Tip of the Day

To maximize your sleep time, don’t hit the sack after engaging in high-sensory activities, like watching TV or e-mailing.  Try journaling or reading to prepare your body for rest. Chances are you’ll fall asleep faster and sleep better!

Get Back on Track After Thanksgiving

Last week I sent a Thanksgiving e-card to my friends: A Chihuahua with a crazed look in its eyes saying “Step Away from the Stuffing!”  A cute card with a potentially guilt-inspiring message (unintended on my part!) …

If you over-indulged on Thanksgiving, it may be hard to let go of the guilt and get back on track with your healthy eating and physical activity.  Many people succumb to the “I’ve already blown it, so I may as well keep eating” mental pitfall.  This all-or-nothing attitude can derail your weight management and fitness progress.  To get your mindset back on track:

Keep your temporary setback in perspective.  Instead of saying “I’ve totally blown it,” say “Oops, I slipped.”  What do you do when you slip and fall down?  You get back up.  Right away; not next week or next month. 

Do the math.  Figure out how many extra calories you consumed.  If you consume 3500 extra calories, you will gain one pound.  Therefore, even if you ate an extra 4000 calories on Thanksgiving Day, which only amounts to a gain of 1.14 lbs – if you get right back on track with your eating and physical activity.  If you keep eating for the next two weeks, then you can really gain weight. 

Forgive yourself.  Instead of saying “I’m so weak. I have no self-control.  I’m a failure,” remind yourself “I am human.  I chose to eat that 2^ndpiece of pie.”  You are going to slip occasionally, and that’s normal and ok.  What is important is how you respond to that slip.  By acknowledging that you chose what to eat (instead of saying you have no control), you can plan to make healthier choices in the future. 

Focus on getting back on track.  Tell yourself “If I get right back on track and do a little extra exercise this week, I haven’t done much damage.  I can still succeed at my weight management goals.”

This week, think about on what small steps you will take to get your eating and physical activity headed back in the right direction.  Have a great week!

H3 Recipe: Quick and Easy Soup and Sandwich

When pressed for time this holiday season and need a quick, easy, healthy and delicious dinner idea – try our Roast Beef Philly Melt and Creamy Tomato Basil soup.  Warm up on a cold day with this classic comfort meal!

Roast Beef Philly Melt

Ingredients:

4 each            Whole Wheat Bread or Arnold’s Sandwich Thins Whole Wheat

2 each            White onions, julienned (cut long and thin)

2 cups             Button or crimini mushrooms, quartered

½ teaspoon   Black pepper

½ cup             Fat-free cream cheese (2 Tbsp per piece of bread)

12 each          Roast beef, deli sliced thin, low sodium(3 slices per slice of bread)

4 slices           Swiss cheese, reduced fat

Preparation:

• Preheat oven to 350ºF.


• Heat a large non-stick sauté pan over medium high heat. Spray with cooking spray and sauté onions and mushrooms. Add pepper.


• Spread 2 Tablespoons of cream cheese onto each slice of bread.


• Arrange three slices of roast beef over bread, then top with 1 ½ cups of onions and mushrooms.


• Then top off with slice of Swiss cheese.


• Bake for 10 to 15 minutes or until cheese is browned and bubbly.

Chef’s Note: Calories will vary dependent on the type of bread used.  To save a few calories, try using Arnold’s Sandwich Thins.

Number of Servings:         4

Portion Size:                        1 slice

Calories:                               199

Fat Grams:                           2.2

 

Creamy Tomato Basil Soup

Ingredients:

1 T.                  Olive oil

4 each             Garlic cloves, minced

1 each             Onion, chopped fine

1 T.                  Basil, dried

1 T.                  Oregano, dried

1 T.                  Sugar

½  cup             Tomato concentrate

8 cups             Diced tomatoes, canned

6 cups             Vegetable stock, broth or water

12 leaves         Fresh basil

2 cups             Skim milk

1 T.                  Sugar (if needed in addition)

½  tsp.             Salt

To taste           Ground pepper

2 T.                  Arrowroot or cornstarch

2 T.                  Cold water for arrowroot or cornstarch (to thicken)

Preparation:

• In a large saucepan, heat to medium low and warm the oil.


• Add the garlic, onions, seasonings, sauté until lightly golden.


• Stir in the tomato concentrate


• Add the tomatoes and vegetable stock.


• Bring to a simmer, and stir occasionally until the tomatoes break down.


• Add fresh basil.


• Remove from heat and let cool slightly and then put in food processor or blender and process until smooth.


• Pour blended soup through a fine strainer or even cheese cloth.


• Then place back into soup pot.


• Make sure to taste and adjust the seasoning if necessary.


• Bring soup back up to heat, and add your thickener of choice.  Make sure soup thickens before adding next ingredient.


• Then add skim milk or half and half, to achieve the creamy color.


• Taste soup before serving to make sure it has met your taste buds satisfaction.

Number of Servings:            15

Serving Size:                         ½ cup

Total Calories:                      75

Fat Grams:                             1

Fundamentals of Finding Your Stride

With another Turkey Trot in the books, I figured how could there not be a better time to go over a few points to tweak our running technique. My love for running started as an H3 program intern, and as a full-time member of the H3 squad, I’m amazed of how much this sport motivates our guests. Many of our guests come in never expecting to participate, but in the end push themselves to where they think they can’t go, while enjoying the experience.

