase flexibility.  Have fun!

Ask the Expert: Halloween Candy

Q: With Halloween this weekend – I know I will want to splurge a little and enjoy a few of my favorite sweet treats.  What are the best options when deciding on which candy to savor and which to skip? 

A:  What’s Halloween without the candy? And what’s candy without the ghoulish amounts of fat and sugar?  Both of which inevitably wreak havoc on our waistline. Although candy has little, if any, redeeming nutritional value, don’t restrict it all together.  

In preparation for this fun and festive holiday, it is important that you enjoy and restrict in moderation. In this situation, it is important to have a plan. Thus, which candies are “unwise, better, best”, as Bob Wright would say? A recent study that I came across in “MyHealthNewsDaily”- MSNBC took at look at 37 of the most popular Halloween candies from Blow Pops to Skittles, Baby Ruths and 100 Grands. They reported on the five best and five worst based on their fat and sugar content. Take a look to see where your favorite candy landed on the list and then plan your Boo-licious holiday accordingly!

The Best:

1. Jolly Ranchers: Three of these hard candies have 70 calories, no fat and 11 grams of sugar. It's hard to do much better than that.

2. Blow Pops: This 18-gram candy-gum combo has 60 calories, no fat and 13 grams of sugar.

3. Gobstoppers: Nine pieces of this everlasting treat have 60 calories, no fat and 14 grams of sugar.

4. Pixy Stix: There are 60 calories, 0 grams of fat and 15 grams of sugar in seven straws of this fruit-flavored candy.

5. Candy corn: Nineteen pieces of this ultimate Halloween candy has 140 calories, no fat and 32 grams of sugar.

The Worst:

1. Mr. Goodbar: A 49-gram Mr. Goodbar will cost you 250 calories, 17 grams of fat (including seven grams of saturated fat) and 23 grams of sugar.

2. NutRageous: Another nutty candy, a 51-gram NutRageous bar, will run you 260 calories, 16 grams of fat (including five grams of saturated fat) and 22 grams of sugar.

3. Snickers: Maybe a Snickers bar really should be a meal on its own. A 59-gram bar has 280 calories, 14 grams of fat (including five grams of saturated fat) and 30 grams of sugar.

4. Baby Ruth: A 60-gram bar has 280 calories, 14 grams of fat (including 8 grams of saturated fat). It also has 33 grams of sugar, the second-highest sugar total among the candies examined, better only than a 60-gram 3 Musketeers candy bar that has 40 grams of sugar.

5. Mounds: The only candy on our "Worst 5" list to not have peanuts, a 49-gram bar of this coconut treat has 230 calories, 13 grams of fat and 21 grams of sugar. It also has 10 grams of saturated fat, the most of any of the 37 surveyed candies.

Where does your favorite Halloween candy land – the best or worst list?

Tip of the Day

The best exercise is the one you will do regularly.

H3 Recipe Bonus: Sweet & Salty Thai Candied Pumpkin Seeds

[caption id="attachment_3903" align="aligncenter" width="300" caption="All smiles - must have tasted his candied seeds!"][/caption]

Have you carved your pumpkin yet?  Make sure to save your seeds – and turn them into delicious Thai Candied Pumpkin seed treats! 

Trick your friends by surprising them with a nutritious and healthy alternative to the mounds of candy bars and chocolates handed out this weekend.  Pumpkin is a lower fat seed and rich in zinc and protein, but when mixed with sweet-hot-salty syrup and baked until crunchy they do become rather addictive so be sure to follow the portion size!

Here’s the recipe from the H3 kitchen:



Thai Candied Pumpkin Seeds

INGREDIENTS:

• 1 cup Demerara (raw) sugar


• ¼ cup water


• ½ cup maple syrup


• 1 tsp cayenne pepper


• 1 tsp kosher salt


• 3 cups raw pumpkin seeds

PREPARATION:

• Heat oven to 400°.

• Combine first five ingredients in a sauce pot and gently simmer to a light caramel

• Stir in pumpkin seeds

• Spread seeds thinly on a spray-oiled baking sheet and place in hot oven for 10 minutes

• Remove from oven and stir seeds with a broad, flat, metal spatula, pulling seeds from the edges of the pan to the middle and the middle to the edges to help evenly brown

• Return pan to oven and bake 5-10 minutes longer until seeds are vigorously bubbling, watch carefully

• Remove from oven and stir again. The stirring causes crystallization

• Scatter seeds onto a sheet of parchment or wax paper and allow to cool

• When cool break apart

• Store in an air-tight container

Number of servings: 24

Serving Size: 2 Tbsp

Calories: 189

Fat Grams: 12

Protein: 8 grams

Tip of the Day

Be aware of your history.  Family history is an important risk factor for issues like stroke, heart disease, diabetes and cancer.

