Mindful Meal Planning

Here comes the New Year! Every year millions of New Year Resolutions are made, this year I challenge you to make your resolution one that sticks! Resolve to plan meals a week at a time forever and always! Meal planning will help you eat nutritiously, save money at the grocery store, and keep you from panicking and attempting to throw a dinner together when dinner hour rolls around.

1. PLAN AWAY! Take about 30 minutes of your day once a week, sit down, and decide what you would like to eat this week. Keep your goals in mind, whether you are choosing to eat more vegetables, cut calories, or incorporate more fiber. I recommend starting by planning about 3 lunches or dinners a week. Start small, once you become used to your system plan every meal. Hopefully, you will have leftovers from a few meals that you can eat another day too. Some meals like breakfast can be the same or repeating.  

2. WRITE A GROCERY LIST! Write your grocery list according to your meal plan. Include the obvious items too such as skim milk, eggs, and berries. Don't leave anything out. This will help you limit your grocery visits to just once a week saving you time, calories, and money.  Stick with your list even if something other then fruit and vegetables look tasty.

3. PREPARE EVERYTHING! On Sunday or any day you have time, reserve some time to prepare all of your meals for the week. Prepare everything, including your vegetables for omelets, peeling oranges, making sauces for each meal, etc…  Also, I strongly recommend preparing a larger recipe, and freezing it. That way in a few weeks when you are ready for that meal again it is already prepared. Use a lot of tiny Rubbermaid containers to ease portion controlling.

4. EXECUTE IT! All you have to do is come home and pop your dinner in the oven or heat a few things up. Having your dinner already prepared will help you avoid ordering pizza for dinner or just making quick unhealthy dinners.

Meal planning takes some time in the beginning of your week, but will save you time, money, calories, and stress. A few recipes that I love to include on my weekly meal plan are:

¨     Chicken Cordon Bleu (Prepare the chicken ahead, make a few extra, freeze them, and reheat at 350 degrees for about 20 minutes or until the center reaches 165 degrees, when frozen. Make the Dijonaise sauce ahead and prepare your vegetables too.)

¨     Pita Pizza (Make your marinara, freeze it in small containers. Prepare your entire pizza, wrap it, and freeze the entire pizza. Reheat when frozen at 375 degrees for about 12 minutes or until the cheese has turned a light brown color.

¨     Beef and Vegetable Lasagna (Use your H3 Marinara you already prepared and make the Beef and Vegetable Lasagna then freeze it. Reheat when frozen at 350 for about 1 1/2 hours, or until the center has reached 165 degrees.)

Planning ahead will make your life a little easier, the more you plan the easier it will get.

Happy New Year's Resolutions!

Friday Fitness - Happiness Expression Challenge

One of the joys of yoga is the feeling of being free and light.  I encourage you to cultivate that happiness by becoming aware of and grateful for the present moment.  This Friday marks the last Friday Fitness of 2011 – so let’s celebrate our lives, our freedom and our light right now in this moment! 

Below are three yoga poses – in each of the poses, I challenge you to bring attention to your limbs (in the Happiness Expression Challenge), as these are extensions of your heart.  Allow your arms and hands to create and express your happiness in the current posture.

Crescent Pose /// Warrior III /// Chair Pose

Step by Step: Crescent Pose

1. Start in Downward-Facing Dog. Exhale and step your right foot forward between your hands, aligning your knee over the heel. Keep your left leg strong and firm.

2. Inhale and raise your torso upright. At the same time, sweep your arms wide to the sides and raise them overhead, palms facing each other.

3. Be careful not to overarch the lower back. Lengthen your tailbone toward the floor (tuck your tailbone under and pull your low core in).  Reach back through your left heel to activate your left quad to help create an equal balance between both legs. Come into your right leg, (bend-lunge position) weight staying in the heel.

4. As you inhale grow taller through the torso. Be sure not to press the front ribs forward. Draw them down and into the torso. Lift the arms from the lower back ribs, reaching through your little fingers. Hold this pose for 30 seconds to a minute. Repeat the posture on the opposite side.

http://www.yogajournal.com/poses/2492

***Happiness Expression Challenge: As you hold Crescent Lunge, instead of reaching your arms up, open your arms out by your side. Turn your palms upwards as if you were catching raindrops. You are nourishing your very own happiness.  Be open and ready to receive the blessings of each moment. Smile…Let happiness in!