Personally, I see running as not only an opportunity to challenge yourself, but at the same time it allows one to remain free and relaxed. Every time I go out for a run, I honestly learn something new about who I really am as a person. We’re beginning to see a popular trend in the sport, and the best part is every single runner has different goals – anyone can compete. If you’ve ever experienced these feelings then you probably know that the single best feature of running is that it’s INTENSE no matter who you are.

Walking, jogging, and running come naturally to many of us, but have you ever been taught the proper technique? A lot of the time we tend to focus on the aerobic benefits of cardiovascular training (which don’t get me wrong is phenomenal), but if you’re looking to improve your running performance it’s important to take a step back and find your stride. In any sport, improved skills can lead to better economy of movement with additional savings in energy. Why is this important? It allows you to exercise for a longer duration (stamina), improve your times (new PRs!), and probably the biggest gain is that you’ll experience less running related injuries.

Running is very complex with many actions that we will not even begin to go over; today we’ll focus on the key elements that will get you off and running.

1.  Posture – chin on chest, shoulders slumped, back humped over, arms nearly straight or held in front of the chest crossing the midline – these are probably the biggest energy wasters when it comes to running technique.

-          Keep chin high, eyes looking into the distance

-          Shoulders relaxed in line with your trunk

-          Arms should remain close to your side with a normal rhythm

How to improve? Have a friend shoot a video of you running, check the cues.

2.  Vertical Foot Movement – “Pose Method” of running technique formulated by Nicholas Romanov. The basic tenet is that runners should experience his/her feet moving up and down – not swing backwards and forwards.

-          Recovery foot lifted toward butt, fall straight back down to surface

-          Keep a small acute angle with knee under your hips (“short pendulum”)

-          Increases stride rate and makes a runner more efficient

-          Diminishes impact forces, thus reducing injury

 3.  Minimal Support Time – This one is all about your foot strike. The distance you move while running is determined by how long your feet stay on the ground. In a nut shell, shoot to decrease contact time with the ground and eventually aiming to land on the ball of your foot.

-          Three types of landing: Heel Strike, Forefoot Landing, Mid-foot Landing

-          As a heel striker, runners  become way more susceptible to injury especially to the leg bones, ankle, knee, hips, and lower back

-          Gradual progress and work on your foot strike – Do not go from a Heel striker to Forefoot

 4.  Minimal Vertical Oscillation – too long of a stride where your foot is ahead of your trunk. This results in bouncing up and down on each and every movement even creating a greater impact.

-          Create horizontal movement by landing on mid-foot

-          Foot should strike just slightly in front of your center of gravity

-          Lean from the ankle (a straight line should be able to be drawn from ear-hips-ankle)

Tip of the Day

Remember Bob Wright's key phrase 'Unwise, Better, Best' when dining out!

Friday Fitness: JumpFit

Most would agree that jumping rope is for play, not for exercise. After all, many of us jumped rope as a kid on the playground. Therefore my question is - why can’t exercise be play? Not only can it be play – it should be!

For years, athletes have been utilizing jump ropes to improve their conditioning. Next week our athletes here at H3 will have the opportunity to participant in our very own jump rope conditioning class a.k.a. “JumpFit”. This class will essentially be an interval/circuit class. The 45 block will be spent alternating between two minute jump intervals and two minute strength intervals, similar to the popular ULTRA circuit.

The class will be a great option for in-house guests, giving them a chance to participate in a new high energy class.  For those who can’t be here to join in the jump rope fun, I encourage you to try it at home.  A great way to add variety to your home and gym workouts, the jump rope is the perfect solution.  With that being said, this post gobble gobble Friday’s Fitness Challenge is for you to grab a rope, and join us in jumping ourselves fit!

Why you should jump rope:

• It’s inexpensive. Most ropes cost less than $10. Higher-quality ropes are around $20 and top-of-the-line models are near $25.


• You can do it practically anywhere. A jumping surface like hardwood, rubberized flooring, or very thin carpet is preferred, but any hard surface works fine. Outside, inside, at the gym—anything goes.


• It burns a lot of calories in a short amount of time. It is estimated that 10 minutes of jumping rope (at 120 turns per minute) has the same benefit as jogging for 30 minutes. Those are great numbers for people short on time.


• It’s compact. A jump rope makes a great addition (or start) to your home gym. You don’t have to spend hundreds of dollars on a piece of equipment that takes up a lot of space. A jump rope can rest nicely in a drawer, on a shelve, etc.


• You’ll notice improvements. Jumping rope helps build agility, speed, balance, and coordination, while improving your overall fitness level.


• You can do it with your family. Because jumping rope is a fun activity that almost anyone can do, it’s also an easy way to get your whole family exercising with you. Try making a game out of it. How many jumps can you do in a minute? How many jumps can you do without stopping or messing up? What kind of cool tricks can you do while keeping the rope turning?

What you should know before you begin:

Before you start, let’s make sure you have the right size jump rope. When you step in the center of the rope, the handles should just reach your armpits. Check the chart below for the correct length rope according to your height.

Your Height      Rope Length

Under 5’                      7’

5’ to 5’5”                     8’

5’6” to 6’                     9’

Over 6’                        10’

 

Reference: www.sparkpeople.com

Happy Thanksgiving from Hilton Head Health!

Have a wonderful day with your family and friends!  Enjoy fellowship, great food and cherish the time spent with the ones you love.



What are you thankful for?

Reunion Week Finale – Murder Among the Matey’s Dinner Party

I would like to send a BIG THANK YOU to all of you who were with us and participated this past Friday in our murder mystery gourmet dinner.  From captain to deck-hand, you all did a magnificent job getting into your characters!