Health Benefits: Helper's High

Have you ever heard of the "runner’s high"? You may have never latched onto the high, but you’ve probably heard the phrase. What about the "helper’s high"? I wasn’t aware of this until I read a recent article, but volunteering actually leads to increased health benefits. There are many aspects that contribute to our overall wellness, obviously physical activity, nutrition, our environment, but how can volunteer activities help us live longer and healthier lives?

In a study conducted by the Corporation for National and Community Service, volunteer activities not only provide individuals with a sense of purpose and life satisfaction, but the simple act can help service members become physically and mentally strong. In general, the study found that volunteers reported greater life satisfaction and better physical health than non-volunteers. At the same time, older adults experience greater positive changes in their perceived health as a result of their participation in volunteer activities. The results of the survey at large, found those that gave social support to others had lower rates of mortality, less incidence of heart disease and lower rates of depression.

The article went on to explain that the health benefits are derived from the increased sense of purpose. Additionally mentioning that one hundred hours a year is the “Volunteer Threshold” where no further health benefits will be derived from volunteer activities.

About three weeks ago, I implemented a Wednesday weekly fitness class, called “Fit for Life” at the Hilton Head Boys and Girls Club. I felt a need to volunteer because for every overweight or obese adult in the United States, there are at least two children. Who knew I’ll gain some additional health benefits along the way? The class will span over the course of eight weeks and each week, we will bust out some of H3’s favorite fitness classes. The past three weeks we’ve done lucky of the draw, some staple boot camp calisthenics and this week is core strength!  Zumba Instructor Jackie will be back over as she’s been there in the past to get the kids moving.  Also, Amber will soon stop by to get the kids pounding the wall with a little Cardio Boxing, do you think they are ready?

 

Read the entire Health Benefits of Volunteering report here: http://www.nationalservice.gov/pdf/07_0506_hbr.pdf

Devin's Dash Race Results

 

The results are posted! 

Click here to view.

H3 Recipe: BBQ Chicken Pita Pizza

 

INGREDIENTS:

 4 each            Whole wheat pita bread

2 each            Red onions, cut thin, and caramelized in sauté pan

1 1/3 c.           Bell peppers, mixed colors, julienned or chopped (1/3 c./pita)

½ c.                 H3 BBQ sauce (about 2 T. / pizza)

1 c.                  Part skim mozzarella cheese, (1/4 c. / pizza)

8 oz.                Chicken breast, cleaned, grilled, and chopped small (2oz/pizza)

PREPARATION:

• Preheat oven to 375


• Grease sheet pan with pan spray


• Layout pitas  on sheet pan


• Ladle 2 ounces  of sauce over pita and spread


• Spread out caramelized red onions over pizza about ¼ cup each


• Then mixed peppers, chicken breast, and mozzarella cheese.

 Chef’s Note:  The calorie count may vary depending on the type and size of pita used.  Be sure to pick whole wheat versus multi-grain, as they tent to be the same size and lower in calories than multi-grain.  To up the filling effect, and add a serving of vegetables, add fresh spinach to the bottom before layering other ingredients on top.   

This recipe does great in toaster ovens, so if only cooking for one, that’s the way to go!

 

Serving Size:                       1

Calories:                               325

Fat Grams                             5

Weekend Workout

Today we are going back in the video vault for a weekend workout!  Follow these videos with Adam and you will complete a total full-body routine.

Enjoy your weekend!







You can watch all of our videos by visiting the Hilton Head Health YouTube Channel!

Fitness Friday: FIT Week Edition

Join us for Fit Week Fitness Friday! Look no further than a standard deck of cards.

This workout will start with a fully shuffled deck of cards (52 cards). All face cards (Jack, Queen, and King) have a value of 10. Aces have a value of 1. For each suite there is a designated, energizing, calisthenics exercise. (See below)

 The number cards will be face value (ex. 7 of spades = 7 squats).  Jokers are free cards, meaning the exercise is whatever you chose. Some great ideas for the joker include yet are not limited to: running a lap, climbing the stairs, etc.  At boot camp this week, the jokers valued in as 5 burpees!  Remember to be creative and have fun!

The object of this workout is to work through the entire deck of cards and within a challenging time frame.  Good luck!

Hearts =  Push-Ups

Clubs =  Mountain Climbers (*Modification - low plank hold)

Diamonds =  Up/Downs  (Jump up, reaching for the sky, land and reach for your ankles or the floor, bending the knees and keeping the weight in your heels.)

Spades =   Squats  (*Higher intensity - Squat thrust)

Ask the Expert: Exercising When Sick

With cold and flu season upon us, today's reader question will help you determine whether you should keep working out or take a  much needed rest day!

Q: I have had a stuffy nose and cough for a few weeks now, and I am afraid that cutting out exercise will lead me to fall off the wagon.  Is it OK to exercise when sick?