Step by Step: Warrior III

1. From the lunge (crescent lunge) position, stretch your arms forward, parallel to the floor and parallel to each other, palms facing each other. Exhale and press the head of the right thighbone back and press the heel actively into the floor. Synchronize the straightening of the front leg and the lifting of the back leg. As you lift the back leg, resist by pressing the tailbone into the pelvis.

2. Normally students come up into Warrior III by lunging the torso forward. This tends to shift the body weight onto the ball of the front foot and unbalance the position. Don't allow the torso to swing forward as you move into position; instead, as you straighten the front knee, think of pressing the head of the thighbone back. This centers the femur in the hip joint, grounds the heel into the floor, and stabilizes the position.

3. The arms, torso and raised leg should be positioned relatively parallel to the floor.  For many students the pelvis tends to tilt. Release the hip [of the raised leg] toward the floor until the two hip points are even and parallel to the floor.  Energize the back leg and extend it strongly toward the wall behind you; reach just as actively in the opposite direction with the arms. Bring the head up slightly and look forward, but be sure not to compress the back of your neck.

4. Stay in this position for 30 seconds to a minute.

http://www.yogajournal.com/poses/941

***Happiness Expression Challenge: When you transition into Warrior III, place your hands in prayer position at your chest. As you glance at your hands, be happy for your friends and loved ones – share your hearts energy and joy.

 Step by Step: Chair Pose

1. From Warrior III, bring your extended leg down to meet the root leg as you pendulum back into an upright position (feet together). Inhale and raise your arms perpendicular to the floor.

2. Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible (squat position). Keep your weight back in your heels, hugging your legs in towards each other.

3. Firm your shoulder blades down, relaxing your shoulders and releasing the tension in your neck. Lengthen your spine with every inhalation and root deeper (sink into the squat) with every exhalation.

4. Stay for 30 seconds to a minute. To come out of this pose straighten your knees with an inhalation, lifting strongly through the arms. Exhale and release your arms to your sides, back into mountain pose.

http://www.yogajournal.com/poses/493

***Happiness Expression Challenge: As you place your feet together in chair position, open your arms out wide to your sides and give the world and yourself a great big hug.

 Go through this series of three movements on your right and then your left side. Feel free to improvise according to how you feel. Remember to be true to your physical needs and your hearts expressions!

Need a dose of exercise motivation (or re-motivation)?

[caption id="attachment_7045" align="alignleft" width="240" caption="23 and 1/2 hours: What is the single best thing we can do for our health?"][/caption]

Debbie Daniels,  who many of you will remember from the show Heavy, posted this video on her Facebook page. Outside of Adam Martin’s Exercise Prescription seminar, it may be one of the best presentations I have ever seen on the benefits of exercise. The information is great, but it is the way that it is presented that made it so interesting. This is the time of year for new beginnings, if starting an exercise program is on your list, this video will help inspire you. If you are a seasoned exerciser, it will help keep you inspired. Thanks Debbie, for passing this on. Happy and healthy New Year to all.

Get H3 Inspired—Darlene Beilfuss

 
My weight loss journey started last Christmas. I made a trip to California to visit my family and friends and it had been about 4 years since they had seen me. The trip was miserable.  I was embarrassed about my weight gain and my appearance. Arthritis had crept into what seemed every joint of my body and was a constant reminder that every step was painful. Everyday life had become a burden I could no longer endure. I was stuck in a downward spiral. I felt helpless and hopeless. Everyone was concerned for my health. At 55-years-old I was unable to enjoy life and participate in anything I once enjoyed. Where to go from here I wondered? There has to be something out there that can save my life.

After returning home, I started watching the Heavy series that was running on the A&E network. I watched every episode multiple times and became convinced that Hilton Head Health was my answer. I spent hours on their website and finally got the courage to call and ask about the H3 Extended & Intensive 6-month program. I spoke to Jessica Noble who quickly calmed me down and explained in detail about the program and assured me that I could do it and be successful. All I had to do was get there.  After gathering my courage and my family’s support, I made the call back to Jessica and committed to the 6-month program.