For those of you who missed out, take a look at these photos – it was so much fun!  Each guest was provided a character role and a costume, and with objectives to complete throughout the evening, enacted a murder investigation for a matey who was murdered in their very presence.  With delicious healthy food, good company and lots of laughter, what more can you ask for?  After a week filled with fitness challenges, cooking demonstrations, and again, great company, it couldn’t have ended on a better note.  We hope you’ll join us next time for some harmless fun!

Cold Weather Workouts: Deciphering Degrees

As winter approaches, the temperature is not only changing, but our thoughts of exercising outside begin to freeze. We start to say to ourselves: “Not today, it’s too cold to exercise outside; I’ll exercise when it warms up!” Well here’s the deal, it’s never to cold to exercise if you prepare!

With a few myths out there, it’s time to learn what’s factual and ten secrets to battling through tough temperatures.

Dispelling Cold Weather Myths

Cold-weather exercise isn’t safe.
False! Nearly everyone can exercise safely in the cold, even individuals with heart issues or asthma. As long as you check with your doctor and learn the H3 ten tough temperature secrets you’ll be fine!

I don’t need to drink as much water since I’m not sweating.
False!  No matter who you are, you can become just as dehydrated in cold weather. It’s important to drink plenty of fluids before, during, and after your workout because hydration allows your body to regulate body heat. 

Ten Tough Temperature Secrets

1. Layer Up.  It is essential to dress in layers so that you can easily remove them as the workout progresses. Start with a thin layer first – preferably material that draws away sweat like polypropylene.  Make sure to avoid cotton and don’t over layer! Remember, exercise does generate a good amount of heat, thus the goal of clothing preparation is to  balance sweating versus shivering.

2. Block It.  You may not be aware, but the sun can be just as harmful (if not more so) in the winter months. Go ahead and put on some sunscreen, lip balm, and sun glasses.

3. Head towards the Wind.  If at all possible, begin the walk, jog, bicycle loop or other workout in the prominent direction of the wind. This way on the journey back home, you’ll  not only have an extra push, but you’ll be much less likely to get the chills.

4. Make your Motivation.  Obviously we’d rather reside in our nice warm beds, but it’s important to maintain our fitness levels over the wintry weather months. This year really make yourself accountable by recording your workouts or performing them with a friend or next door neighbor. Set a goal for the spring and come up with your own personal rewards system for venturing out into the icy elements.

5. Know the Signs.  Be able to recognize the signs of frostbite and hypothermia. These are two injuries that can with no trouble result from exercising in cold weather. By understanding the signs and symptoms you can easily avoid and treat these common cold weather injuries and  know when to head home!

Signs of frostbite include: numbness, burning, tingling, skin turning white, hard, starts to itch, and/or peels.

Signs of the more severe hypothermia include: shivering, goose bumps, confusion, muscle stiffness, lack of coordination, slurred speech and even unconsciousness.

6. Protect the Essentials.  Exposing yourself to the cold certainly poses greater risk to your extremities. Bundle up your hands, feet, and head to protect yourself from frostbite. Lastly, make sure to follow these ten secrets because each will factor into a safe winter exercise experience.

7. Stay Dry.  Clothing that becomes wet from rain or precipitation will unquestionably effect your body’s ability to regulate heat.

8. Check the Weather.  You’ll not only know how many layer to wear, but sometimes it is just too cold or windy to exercise outside. Pay attention to the wind chill because it is one more factor to increase the need for insulation.

9. Switch to a Wintry Weather Workout.  Pick up or learn a new sport/exercise specific to the winter months. Try cross-country skiing, ice skating, snow shoeing or even snow boarding. If snow is unavailable you’re your looking to stay warm, find another alternative hit up the gym scene or a new exercise video. 

10. Consume Complex Carbohydrates.  Just like exercising in the heat, foods high in carbohydrates enable the body to properly regulate its temperature.  Additionally, they provide the body that extra energy if need be. Warm complex carbohydrate foods are particularly ideal such as breads, soups, potatoes and cereals.  

Or if all else fails, take a trip down to Hilton Head Health, where we are enjoying 70 degree beautiful weather!

Friday Fitness: On the Go!

H3 Fitness Director Adam Martin and H3 Guest Lisa give you a quick and easy workout for those on the go!  With a resistance band, you can get in a full body routine practically anywhere in under 15 minutes.  No excuses!

Tip of the Day

Don't wait until the New Year to get a jumpstart on your health and fitness!  Start now and make it a habit, you'll start 2011 feeling healthy, fit and ready to conquer new challenges.

Ask the Expert: Turkey Preparation 101

If you haven't noticed by our recent blog posts, everyone here at H3 is getting excited for the Holiday season!  Today's Ask the Expert is with H3 Chef Jen Welper.  Watch on to learn her tricks for preparing your turkey.

Check back tomorrow for a travel friendly workout from Fitness Director Adam Martin and his special guest!

Tip of the Day

An apple a day keeps the doctor away!  Enjoy one today - as they are currently in season.  Honeycrisp, Gala, Pink Lady's, Washington, Red Delicious...perfect for a Metabo Meal!

H3 Daily to the Holiday Rescue!

Yesterday’s Holiday Survival Guide blog gave you tips on how to maintain your sanity, and weight, but I thought I would point out just a few items on this very website that may be of extra help during the holidays.  Check them out…and pass them on to your friends and family!

• Pressed for time during the holidays?  Fulfill your cardio and strength training requirements at once with our Quick and Easy: Full Body 30 Minute Routine!