A: This time of year many of us are faced with respiratory sicknesses like allergies and sinus infections, which can be an obstacle in our adherence to exercise.  It can be challenging to decide when it’s okay to continue with your exercise program and when you should take a day off.  At H3, we talk about the “above the neck” sicknesses – if your symptoms are above the neck, like a runny nose or sinus pressure, exercise is still okay.  Physical activity may actually aid in relieving symptoms by increasing blood flow, releasing stress, and unclogging your sinuses.  If you find that your symptoms worsen, however, you may want to consider lowering your intensity or taking a day off.  

Symptoms below the neck, such as body aches, diarrhea or other stomach problems, and especially a fever, are all signs that you should take it easy until you’re feeling better.  Allowing some time off from your exercise routine when you’re sick can be an important part of self care.  Health and Wellness does not only include getting your workout in – remember the other pieces are important too – eating a balance diet, drinking water, getting adequate sleep, and even remembering to wash your hands frequently when you’re in public areas all play a vital role in your health and well being.

Step-by-Step Holiday Recipe

A staple at your Thanksgiving dinner, sweet potatoes are a tasty and nutritious vegetable to enjoy throughout the entire season!  These potatoes are loaded with vitamins, nutrients, dietary fiber and antioxidants.  Choose sweet potatoes that are firm and do not have any cracks, bruises or soft spots.  Sweet potatoes should be stored in a cool, dark and well-ventilated place, where they will keep fresh for up to ten days.

You can enjoy sweet potatoes at every meal – from breakfast to dessert!  You can find many recipes on our H3 Recipe page, but today Chef Jen takes you through step-by-step picture instructions to create this quick and easy side-dish – Rosemary Roasted Sweet Potatoes. 

What you’ll need:            

• 2 each  Sweet potatoes, large, chopped into large cubes


• 1 T.  Rosemary, fresh, chopped


• 1 T.  Thyme, fresh, chopped


• 2 tsp.  Olive oil


• ½ tsp.  Salt


• ¼ tsp.  Pepper

Preheat your oven to 400 degrees F.  Peel sweet potatoes.



And cut into large cubes.  (Watch out for fingers!)



Chop fresh herbs and set aside.





In medium size mixing bowl, add oil, herbs, salt and pepper.



Then toss chopped sweet potatoes until they are evenly coated with oil and spices.



Place potatoes on baking sheet.



Roast in oven for about 20 minutes. 



Be sure to check on them every 10 minutes to flip them over/around.  This will aide in even browning. 

Once ready, plate and serve.  You will be able to smell the fresh herbs and sweetness of the potatoes wafting through your kitchen – filling the room with holiday spirit!



Chef’s Note:  You can make sweet potato fries instead, just cut your potatoes into thick long strips.  These go great with any protein of choice and give great variety to your fall menus!

Serves: 4

Serving size:  ½ cup

Calories:  100

Fat:  2

 

Check out this month's issue of Fitness magazine to see easy mix-and-match meals from H3's Executive Chef Jen Welper!  Also, see what Chef Jen has to say about organic foods in Sharlene K. Johnson's article, "Eat Better, Spend Less."

Click to view the recipes.

The Weather is Beautiful, Wish You Were Here

Join us for a beach walk - in beautiful Hilton Head Island.  The weather is perfect - now is the best time of year to visit and enjoy the program at Hilton Head Health.  Start your day with a Sunrise Beach Walk, get through the mid-morning slump with a Beach Boot Camp and end the day with a relaxing Beach Yoga class. 



This week is our FIT Week specialty week, in which we are enjoying finding inspiration through exercise.  Outdoor activities and excursions take place all week long - kayaking, forest preserve trek, biking, beach boot camp, team triathlon and more!  Stay tuned for a Fit Week recap!

Tip of the Day

Make sure to eat before exercise. A pre-exercise snack is an important boost in preparation for a workout - so you have enough energy to make it through your routine!

Devin's Dash 2010 Recap

Devin’s Dash was definitely a morning of PURE ENERGY as emotions ran high.  The morning, in which the weather could not have been more perfect, began with the singing of the national anthem, as runners and walkers then made their way to the start line ready for the whistle to blow.  With over 150 participants, you could feel the excitement, nerves and readiness to race, all for the same cause – to honor Devin by crossing the finish line 3.1 miles later. 

As you approached the finish line, you could feel the energy as cheers echoed as each runner and walker crossed.  After the race, there was a post-race celebration complete with music, dancing, and post race fuel of smoothies and muffins.  Enjoying the company of friends and family, we waited in anticipation for the presentations.  We raffled off the prize donations, and then it was time to hand out the medals for top-finishers. 

Before the fun came to an end, the check presentation brought the laughter to tears of joy as we read the total: over $10,000!  With every registration fee, donation, and raffle ticket purchased – thank you to all who helped make this event a morning of PURE ENERGY!

Here are a few pictures from the event – to view them all visit the H3 Facebook page.