My first day at H3 was May 23, 2011. My weight was dangerously high and my health assessment numbers were not good either. High blood pressure, high sugar, high resting pulse and my measurements were that of a very large box! Helpless and hopeless was replaced with helpful and hopeful for the first time in years! From that first day I was surrounded with constant support, encouragement and the chance to focus on myself and getting my health back. Everyone there was completely invested in my success. They were all committed to helping me help myself. From the outstanding lectures on healthy lifestyle, the amazing food and so many different exercise classes to choose from, I was in it for the long haul and gave it my all. I worked out with Amy, Amber and Katie more hours than I can count but worth every minute.  Being totally committed to the program allowed me to replace my bad habits with healthy ones. Eating and physical activity was only part of it. I had to learn to love myself again. That’s where my life coach Bob Wright and therapist Beth stepped in.  Weekly sessions are part of the H3 Intensive program and were instrumental in me changing the way I felt about myself. I got rid of all the negative self-talk that played over and over in my head. As the numbers dropped on the scale, my mobility increased tenfold. I was swimming, riding a bike, doing all kinds of exercise classes, not to mention doing all of those things pain free! From eating the healthy fresh food and participating in the fitness classes, my arthritis had disappeared. That in itself was dramatic and life changing.

At my final weigh in [after 3-months onsite] I had dropped 50 pounds. My size 26/28 exercise clothes were long gone and replaced with size 18! My blood pressure was normal, blood sugar was out of the pre-diabetes danger zone, and my resting pulse went down from 86 to 74. My daughter  joined me for my last week there and seeing how proud she was of my accomplishments made it all worth it. I like to say I left enough sweat and tears to fill the pool at H3, but what I took away was life changing. My husband is so proud of me. He got his wife back and says I look 10 years younger. I certainly feel ten years younger. There are no restrictions on life anymore. I get up in the morning and look at the possibilities; a far cry from counting the hours down until I would be forced to get something done. My H3 journey continued on for 3 more months as I participated in the H3@Home Coaching program. My coach Amy was there every step of the way ensuring my success continued. Since being home I have been able to lose 15 more pounds. I joined a great gym and work out regularly. I walked in my first 5K, have done lots of biking and swimming too. This fall I spent hiking in the beautiful Kentucky Red River Gorge area.

What a difference a year can make. We just got home from a week in Cancun, Mexico. This was our family vacation that had been on hold for years, waiting for me to lose weight and get in shape. There are no words to describe how great I felt doing everything my family wanted to without any restrictions; no sitting on the sidelines watching anymore. I went bicycling, swimming, visited the ancient Mayan ruins, even went snorkeling and it was all amazing!

Without my time at H3 none of this would have been possible, I am sure of that. If you are looking for an answer, look no further. Go to H3 and Get Inspired; it’s never too late to change your life.

-Darlene Beilfuss; Fisherville, KY

The Motherhood Transition

As I move well into my 3^rd pregnancy, it’s amazing to think about all the changes that have happened around me, and inside of me, over the past four years.  I started off as a career-driven young woman who was petrified to have children.  The labor process was especially frightful to me, and on top of that, seeing how much time and energy children took—it was one more reason to doubt I would want any of my own.  Apparently it was in the stars for me anyway, and now that I have 2 sweet angels of my own, I wouldn’t change it for the world. The nurturing and love for your child is something greater than you could ever believe.  They can brighten my day in an instant through a simple smile, hug or funny phrase.

Let’s be real though, it’s not all sunshine and roses.  The body changes and schedule changes alone can throw anyone for a loop.  Change happens in areas you never even imagined. The guilt you can also feel if your child is sick or hurt can be hard to bare. Although reality tries to reason with your thoughts to help you understand you do not have complete control over everything, it rarely wins the battle.  The transition back to work, what you feed your child, how you discipline, how you interact with your spouse in front of your children…so many new challenges and the strongest desire not to fail you’ve ever felt… all happening at the same time. 