• Traveling or simply don’t have access to a gym?  No excuses with our No Equipment Required: Travel Routine.  You can do this workout anywhere – on the go or even in your own home!


• Organize and prioritize your time with our Daily and Weekly Task Manager journals.  Schedule in a workout, as well as time to de-stress with a fun or relaxing activity!


• R-E-L-A-X and take a quick break from the everyday pressures and chaos with a few relaxation techniques. 


• Enjoy your favorite recipes with healthy alternatives.  Check back later this week for a Holiday Recipe special – including a Southern favorite – Pecan Pie!


• Set H3 Daily as your homepage so that every time you log-on to check your email – you will have a daily nutrition article, stress tip, recipe or fitness routine waiting for you!


• If all else fails, remember you can email or call our program staff at ANY TIME!  We are here to help!

Keep a Level Head (and Scale) This Holiday Season

This time of year, my mind is filled with wonderful things like gatherings, giving, family and friends, memories, and traditions…. But there is also a reality of increased stress, deadlines, last minute shopping, heavy crowds, cold weather, minimal daylight and way too much fruit cake, and the fear of packing on the pounds you’ve worked hard all year to lose.  Fortunately, we do have this little something called hope… check out these 4 points to help you keep a level head (and a level scale) during the holidays:

1)    Re-Establish your Goals

• Consider adjusting your expectations from losing 1-2 pounds per week to 0-1.  Weight maintenance during the holidays can be just as big a success as losing 5 pounds last month.  If you typically gain 5 pounds over the holidays, and you maintain this year, theoretically you’ve lost 5 pounds, considering the track record! 


• Re-set boundaries for foods like sweets and comfort foods – consider what you feel you can manage without feeling deprived.


• Set new goals for maintaining your exercise program through the holiday season.  Give yourself an incentive to help motivate you to stick to it.  Remember, it’s that habit you want to keep alive, even if you decide to scale back a bit.

2)    Brainstorm holiday gatherings and come up with a plan

• Opt to bring a healthy dish to the pitch-in so that you are confident there is something you feel comfortable eating and can share your healthy alternative with others.


• Do not show up on an empty stomach.


• Food before alcohol

3)    Carve time out for your special holiday tasks – and set priorities and limits for yourself.

• Deep cleaning the house (or splurge and have it done for you)


• Hanging decorations


• Shopping and gift wrapping


• Volunteer time

4)    Make time for reflection.

• Reflect on the gifts, opportunities, and memories you’ve received this year


• Take time to share your love with friends and family.


• Think about what new goals and memories you’d like to create for 2011!

 

From our doors to yours, Happy Holidays, and we are thankful for all the memories you’ve created with us at H3!

Tip of the Day

Eat breakfast within 30 minutes of waking.  This jump starts your metabolism for the entire day and prevents energy imbalance!

H3 Recipe: Roasted Pork Tenderloin with Spiced Apple Cider Compote

Last week, I shared a recipe from our Holiday Cooking Healthy workshop - Butternut Squash Risotto.   With Thanksgiving right around the corner, I thought it most appropriate to share another great holiday recipe!   Browse our Healthy Recipe page for a great side dish to accompany this savory and sweet main dish.



Roasted Pork Tenderloin

Ingredients:

2 each   Pork tenderloins, cleaned and trimmed, plain

1/2 tsp.   Sea salt

¼ tsp.   Ground white pepper

Meat thermometer

Marinade:

½ c.   Soy sauce, low sodium

½ c.   Maple syrup, sugar free

1 T.   Rosemary, fresh,chopped

1 T.   Thyme, fresh, chopped

1 T.   Garlic, chopped

1 each   Shallot, chopped

Preparation:

• Marinate pork tenderloin or pork medallions at least an hour before cooking. 


• Reserve some marinade and place in sauce pot, to let reduce to use as sauce.


• Preheat oven to 350ºF


• Place parchment paper on baking sheet, or simply spray sheet with cooking spray.


• Place each tenderloin on the baking sheet, and season.


• Bake in oven for 20 minutes or until the internal temperature reaches 145ºF.  This internal temperature will cook the pork at a medium.  If a well done center is desired cook to an internal temperature of 160ºF.


• Once tenderloin has reached your desired doneness slice on a bias and serve with your favorite sauce or our spiced apple compote.

Number of Servings: 6
Serving Size: 4 ounces
Calories: 170
Fat: 2

Spiced Apple Cider Compote

Ingredients:

2 each   Apple, granny smith, peeled and cored, cubed

1 each   Shallot, chopped

1 c.   Apple juice, or apple cider

1 T.   Brown Sugar

½ tsp.   Cinnamon, ground

½ tsp.   Red pepper flakes (use ¼ tsp. at a time)

2 tsp.   Cornstarch + cold water about 2 tsp.

Preparation:

• Warm sauce pan to a medium heat


• Once pan is hot, add shallots and cook until tender then add apple cubes.


• Let apples cook for about 5 minutes, stir frequently.


• Then add apple juice, brown sugar, cinnamon, and pepper flakes.


• Stir frequently and bring apples to a simmer until apples are tender and sauce has a slight thickness to it.  If more thickness is desired add small amounts of cornstarch in cold water.  Until you have reached your desired consistency.


• Serve over pork tenderloin.

Number of Servings: 4
Serving Size: approx ¼ cup
Calories:40
Fat: 0

Wellness Coaching: The Next Health Trend

We’ve heard of corporate coaches and life coaches, but what about wellness coaches? According to a recent survey by the American College of Sports Medicine, “educated and experienced fitness professionals” now constitute the MOST important fitness trend in the world. With two thirds of our healthcare costs driven by our daily choices, we can see why now, more than ever, is a good time to seek guidance in our pursuits of developing and maintaining a healthy lifestyle.