 

[caption id="attachment_3820" align="aligncenter" width="300" caption="H3 Staff Volunteer for the Race"][/caption]

[caption id="attachment_3821" align="aligncenter" width="300" caption="Runners and Walkers register for the race"][/caption]

[caption id="attachment_3823" align="aligncenter" width="300" caption="H3 Guests having fun!"][/caption]

[caption id="attachment_3819" align="aligncenter" width="300" caption="Medals Presentation - 1st Place in Age Group!"][/caption]

[caption id="attachment_3825" align="aligncenter" width="300" caption="We raised over $11,000 for the American Cancer Society!"][/caption]

If you weren’t able to make it on Saturday, you can watch the check presentation here:

Tip of the Day

Download new music to your iPod regularly - it has been shown that you work out harder and longer when listening to music.  It also makes the time fly by and much more enjoyable when you are listening to your favorite jams!

Friday Fitness: 5K Race Tips

You can feel the excitement and energy already building for tomorrow's Devin's Dash 5K Run/Walk here at Hilton Head Health.  We are overwhelmed with the donations and registrations that have been pouring in to help celebrate and remember the life of Devin Scheaffer.  Thank you all who have donated and registered for tomorrow's race.

Here I am, straight from the finish line, with three tips to get you race day ready!



Don't forget to post your times in the discussion box - we look forward to seeing how many people from all over the country participate in honor of Devin.

Check back tomorrow for pictures, video and results from the race!!

Ask the Expert: Seasonal Produce

Today's reader question is for H3 Chef, Jen Welper:

Q: The fall is my favorite time to visit the local farmer's market.  In getting ready for the approaching holiday seasons, I have already started testing out my favorite seasonal recipes.  What are your recommended fall produce picks and recipe ideas?  

 



If you 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

Be persistent. If at first you don’t reach your goal try, try again!

Who's Who at H3: Dot Young

If you’ve ever visited Hilton Head Health (H3), then you’ve undoubtedly had the pleasure of meeting Dot.  Dot is H3’s Program Administrative Assistant aka the go-to girl for most of your program needs and services.  Many of you know and have spoken to Dot, as she’s the first face you see when you enter the door into the Program Offices; you probably even know her office music of choice – but did you know that she’s one of the most tenured H3 Team members? 

Dot was born and raised in Hardeeville, SC.  She attended South Carolina State University in Orangeburg, SC, where she attained a B.S. degree in Office Administration and Management.  Upon graduation, Dot moved to Myrtle Beach, SC, where she worked with AVX Corporation for seven years.  Wanting to return home, Dot moved back to Hardeeville where she found a job on Hilton Head Island in Sea Pines Resort. 

Dot joined the H3 Team in 1993 where she started out doing a little bit of everything (even more so than she does today!).  She assisted in multiple departments ranging from Front Desk/Guest Services to Sales and Marketing to Program.  She eventually found her niche in Program Services, and today is considered one of the most valuable players by the Program Staff.  Dot’s responsibilities include distributing the daily and weekly schedules, managing the Health Specialists’ schedules and making Guest appointments (ranging from Metabolic Assessments to Personal Trainings to Private Consults), and much more! “I may not be a Bob, Beth or Adam, but I am glad to be a part of this team and help contribute to the life-changing experiences we offer here.” 

One of Dot’s most fond memories is when one Guest completed her first triathlon during our fitness-focused specialty week. “Everyday leading up to that event, she came to me and expressed her worries of not being able to complete it. And although I would reassure her, she still did not believe in herself.  Needless to say, Friday quickly came – and she completed it. As she crossed the finish line, tears of joy rolled down her face, which instantly brought tears to mine – and every staff member and Guest who witnessed it. It’s moments like that when I’m reminded of the impact we have on each Guest’s life.” 

When she’s not assisting our Guests and/or Staff, you can find Dot spending time with her family, fine-tuning her landscape photography skills (trees to be exact) or gardening.

5 Apps for Health and Fitness

Use your iPhone and Android phone for more than just chatting...

1.       RunKeeper – Rated as the best “App for Running” by O’Reilly Media.  This nifty GPS-powered running log tracks your location, providing pace, distance, and altitude info, even mapping your running route. RunKeeper syncs to the app's website, where you can analyze, chart, and share stats to your healthy heart's content. Because it relies on GPS, the app works only outside (sorry treadmill users), and iPhone limitations keep it from tracking your run in the background (you're on pause if the phone rings).

2.       CardioTrainer for Android – I personally have an Android powered phone so this is the App that I enjoying using on my runs.  CardioTrainer is a phenomenal tool for running. It tracks steps taken, miles traveled, pace, and calories burned. It also tracks your history through graphs or high scores, supports treadmills, provides voice notifications for progress, and plays music.