For many women, the greatest struggle with motherhood is learning how to create the right balance between providing care for your kids and care for yourself.  Whether you have young children like me, you’re facing those challenging teenage years, or your children have grown and started their adult lives, I know you can relate to this challenge of self care. With that in mind, I am excited to share with you the anticipation of a new workshop we are developing for 2012.  The workshop will be for Mother’s to unite together to discover and practice self care. Developed in collaboration of myself and H3’s Director of Behavioral Management, Lisette Volz (mother of 2), this workshop will feature group support around issues like Wearing all the Hats, and Wearing them Well, A Mother’s Body Image, Finding Peace in Hectic Schedules, Fitting in Fitness, Life’s Cycles: Hands-on Cooking, and the much needed Girls’ Night.  Whether it’s baby weight, emotional weight, the pressure of time or managing the total load, we are planning a weekend focused on health, fitness and relaxation that any Mother needs.

I am very excited for the opportunity to work with this woman’s only workshop.  If you also share an interest in this topic, please share any ideas or areas you would like to see addressed!  Stay tuned for dates and more information for this workshop coming in Fall 2012!

**Official Workshop dates have not been set. If interested, please call (800) 292-2440 to speak with a program consultant.

 

[caption id="attachment_7036" align="alignleft" width="420" caption="My Little Angels"][/caption]

 

H3 Recipe: Sauteed Beef Tenderloin with Mushroom Marsala

Muschroom Marsala Sauce

INGREDIENTS

2 Tablespoons Shallots, minced

1 Tablespoon Garlic, fresh, minced

2 cups Mushroom, sliced

1 teaspoon Thyme, fresh, chopped

4 ounces Marsala wine

1 ½ cups Veal stock or brown sauce reduced

2 Tablespoons Half and half

1 Tablespoon Parsley, fresh, chopped

½  teaspoon Salt

½  teaspoon White pepper

¼ cup Cold water

2 Tablespoons Cornstarch (mix with cold water to make slurry)                    

PREPARATION:                                                                                                    

• Heat sauce pan; spray with cooking spray.


• Sauté shallots for about two minutes on medium heat.


•  Add garlic, mushrooms and thyme; sauté for another two minutes.


• Add Marsala wine and let reduce for about 1 minute.


• Add the veal stock, or beef stock, parsley, salt, and pepper; then let this reduce by 1/2 for

             approximately 5 minutes.

• Add a cornstarch slurry if a thicker consistency is desired.  Slurry is corn starch and cold water about one to one ratio.

Chef’s Note:  This technique can be used with any type of liquor or wine. This sauce goes well with chicken breast, beef tenderloin as well as pork tenderloin.

Number of servings: about 6

Serving size: 2 ounces

Calories: 50

Fat grams: 3

 

Grilled Herb Rubbed Fillet

 

INGREDIENTS:

 

2 each Beef tenderloin, cut into 4 ounce portions, trimmed

 

1 teaspoon Rosemary, fresh, chopped

 

1 teaspoon Thyme, fresh, chopped

 

¼ teaspoon Salt

 

¼ teaspoon Crushed black pepper

 

1 each Non stick pan spray

 

PREPARATION:

 

• Preheat grill, cast iron skillet, or sauté pan.


• Season filets on both sides


• Lightly spray pan with non stick pan spray


• Once heat source is hot, place filets on cooking surface.


• If grilling or using a cast iron skillet with ridges, make cross hatches by placing filet on surface for about 4 minutes, then turning the filet 45 degrees on the same side. 


• Flip filet over and repeat.  This should achieve a medium rare filet.

 

Chef’s Note:  Remember that different thicknesses will determine cooking time.  If filet is really thick, you may want to grill mark it and then finish cooking in the oven.  Medium rare reaches about 135 degrees internally.

 

Number of Servings: 2

 

Serving Size: 1 filet

 

Calories: 190

 

Fat Grams: 8

 

12 Days of Christmas Recipe Countdown: Stuffed Pork Tenderloin toppped with a Pear and Fig Compote

Pear and Fig Compote

INGREDIENTS:

2 each Pears, peeled and cored, cubed

1 each Shallot, chopped

½ cup White wine

1 ½ cup Apple juice or apple cider

½ cup Figs, halved

1 Tablespoon Brown Sugar

½ teaspoon Cinnamon, ground

¼  teaspoon Cloves, whole

1 each Vanilla bean halved or split open

½ teaspoon Salt

2 teaspoon 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 pear cubes.


• Let pears cook for about 5 minutes stirring frequently.


• Then add apple juice, figs, brown sugar, cinnamon, cloves, vanilla bean and salt.