So what is wellness coaching? In a nut shell, wellness coaching is the art of creating an environment thru conversation and a way of being, that facilitates a process where anyone can make healthy changes and achieve all the lifestyle goals that they can imagine. Wellness coaches shoot to put the clients in charge of their own health by not only asking them to take charge of their lives, but by uncovering their natural impulse to be well, and inspiring and challenging them to go beyond what they would do alone.  The goal of any coaching relationship is to help individuals become one’s best self.

How does wellness coaching work?  Most certified wellness coaches meet with clients on a weekly, bi-monthly, or monthly basis, mainly via phone calls.  Wellness Coaches work one-on-one with clients to develop their personal wellness vision, three month goals, and a series of weekly goals that will help take them to their peak wellness.  Coaches serve to act as non-judgmental and empathetic support partners by allowing clients to develop right before their eyes.  They don't just give advice, but act as tour guides in creating lasting changes.

Why would I ever need a coach?  In a recent study by the University of Kansas, Center for Weight Management, participants in a phone based coaching program lost almost as much weight as another group receiving services through the face-to-face clinical method.  Telephonic participants lost 23 pounds over 12 weeks; and 28 pounds over 26 weeks.  Clinic-based participants lost 28 pounds over 12 weeks; and 28 pounds over 26 weeks.  To put it simply, wellness coaches make a positive impact, provide accountability, and when you’re stuck in the muck, they get you out of it.

All and all, coaching is a relatively new field, beginning in the late 1970’s in the corporate environment, but now we are beginning to see this new and needed niche in the health and fitness industry.  Hilton Head Health has certainly taken notice and over the past three months the program staff (me included) have been training to become certified Wellness Coaches thru the ACSM endorsed Wellcoaches program. We have been learning to take off our expert hats and strap on the coaching hats.  In these efforts, we hope to launch the first ever H3 wellness coaching program before the New Year.  It is one thing for our amazing guests to make lifestyle changes during their stay, but we want to ensure these changes are LASTING.  Be on the lookout for when we become certified wellness coaches because the day is right around the corner!  We are excited to finally have a network that will help our guest grow and hold onto everything they’ve learned within the H3 walls.

If you would like to learn more about the wellness coaching trend, check out this article by WebMD.

Enlighten Yourself: Don’t Fall Prey to Social Marketing

Don’t let the social marketing of healthy options at fast food chains fool you. What might sound like a healthier option may actually be worse.

Wendy’s goes gourmet as of yesterday. Yes, gourmet!  This marks the first re-design of their signature fries in 41 years. Wendy’s announced their new fry as "natural-cut fries with sea salt".  With that being said, Wendy’s will become the first national chain to serve fries with the skin on and seasoned with sea salt.  It’s all a part of Wendy’s broader strategy to appeal to customers who want more natural food.  As many health conscious food coinsurers know, there is nothing natural about fast food french fries.  Others however, might deliberate on the terms “natural” and “sea-salt”. Both advocate a simplistically healthier option, right?  I am here to enlighten you, DO NOT be fooled!

The CDC, Centers for Disease Control, recommend that daily salt intake for young healthy individuals, at most, should be around 1 teaspoon, thus 2,300 milligrams of sodium. Wendy's confirmed to NPR that the “new” medium sized fry amplifies from what used to be 350 milligrams (“old” fries) to 500 milligrams (“natural-cut fries with sea salt”). Therefore, these new “natural-cut fries with sea salt” aren’t as natural/healthful as their name concludes.

FYI: The chain has launched a Facebook campaign to promote the new fry. The page can be found under "Fry For All."

Tip of the Day

Perform every exercise in a slow and controlled fashion – this will increase the effectiveness of your workout!

Friday Fitness: CORE-TASTIC

Friday Fitness is always a fantastic day, but this week we’re going to make it CORE-tastic!  At times we get caught up with the same old boring abdominal exercises, but not this Friday – It’s time to switch it up and open your eyes to the new age of core workouts.  According to the principle of reciprocity, we have to continually be changing the exercises we perform in order to strengthen our muscles and make gains.  Our bodies get use to the same routines and if we don’t change things up from time to time we’ll hit plateaus not only in training, but also in motivation.  Anyhow, check out this week’s video and get back to us on how CORE-Tastic these exercises really are!



Resistance Band Trunk Rotations

Positioning

• Anchor resistance band around post, nice wide stance


• Contract abdominals while twisting torso


• Shoot to keep arm furthest from anchor straight

Note: To make any of these exercises more challenging, move away from the anchor. To make easier move closer decreasing the range of motion

               

Low Anchored Reverse Band Crunches

Positioning

• Anchor the resistance band to a low mount such as a furniture leg or exercise bench


• Put both your feet through the handles nice and tight


• Back flat, abs contracted, hands behind your hips to maintain a safe spine


• Scoot away from wall with legs slightly bent raised off floor

EXHALE: When knees come in towards chest  

INHALE:  While headed back to starting position

 

Low Anchored Band Crunches

Positioning

• Anchor resistance band to furniture leg or exercise bench


• Lay supine (on your back), head close to where resistance band is looped


• Knees bent, feet flat, keep elbows up above shoulders during crunch

EXHALE: When curling your torso and shoulders off ground

INHALE: While slowly lowering to start

 

Low Anchored Band Clam Action Crunches

Combine both movements!