3.       Tap and Track  – If you’re looking for a comprehensive weight loss App - this is the one for you!  The Tap & Track app will allow you to keep track of your calories by calculating your Basal Metabolic Rate (BMR) and finding the daily calorie needs of your body based on your gender, age, weight and height. The app also considers the type of occupation you are in and applies the very well-known Harris Benedict Equation while doing the calculations. The application features can be divided into 4 parts; Food, Exercise, Graphs and Report. You will find the app very easy and pleasant to use. You can find the food list, the exercises, the graphs and of course the final report by simply tapping the iPhone screen with your fingers.

4.       Nike+ GPS App - The Nike+ GPS App for iPhone will pull in data from the device’s accelerometer and GPS to give runners an effective, accurate and useful tool for getting in shape and staying motivated.  My favorite part of this App is the ability to receive “cheers” from your Facebook friends.  When you start a run it will post to your Facebook profile automatically and if someone comments on your post it will read the text to you while working out.  Very Cool!

5.       Lose It – This has been my most recommended App for weight loss.  It was the first user-friendly calorie-counting app for the iPhone, and it is free. The Lose It app from FitNow utilizes the Mifflin equation to determine what your daily calorie intake should be. You input your age, height, gender and current weight then choose your goal weight; Lose It tells you how many calories you can eat each day to meet this weight loss goal. Then your work begins.

 

What are your favorite Health and Fitness Apps on the iPhone or Android?

Tip of the Day

Find another alternative to eating when you are bored, tired, or lonely.

Women's Health: Cancer Screenings

With October celebrated as Breast Cancer Awareness month, and pink ribbons and paraphernalia all around us, it is hard not to think about our risk for disease and what we can do to prevent it.  The American Cancer Society says, “If Americans ate a healthy, balanced diet that emphasized plant foods and helped maintain a healthy weight, as many as one-third of all cancer deaths in the United States could be prevented." 

The ACS also supports and informs us of studies that show physical activity’s benefits and contributions towards reducing risk of cancer.  In addition to diet and exercise though, we can still take action in maintaining our health and preventing cancer from becoming deadly.  Cancer Screening means checking for a disease when there are no signs or symptoms.  Sometimes waiting for the signs to show up is too late – so take action for your health!  Review the top 4 screenings for women’s health below, and make your appointment today.

1. Pap Smear screening for Cervical Cancer – Cervical Cancer used to be the leading cause of cancer death for women.  Over the past 40 years, the CDC reports the number of cases and deaths have decreased significantly, large due to the screening, which can catch abnormal cells before they turn into cancer.  Women should begin with this screening about 3 years after becoming sexually active, or by age 21.  This screening is done every 1-2 years, depending on the type of test.  This screening tests for abnormal cells only, and may require further testing if abnormal results occur. 


2. Mammogram for Breast Cancer – Prior to age 40, it is recommended that women perform self breast exams to be familiar with how your breasts feel and to report any changes right away.  Your doctor can also perform a breast exam at the time of your pap smear screening.  At age 40+, women should schedule an annual mammogram for a more detailed screening for breast cancer.


3. Colonoscopy for Colon Cancer – There are a variety of screenings for colon cancer.  Speak with your doctor about the one that makes the most sense for you.  This screening should be held once you turn 50 years old.  Examples of screenings include: Yearly fecal occult blood test (FOBT), fecal immunochemical test (FIT), Flexible Sigmoidoscopy, Colonoscopy, Double contrast barium enema, or CT colonography. 


4. Clinical Exam for Skin Cancer – It is important to look over your skin for abnormal or changing areas, especially moles.  This can usually be done during a regular health checkup.  Follow this link for great tips on self examination, along with a chart for mole mapping.

A few more resources for Women's Health screenings:
http://www.cdc.gov/cancer/cervical/statistics/   http://www.cancer.org/Healthy/InformationforHealthCareProfessionals/FactSheets/index

H3 Recipe: Chicken Parmesan

Doesn't this dish look delicious?!  Add this to your meal plan for the week and surprise your family and friends with this healthy version of a classic dish.

Ingredients:

4              Chicken breast fillets  (4 oz. each)

2 each   Egg whites

1 cup     Panko bread crumbs (Japanese bread crumbs)

¼ cup    Parmesan cheese, grated

1 tsp.     Basil, dry

1 tsp.     Oregano, dry

¼ tsp.    Sea salt

To taste Ground pepper

2 cups   H3 Marinara Sauce (½ cup per person)

¾ cup    Mozzarella cheese; part skim-low moisture

1 can      Cooking spray

Preparation:

• Preheat oven to 350°F


• Pound out each four ounce fillet until ¼ inch thick; set aside


• Mix egg whites in a medium sized bowl that is large enough to dip the fillets in


• In a separate bowl mix the Panko crumbs, salt, pepper and parmesan cheese


• Dip each fillet into the egg whites, then dredge in the breading mixture; top each fillet with cheese


• Spray baking sheet with cooking spray; lay fillets across the pan


• Bake for approximately 20-25 minutes or until golden brown


• Serve with ½ cup H3 Marinara Sauce

Chef’s Note: To help brown the tops of the fillets, spray a small amount of pan spray on top of each fillet.