• Stir frequently and bring pears to a simmer until they are tender and sauce has a slight thickness to it.  If more thickness desired, add small amounts of cornstarch in cold water (slurry) until you have reached your desired consistency.


• Serve over pork tenderloin or your favorite protein.

Chef’s Note:  This sauce is great over Roasted Duck breast, or even as a stuffing for pork by removing the apple sauce from the recipe.  If compote is too spicy, cu, with more apple cider and apples, however, if you want it spicier you may add more red pepper flakes.  Remember that because they are dry spices, they will take a few minutes to rehydrate and release their flavor so add flakes slowly.

Number of Servings: 4

Serving Size: approx ¼ cup

Calories: 45

Fat: 0

 

Stuffed Pork Tenderloin

 

INGREDIENTS:

 

12 ounce Pork tenderloin, cleaned and butterflied

 

3 each Granny Smith apples, peeled, diced medium

 

2 each Shallots, chopped

 

¼ teaspoon Sea salt

 

½ teaspoon Black pepper

 

¼ teaspoon Nutmeg

 

½ teaspoon Cinnamon

 

¼ teaspoon Cloves, ground

 

¼ cup Dried cranberries, chopped

 

¼ cup Dried figs, chopped

 

2 teaspoons Fresh oregano, chopped

 

PREPARATION:

 

• Preheat oven to 375º.


• Ask your butcher to butterfly the tenderloin for you. Lay the pork out on a flat surface and season the inside with salt and pepper.


• Spread the apples, shallots, cranberries, figs and spices on the tenderloin.


•  Roll the tenderloin up and tie with butcher string.


• Heat a large skillet over medium high heat. Spray with cooking spray.


• Brown stuffed tenderloin on all sides; about 1 minute per side.


• Transfer sauté pan to oven or place tenderloin on baking sheet and roast for 10-15 minutes or until thermometer registers 155º F.


• Remove the tenderloin from the pan and allow to rest for 5 minutes.


• Slice into four equal portions.




• If you prefer your pork a little pink, pull out of the oven at about 145 degrees then let set for 5 minutes.

 

Chef’s Note:  This can be served with a spiced apple cider sauce, pear and fig compote or served as is.

 

Number of Servings: 4

 

Serving Size: 4 oz or ¼ of tenderloin

 

Calories: 160

 

Fat Grams: 4.4

 

Coaching Corner - Defining Family

I’ve been on Hilton Head Island now just shy of 2 years and to tell you the truth it gets tough being so far from home at times. If I want to visit with my Dad or Grandmother, it’s onlya 19-hour drive or 4-hour plane ride away to make it happen. Quite a haul and with a busy lifestyle, lots of races, I definitely don’t get enough opportunities to head up north. When I’m there though, I fully take advantage.

How do I manage? Straight out of college, no immediate family members in the vicinity, I must get homesick right? Well of course we all miss our families at times, but what really makes someone a member of your family?

According to the Merriam-Webster online Dictionary there are several definitions for family. A group of people who live under one roof, group of common ancestry; however the one I like the most reads as so: a group of people united by certain convictions or a common affiliation. 

So far from home I think it’s essential to establish a family. The biggest supports we have in our lives don’t just include the environments we set up or the structures we put in place, but the people we surround ourselves with on a daily basis.

Take a good hard look this holiday at the people in your life who’ve contributed to the person you are today. Give only your time to the individuals who’ve impacted you positively and focus not just on your immediate family, but the people outside of your relatives that you wouldn’t go a day without. 

For me, this holiday will be spent with my immediate family and for that I am without words, very grateful. On the Island, I am fortunate to have surrounded myself with a group of individuals who truly share the same passions for life as I do. Hilton Head Health Staff and Guests, CrossFit Hilton Head, and my roommates will always be considered family. Who do you consider family this season? Make sure they know how much you care. Tis’ the season!

Happy Holidays.

[caption id="attachment_7030" align="alignleft" width="420" caption="Jeff’s Team at the NH Marathon October 2, 2010"][/caption]

12 Days of Christmas Recipe Countdown: Vegetable Strata

INGREDIENTS:

1 cups Skim milk

4 each Eggs or 2/3 cup egg beaters

2 Tablespoons Turkey bacon bits (optional)

2 cups Crimini or button mushrooms, sliced

2 cups Roma tomatoes, diced

1 cup Bell peppers, chopped

1 cup Onion, chopped small

4 pieces Whole wheat bread

1 teaspoon Salt

¼ teaspoon Pepper (white pepper if possible)

1 cup 2% sharp or mild cheddar cheese

PREPARATION:

• Preheat oven to 350°F.