Ask the Expert: Wright from the Source

An emerging study has gained a good bit of publicity in the media and has many guests concerned, rightfully so.  Published in BMJ (formerly called the British Medical Journal), a new analysis concluded that calcium pills actually increase the risk of heart attacks.  So, today, I am here to give you a bit of information around this current study and my advice on whether or not calcium pills are right for you. 

Watch on...



 

If you are interested in subscribing to these journals, you can find the information here:

UC Berkeley Wellness Letter

Tufts University Health and Nutrition Letter

Nutrition Action Health Letter

Who's Who: H3 Culinary Team

Week after week here at Hilton Head Health (H3), we hear from Guests who are astounded with how delicious and filling our 1200 calorie meal plan is—which is why we feel it’s important for you to meet the culinary masters behind these gourmet dishes. Back in May, you met H3 Executive Chef Jen Welper, the head of our Culinary Team—and today we’d like to introduce to the other H3 Chefs who add their own flavor and experience in the nutritious dining experience here.

Chef Marvis Hinson, Chef Educator
Marvis’ passion for cooking began with watching her mother bake biscuits when she was a young girl. Her interest continued to grow in high school when she took culinary arts classes. Marvis went on to earn a bachelor’s degree in education at Fort Valley State University and her master’s from the University of Georgia. Upon receiving her master’s, Marvis moved to Savannah, where she was a high school home economics teacher for eight years. Then in 1981, she received a rare opportunity to help launch the food management production and service program at the Savannah Technical College. As Program Director, Marvis played an integral role in Savannah Tech’s culinary arts associate degree program, as it was accredited by the American Culinary Federation. After more than 25 years at Savannah Tech, Marvis retired and today acts as Chef Educator here at H3. Her knowledge of food and passion for cooking are evident in every cooking demonstration she facilitates.

 

Chef Anuschka Schurr, Chef de Cuisine
Anuschka’s love for culinary arts began as a young child, enjoying lavish German cuisine at family dinners. Anuschka earned her associate of applied science degree from Johnson & Wales University in Providence, RI and later earned her bachelor’s in Restaurant & Resort Management with a minor in German from Colorado State University. She has extensive experience in the hospitality and food service industry, holding a variety of positions ranging from Assistant Manager at an upscale restaurant in Providence, RI, to Sous Chef at a prestigious club in Portsmouth, RI, to Executive Chef at a catering company in Fort Collins, CO. Her diverse experience over the past 20 years has prepared her for the challenge of creating healthful and delicious food while catering to our Guests’ individual dietary needs.

Tip of the Day

Warm up on a cold day with a hot cup of Green Tea.  Health Benefits are said to include lowering cholesterol, lowering blood pressure, guarding against infections, and touting anti-aging properties.  Brew some today!

Holiday Survival: Keep it Simple

[caption id="attachment_4058" align="aligncenter" width="231" caption="Keep your goals and expectations realistic!"][/caption]

With Thanksgiving two weeks away, it’s time to plan ahead to reduce your holiday stress.  Stress often comes from having unrealistic expectations for yourself and/or others.  If you expect the holidays to be perfect—from the food to the décor to the gifts to Aunt Martha’s behavior—you are probably setting yourself up to be disappointed, not to mention exhausted. 

Expectations often include the word “should:”  “I should be able to prepare the entire meal by myself.”  “The children should all behave perfectly.”   When you use the word “should,” ask yourself “Do I really want to?” and/or “How realistic is that?”  When you feel pressured to do something you don’t want to do, ask yourself “What’s the worst thing that could happen if I didn’t do it?”  What terrible thing would happen if you asked for help preparing the big meal?  What would happen if the children didn’t behave perfectly?  Would it really be so awful?   

Simplifying and delegating are important strategies to reduce stress.  What can you do to simplify your holiday celebrations?  Do you really need to serve three different desserts?  Or buy gifts for every member of your extended family?  Decide what holiday traditions/activities bring you the most pleasure, and then take steps to simplify or eliminate the others.  Perhaps it’s time to let some traditions go and create new, more active family traditions.  Walk or run in the Turkey Trot, or play touch football after dinner instead of watching the game on TV. 

What tasks can you delegate?  Asking relatives to bring a dish, getting the kids to set the table and/or clean up, and/or hiring a caterer can give you time to relax and spend time with family and friends.  And isn’t that really what the holidays are supposed to be about?    I wish you and your loved ones a very happy, healthy Thanksgiving!

H3 Recipe: Butternut Squash Risotto

A recipe from last week's Cooking Healthy: Holiday Spirit workshop!



INGREDIENTS:

• 1 teaspoon olive oil


• ¾ cup Aborio Rice or Brown Sushi Rice


• 1 cup Onion, finely diced


• 1 Tablespoon Garlic, minced


• 4 cups Low Sodium Chicken Stock


• 1 cup White Wine, Chablis or Chardonnay


• 2 cups Butternut squash, small cubes


• 3 cups Crimini mushrooms, sliced


• 1 ½ tablespoons Fresh Thyme, chopped


• 1 T. Sage, fresh, chopped


• ½ cup Parmesan cheese, freshly grated


• ½ cup Half and Half


• ½ teaspoon Salt


• Ground Black Pepper, to taste

PREPARATION:

• Preheat medium size sauté pan to medium high heat.  If possible, use a non-stick pan.


• Add olive oil- make sure to spread around pan


• Add diced onion, and sauté until soft


• Then add Aborio rice or brown sushi rice to pan and sauté with onions


• Continuously stir.