 

Number of servings: 4

Serving size: 4 oz.

Calories: 220

Fat: 5 grams

Are you feet ready to make the Dash?

In preparation for “Devin’s Dash”, which is simply one energetic week away, one of the best ways to care for your feet is to invest in a good pair of running or walking shoes.

When you get fitted for a new pair of running or walking shoes, unless you are here at H3 and can attend our Shoe Seminar, be sure to go directly to the specialists: a sporting goods store, running store, or podiatrist.  Ask them to help you evaluate the arch of your foot.

Are you…

1. Flat-footed –your feet have low arches. They tend to roll inward as you run or walk. If this is you, you should look for a shoe that offers more stability.


2. High arches- your feet roll outward when walking. If this describes you, you should look for a cushioned shoe with greater flexibility to help absorb shock. Insoles, inserted inside your shoes, can also help to support your heels and arches. Inserts can be bought separately by shoe size as well as needs.


3. "Normal"- your arches don't fit into either extreme. If this is you, you have no worries. Most shoes are made to fit “normal” types.

In addition to evaluating your arches, when choosing running or walking shoes be mindful of pronation, the way that your foot moves after striking the ground. Below are the three types of pronation.

1.     Overpronation occurs when the foot rolls excessively inward, which can lead to muscle strains in both your legs and feet. Overpronators’ also tend to have low arches. Is this is you, you should look for "stability" or "motion control" shoes, which are less flexible, have a thicker heel and help decrease excessive pronation.

2.     Underpronation (supination) describes feet that roll outward when running or walking. Underpronators’ tend to have high arches or "pigeon-toes." Is this is you; you need to look for shoes with extra “cushioning” to help absorb the added impact on your foot strikes.

3.     Normal pronation is most common. Normal is where the foot pronates normally, but not excessively. Is this is you, you should seek  stability shoes, which are more flexible than motion control shoes but still have good support.

We hope this information helps get your feet equipped for Devin’s Dash!!! Stay tuned!

Friday Fitness: Shoulder & Rotator Cuff Stretches

Today's video gives you three stretches to increase flexibility and range of motion in your shoulders, as well as improve your posture.  Take a look as I guide you through the stretches and then spend a few minutes each day working on these exercises.

Ask the Expert: Portions vs. Servings

Today's reader question is:

Q:  I remember during my visit to H3, we talked a lot about appropriate servings and portions.  However, I seem to be a little confused – what is the difference between a serving and a portion?  And which is more important for me to focus on when trying to lose weight?

Watch the following video from Bob for the answer:



If you 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

Try a new recipe - we have over 100 recipes on our website from you to choose from.  By cooking more you’ll not only gain control over your nutrition, but save money!

Get H3 Inspired: Andy Fowler

It was April 15, 2010. I knew I had been gaining weight, but when I stepped on the scale, I was just under 275 pounds – AGAIN! For a 6 foot man who is too close to 60 years old, that is not good! I was not just disappointed, I was devastated! My whole life has been a series of diets – you name it, I’ve tried it. I’ve successfully lost weight, but I have never successfully kept it off. It was time to take some major action!

I got on the Internet and started to search for what I will affectionately refer to as a “Fat Camp” for adults (admit it; you’ve thought the same thing!). I went through several “advertisements,” but there was something different about Hilton Head Health. Not sure what it was, but maybe it was the concept that I needed to make a lifestyle change and concentrate on the healthy aspects of weight control. Maybe – but maybe it was also the fact that it was one of the more reasonably priced programs, and I could drive there from Memphis! Whatever the reason, I now categorize this as the second best decision of my life (asking my wife to marry me will always be the best!).

I booked an all-inclusive two week stay there.  What do you get for that? Well, the easiest and simplest thing is this—you stay in a very nice condo on Hilton Head Island (that alone would cost at least $200 plus a night!); you get three outstanding (yes OUTSTANDING) meals a day prepared by professional chefs –not just “cooks,” and snacks that you will learn to refer to as “metabo-meals.”  That’s not all – you also get amazing classroom instruction by remarkably informative experts in the fields of nutrition, exercise physiology, etc., as well as a bevy of exercise classroom opportunities with professional, board-certified personal trainers from all over the place! I have always been intimidated by the Pilates, yoga, aerobic, Tai Chi, etc. classes they have in the gym at home. All of the participants there know what the language is, and what the next “move” is going to be. I felt like I would be totally out of step to join. Well, at Hilton Head Health, you will get to try those and several more! That alone was rewarding!