• Then pour in ½ cup of the chicken stock.


• Once that chicken stock gets absorbed in the rice, then add ½ cup of the white wine.


• Continue this same process until the last ½ cup of chicken stock is left.


• Add your asparagus, mushrooms and thyme into the risotto.


• Once the vegetables soften then add your last half cup of chicken stock.


• As that chicken stock gets absorbed into the rice then add your parmesan cheese, salt and pepper, then stir.


• Add half and half.  This gives the risotto its creamy texture and appeal, however, you may choose to leave this out. 

 

Chef's Note:  Many other vegetables can be used in place of the vegetables suggested such as zucchini, summer squash, asparagus, carrots, peppers, cherry tomatoes and different varieties of onions.

 

Serves:                       8

Serving Size:             ½ cup

Calories:                    182

Fat:                             5 grams

Napa Valley Here I Come!

You can rest assured that while you’re reading this blog I’m hiking the trails of Marin County California, just north of the Golden Gate Bridge.  Hilton Head Health is open 365, but that doesn’t mean the staff won’t take an occasional vacation.  I’ll be spending the next five days in the San Francisco Bay Area and Napa Valley.  It’s my first trip to the Northern California Coast so as a cultured young tourist I feel obligated to visit a few wineries during my jaunt.  Therefore, I figured what could be a better topic for this blog than to review the heart healthy, resveratrol packing and flavonoid fighting powers of vino.  But, brace yourself because like any responsible health educator, moderation must also be conferred!

The studies that support red wine for heart health have determined that antioxidants called polyphenols help protect the lining of the vessels in your heart.  These antioxidants can come in two forms:  flavonoids and nonflavonoids.  Flavonoids are also found in oranges, grape juice, apples, onions and tea.  However, it’s the nonflavonoids like resveratrol that are getting the most attention by scientists.  They seem to be the key ingredient in red wine that may prevent damage to your blood vessels, reduce your bad cholesterol and prevent blood clots.  I apologize if you’re a white wine drinker; it seems that the fermentation process of the grapes and more importantly grape skins used to make red wine is what gives the red wine its polyphenomic potency.

Here’s the catch, you have to drink in moderation or not at all.  Moderate drinking is defined as on average two drinks per day for men and one drink per day for women.  A drink is defined as five ounces of wine.  Keep in mind that if you have heart complications or are expecting you should consult your doctor.  Finally, wine isn’t a caloric freebie and may also influence your ordering decisions, so if you’re trying to watch your waistline you may need to reduce your consumption below the recommended amounts.  Cue the Bobism, “Resolve dissolves in alcohol!”

Who’s been to Napa Valley and which wineries should I visit?

A day in the life of H3...

If you are a H3 Daily follower and haven't had the chance to experience our program firsthand, I thought this photo diary would help you see what we do here day in and day out (as well as get you to hop in your car immediately and roadtrip to H3)! 

Meet at sunrise for a walk on the beach, peaceful and serene; there’s really no better way to begin your day.



After you return, sit down with a bowl of our warm and comforting eye-opener oatmeal and hot coffee.    Choose to top your oats with mixed berries or enjoy fresh fruit on the side. 



Before you get a bit sweaty, join Beth, Wellness Counselor, in the courtyard for a seminar on relaxation and stress.  A great listener and full of helpful strategies, you will always learn something new. 

 

Move to your first fitness class of the day – the infamous treading.  Move to the upbeat music and energetic instructors, as they take you through a series of intervals.  Cool down, and believe me – you will be looking forward to your next destination.



Make your way to the pool for a low-impact, yet still challenging, pool class.  Our pool is heated year-round, but after you can relax sore muscles in our Jacuzzi.





I bet you’ve worked up an appetite – good thing – it’s time for lunch.  Chat with fellow guests over a nutritious and delicious meal.  Today’s feature – BBQ Chicken Pizza!



After lunch, enjoy an hour of downtime, catch up on emails, take a quick nap, or participate in one of our daily fitness excursions.  Off we go to explore Hilton Head Island, to Shelter Cove for kayaking, Pinckney Island biking, or our good friends as Cross Fit to toss around a few kettle bells. 





Pull up your chair and get front row seating at one of our popular cooking demos with Chef Jen.  Learn the tricks of the H3 kitchen, and how to prepare healthy, delicious meals in your own home. 



After all that talk about food, it’s time for dinner.  Join your fellow H3 friends for a time to catch up on the day’s activities and enjoy your meal.



And maybe if you’re lucky (or it’s Friday night gourmet), you’ll end the night with this…

Friday Fitness: Conquer the Hills

Since 1992, the Hilton Head Bridge Run has hosted over 9,400 runners and walkers and has raised more than $ 30,000 for lowcountry charities. The tradition continues this weekend!

This Saturday will be the 19th Annual Hargray Hilton Head Island Bridge Run, and Hilton Health will be in attendance! More then 500 men, women, and children will challenge their fitness as well as the lowcountry elements during this race. In support of the race and your fellow H3 peers/race guru’s, Friday’s Fitness will be “Incline Intervals”. Follow the workout below to challenge your inner hill enthusiast!