I learned what my resting metabolism rate is; I had a fitness assessment; I learned how to monitor my caloric intake and see the difference between what I burn versus what I ingest. I learned healthier food choices, and I learned that there are no “BAD” foods, as long as you use common sense and exercise moderation. I learned way too much to explain it all here!  Here’s the bottom line – I can tell you what it is like to jump in a pool and swim, but until you actually do it, you will never really know.

Oh yeah – so where am I at now - 5 months later? Great question – I started at 273 pounds. I was stretching out of a size 44 pant – had to buy a couple for 46’s to wear for work. I grew into an 18” collar shirt. Today – beginning of October 2010? I weigh 226 lbs. I have lost almost 50 lbs – but, when I had a body composition analysis done, I found out that I have also gained 28 pounds of muscle – so that’s about 75 pounds of fat –GONE! I went out to the store last night and decided I needed some jeans for the upcoming winter months (yes, it can get a bit chilly in Memphis, TN) – they are a size 36! I am stoked!!  My advice? JUMP IN THE POOL! Sign up today!

Andy Fowler

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

Ever heard the phrase 'you are the company you keep'?  It's true!  So be sure to mix with positive and supportive people.  Who you associate with influences your thoughts, actions, and behavior.

The Comfort of Fall

[caption id="attachment_3733" align="aligncenter" width="300" caption="My favorite piece of fall!"][/caption]

Fall is definitely in upon us.  The past two mornings that I have left for work, there is a distinct chill in the air.  So much so that I (the very hot-natured person that I am) have had to wear a light jacket!  Fall is definitely one of my favorite seasons, mainly because down here in South Carolina, the weather is perfect!  It doesn’t get too chilly – and there is no humidity – so that means being able to enjoy the outdoors.

There is something so comforting about fall.  I’m not sure if it is being able to wrap up in soft and cozy sweaters, drink hot chocolate or if it is the comfort of warm fall foods.  The tastes of one of my favorite holidays – Thanksgiving.  It’s time to put away the berries and melons, and welcome the winter squash, bowls of warm chili and my favorite of them all pumpkin!

I have a bit of an obsession with that little orange harvest veggie.  Not only do I enjoy the seasonal pumpkin scented candles and have even succumbed to a tube of pumpkin flavored lip gloss, but I will include pumpkin on pretty much anything else that goes in my mouth.    

Little did I know, that pumpkin was not only delicious, it is very nutritious!  Pumpkins are loaded with antioxidants, vitamin A and fiber, and low in calories.  You can also find loads of nutritional benefits in their seeds too – they are high in amino acids and zinc. 

Pumpkin can be enjoyed in recipes ranging from breakfast to snacks to dinner and desserts.  In the mornings, I add about ½ cup to my oatmeal and a tablespoon of brown sugar – it’s like a slice of pumpkin pie first thing in the morning!  Watch out for the canned pumpkin – it flies off the shelves.  On our website you can find recipes for pumpkin muffins, candied pumpkin seeds and pumpkin cheesecake.

If you love fall cooking - join us in November for our Holiday Cooking Healthy workshop – and you’ll learn how to prepare healthy versions of your favorite traditional holiday dishes!

Tip of the Day

Eat right when you wake up. This jump starts your metabolism for the entire day and prevents energy imbalance!  Visit the healthy recipe section for tasty breakfast options to keep you full throughout the entire morning.

Care-giver Burnout

During the month of October, we are celebrating Women's Health Month.  In addition to our Healthy Lifestyle™ program, we have extra sessions focused on breast cancer, menopause, body image and other topics related to women’s health.  Each Monday, H3 Daily will have a featured Women's Health post covering one of the mentioned topics. 

Are you so busy taking care of others that you don’t have enough time and energy left to take care of yourself?  If so, it’s time to move yourself higher up your own priority list.  A recent H3 guest mentioned this well-known verse:  Love your neighbor as yourself.  She pointed out that we often forget what that really means.  You’re supposed to treat other people as well as you treat yourself.  However, many women wouldn’t dream of treating other people as poorly as they treat themselves.  If this is true for you, you deserve better!  You deserve to take time to eat healthfully, exercise regularly, relax, and do things you enjoy. 

“But it would be selfish to focus on myself.”  Think about what happens when you don’t take care of yourself.  You may wind up gaining weight, getting sick, feeling resentful, being miserable, and burning out.  If you don’t take care of yourself, eventually you won’t be able to take care of anyone else.  Remember the flight attendant’s words of wisdom:  “In the event of loss of cabin pressure, put your own oxygen mask on first, then assist others.”  Remind yourself that it is not only ok to take care of yourself—it is essential.  Instead of thinking of your actions as selfish, try to think in terms of “self-care” or “self-preservation.”  During Women’s Health month, put your own mask on first!

H3 Recipe: Tres Leches Cake

A light, fluffy and moist cake - the perfect dessert for a special meal!           

 INGREDIENTS:

1 each             Cooking Spray

6 each             Egg Yolks

2/3 cup           Sugar

2 tsp.               Vanilla extract

2 cups              Flour, All-Purpose

2 ½ tsp.           Baking powder

¼ tsp.              Salt

½ cup              Skim milk

6 each             Egg whites

3 T.                  Sugar

Milk Sauce

1 each             Fat free sweetened condensed milk  (14 oz)

1 each             Fat free evaporated milk (12 oz)

½ cup              Skim milk

 

PREPARATION:

• Preheat oven to 375.


• Spray large baking pan


• Place egg yolks, 2/3 cup of sugar, and 2 teaspoons of vanilla in a large mixing bowl.  Beat with a mixer until thick and pale.


• In separate bowl, mix flour, baking powder, and ¼ teaspoon salt; mix well. 


• Add the flour mixture and the ½ cup of skim milk alternately to egg yolk mixture.


• In another large bowl, beat 6 egg whites on high speed until foamy.  Then add the 3 tablespoons of sugar one at a time .


• Beat eggs until stiff peaks form.


• Gently fold egg white mixture in with the egg yolk mixture.


• Spoon batter into prepare baking sheet pan.


• Bake at 375 for about 20 minutes.


• When cake is done, pull out of oven let rest for about 10 minutes.


• Then invert out of pan, and pierce the top of the cake with a fork making many fork spears.


• Prepare milk sauce.  (Make sure before pouring milk mixture over cake that you have a pan with a lip on it so extra milk does not run on you.)


• Slowly pour milk mixture over cake, then let stand for at least two hours. 


• Serve with fresh berries and low fat whipped topping.

Number of servings:  25

Serving size:  1 piece

Calories:  100

Fat grams:  4

The Atkins Diet Emerges Again

A couple of days ago a guest asked me my opinion of the Atkins Diet. Yes, it’s been years since Atkins dominated the weight management scene, but there is still interest in it.  As those of you who have long been a part of the H3 family will remember, we were not then, nor are we today, fans of the traditional high protein, high fat Atkins Diet.  A study recently published in the Annuals of Internal Medicine supports our position.  

The results of the study however did suggest that a low carbohydrate diet, whose fat and protein comes from plant sources rather than meat, is healthier.  Dr Frank B Hu, a professor of nutrition at the Harvard School of Public Health and the article’s lead author, commented “You can have the initial Atkins type low-carb diet which is loaded with sausage, bacon and steaks, and you can have a healthy version of the low-carb diet with more plant or vegetable based protein and fat. We looked at these two versions and found that the impact of the two to be drastically different. Those who follow the animal-based version have increased risk of total mortality and cancer mortality in particular.”  Those on the plant based version had lower death rates, especially from heart disease. The plant based diets got their fat mostly from vegetable oils, nuts and peanut butter, and the proteins from legumes, nuts and whole grains.

While we have been recommending a plant based diet for years, we have not recommended low carbohydrate diets.  If you are going to follow one, it should be one that gets the majority of its fat and protein from plant sources.  While we have not specifically recommended a plant based low-carb diet, or a vegetarian diet for that matter, we have endorsed a “more vegetarian” approach for years.

For information of the benefits of and tips for including more plant based food in your diet on a regular basis, check out New American Plate campaign on the American Institute for Cancer Research’s web site, www.aicr.org.

Tip of the Day

This weekend, why not spend an evening preparing a healthy home-cooked meal?  People consume 50% more calories, fat and sodium when they eat out than when they cook at home.  And you often miss out on fruits, vegetables, whole grains, beans and other vitamin-rich foods.   Check out our Healthy Recipe page for tons of healthy and delicious options.

Friday Fitness: Should I lift fast or slow?

During Strength Training Sessions, Why is important to perform repetitions slowly and controlled?



Good Day H3 Dailies!  Today our video touched upon the importance of speed in relation to repetitions.  No matter what gym you attend, you’ll see exercise enthusiasts flying thru their sets. The problem is their repetitions become far less efficient because of their rate of completion.  Remember it is always better to perform an exercise slowly, controlled, and correctly to the point of fatigue. By slowing down your contractions, you will target the selected muscle group more powerfully and not be wasting time in the gym! Anyways, below are the highlights that must be taken from today’s Friday Fitness Blog.

Importance of slow and controlled repetitions

1. Allows entire focus on contraction of the muscle (isolates the muscle)


2. Helps avoid using the momentum of your body to lift the weights


3. Concentric  (contracting) and Eccentric (lengthening) phases 4 to 6 seconds each


4. Minimize the risk of injury


5. Allows for added concentration on breathing

Join us next week for another tip on our Friday Fitness blog!

**Editor's Note: Everyone at H3 would like to wish Jeff GOOD LUCK on his marathon this weekend!  Jeff has been dedicated to his training, as well as overcoming an injury, we know that your hard work will show through! Join us in sending positive thoughts his way by leaving Jeff a few words of encouragement in the comment section.