• 5 Minutes --- Warm up: Start with moderate pace and gradually warm up --- 3-4 RPE


• 3 Minutes --- Baseline: Increase incline/resistance and speed to slightly higher than comfortable pace --- 5 RPE


• 3 Minutes --- Pyramid Up: Increase incline/resistance 2% every 15 seconds --- 7 RPE


• 3 Minutes --- Pyramid Down: Decrease incline/resistnace 2% every 15 seconds --- 7 RPE


• 2 Minutes --- Baseline --- 5 RPE


• 3 Minutes --- Pyramid Up: Increase incline/resistance 2% every 15 seconds --- 7 RPE


• 3 Minutes --- Pyramid Down: Decrease incline/resistance 2% every 15 seconds --- 7 RPE


• 3 Minutes --- Baseline --- 5 RPE


• 5 Minutes --- Cool Down: Slow down at easy pace --- 3-4 RPE

Total Workout Time: 30 Minutes

 

Read Jessica's post from earlier this week on her first (and definitely not the last) bridge run experience!

Ask the Expert: What's the deal with stretching?

Q: Should I be stretching before or after my work out?

A: That’s a great question - and one I get on a daily basis!  In the past it’s been suggested that we should be stretching before we work out to help prevent injury.  However, recent research points to the importance of both the type of stretching and the timing of it in injury prevention and long term improvements in mechanics.  So, what are the 2 main types of stretching and when would you use them?

Dynamic Stretching:  Stretching using speed of movement, momentum and active muscular effort to bring about a stretch.  Dynamic Stretching also increases the blood flow to the target muscle and tissue helping enhance pliability.  It’s ideal before a work out.  Examples would include:  High knees, hamstring curls (kick butts), straight leg kicks, lunges, etc.  Check out this blog on Dynamic Stretching.

Static Stretching:  Holding a stretch using body weight or some other external force.  This activates sensors within the muscles and tendons signaling them to adapt to the increased tension.  Static Stretching produces the best long term gains in flexibility.  It’s important that static stretches are performed only when the muscle fibers are warm and filled with blood.  Thus, you should be doing static stretches after your workout.  Watch the video below for basic stretches and guidelines.

H3 Recipe: Bananas Foster

This dessert recipe is a lighter twist on the famous New Orleans dish - Bananas Foster.  A perfect addition to any holiday menu!

INGREDIENTS:

4 each   Bananas, very ripe, sliced medium thickness

2 T.   Brown sugar

3 T.   Meyer’s rum

½ tsp.   Cinnamon

2 T.   Pecans, chopped (optional)

 

PREPARATION:

• Preheat sauté pan on medium heat


• Add sliced bananas and brown sugar


• Once the bananas and brown sugar heat (and sugar dissolves), add the rum and cinnamon


• Let the rum reduce and stir occasionally


• Serve warm over low fat ice cream, whole wheat pancakes or H3 French toast


• If wanted, add pecans at the very end

 

Number of Servings: 6

Serving Size: 1/3 cup

Calories: 90

Fat Grams: 1 (with the pecans)

Lasting Fitness Memories

This Saturday, the Annual Hilton Head Island Bridge Run takes place, and when I got the registration in the mail, many memories filled my mind.  This 10K was my very first running event, and it’s been an annual ritual each year since.  Having run a few races in between my first and second bridge run, it was surprising to me how much I recalled from my first run as I was along the route the next year.  I remembered the point at which my nerves dwindled and I settled into my pace; the exhilaration of seeing the first place male on their way back to the finish line, and even more the first place female (Go Ladies!).  I remember seeing another runner pass me, having already gotten to the turnaround, only for me to pass him again as he lost his breakfast over the bridge.  I remember the burst of energy I felt as I kicked in the last mile, and the support of my friend at the finish line, who’d encouraged me to sign up for it in the first place.

Since those first 2 years, I’ve ran this race six months pregnant, next as my first event post-partum, and here I am now, about to run it for a sixth time, this time being four months pregnant.  This event has become more than merely a race.  It’s the time in which I reflect on my life – what’s happened in the past year, what lies in the near future, and then also the imagination of what’s even beyond.  I reflect on everything from my fitness, my career, to my family.

I was honestly contemplating on not registering this year.  With confidence and energy running low, not feeling that I’m in as good of shape as I was the past two years even, I wasn’t certain I wanted to go through with it.  But when I think about how much more it means to me than just getting through 6.2 miles, I know I would regret not doing it even more than completing it at a slower pace. 

I share this story with you because, over the past few months especially, I’ve witness how truly meaningful events like 5Ks and triathlons have been for some of our guests at H3.  We have them on our program schedule from time to time, and even run a few private events for our own group.  Many of our guests arrive without a single thought of ever trying a 5K or triathlon… but here, they do it, they succeed at it, and they love it.  Whether it’s the competition, the charity, or the social aspect that turns you on to an event, it’s hard not to find something that you will enjoy about it.  As your mother always says, “Try it, you’ll like it!”

If you need a little boost in your workout routine, or want something to look forward to, sign up for your first 5K today!  You can go to www.active.com to search for events in your area, and we have resources here on H3 Daily to help you train to your best!  If you’ve already got a an event or two under your belt, share your story here.  See ‘ya out on the road!

H3 Recipe: Super Smoothie

Make a delicious dent in your daily nutrient needs with this quick, high fiber, liquid power breakfast combining six “super foods” for super health. Visit the Hilton Head Health YouTube channel to watch a video demonstration of this recipe!

INGREDIENTS:

1 Tbsp raw almonds

1 Tbsp ground flax seeds

¼ cup organic blueberries

½ cup mango nectar

¼ cup low fat plain yogurt

1 Tbsp Spirulina protein powder

½ cup ice

PREPARATION:

• Combine all ingredients in a blender cup and process 1 minute or until smooth

• Drink immediately

Number of Servings: 1

Calories: 218

Fat Grams: 5