• Pre-grease 9 x 9 baking dish with pan spray.


• In a hot sauté pan, sauté onions, mushrooms, tomatoes and bell peppers; stir frequently.


• Meanwhile, in mixing bowl, place eggs, skim milk, salt and pepper.


• Whisk until ingredients are well mixed.


• Place bread slices in the bottom of the baking pan.


• Once vegetables are tender, sprinkle over bread slices.


• Then pour egg mixture over vegetables and bread slices


• Bake for 20 minutes, covered with plastic wrap then foil.  (plastic won’t melt)


• Pull out strata after 20 minutes then add low fat cheddar cheese and place back in oven for about 5 minutes to melt.


• Pull out of oven and let strata sit for about five minutes; cut and serve!

 

Chef’s Note:  Strata can be varied with different vegetables and even using different flavors of cheese, such as Gouda, feta, parmesan, mozzarella, Colby jack or Swiss cheeses.  Turkey bacon, tofu, Boca burger crumbles, and chicken breast are other ingredients that can be used; just remember the calories change when using calorie dense ingredients.

Number of Servings: 9

Serving Size: 1 cup

Calories: 110

Fat Grams: 3.5

12 Days of Christmas Recipe Countdown: Christmas Sugar Cookies

INGREDIENTS:

1 stick Unsalted butter

¾ cup Splenda Sugar (or sweetener of your choice—may change calorie count)

1 each Egg

2 teaspoons Pure vanilla extract

1 teaspoon Baking powder

2 Tablespoons Skim Milk

3 cups All purpose, unbleached, flour

1 pinch Salt

PREPARATION:

• Preheat oven to 400 F.


• In mixing bowl, mix butter, Splenda, egg, vanilla, milk, baking powder and salt. 


• When evenly mixed, add flour.


• Sprinkle about ½ cup of flour on the counter. (Be sure to also flour rolling pin, and the top of the dough.) 


• Using only half of the dough, roll out into nice medium thickness sheet.   (Make sure surface is well floured to prevent sticking).


• Cut dough with your favorite cookie cutters, then place on baking sheet and bake for about 5-10 minutes depending on oven, and golden color of cookie.

Yield: 45 cookies

Serving Size: 1 cookie

Calories: 45

Fat: 1.5 grams

12 Days of Christmas Recipe Countdown: Chestnut Ravioli with Madeira Mushroom Sauce

Maderia Mushroom Sauce

INGREDIENTS

2 Tablespoons Shallots, minced

1 Tablespoon Garlic, fresh, minced

2 cups            Mushroom, sliced

1 teaspoon Thyme, fresh, chopped

4 ounces Madeira wine

1 ½ cups Veal stock or brown sauce reduced

2 Tablespoons Half and half

1 Tablespoon Parsley, fresh, chopped

½  teaspoon Salt

½  teaspoon White pepper

¼ cup Cold water

2 Tablespoons Cornstarch (mix with cold water to make slurry)                    

 

PREPARATION:                                                                                                    

• Heat sauce pan; spray with cooking spray.


• Sauté shallots for about two minutes on medium heat.


•  Add garlic, mushrooms and thyme; sauté for another two minutes.


• Add Madeira wine and let reduce for about 1 minute.


• Add the veal stock (or beef stock), parsley, salt and pepper; let this reduce by 1/2 for approximately 5 minutes.

• Add cornstarch slurry if a thicker consistency is desired.  Slurry is corn starch and cold water—about one to one ratio.

                                   

Chef’s Note:  This technique can be used with any type of liquor or wine. This sauce goes great with chicken breast, or beef tenderloin as well as pork tenderloin.

 

Number of servings: about 6

Serving size: 2 ounces

Calories: 50

Fat grams: 3

 

Chestnut Ravioli

INGREDIENTS:

2 cups All purpose flour

½ cup Ground flax seed

4 each Eggs

1 teaspoon Olive oil

Filling:

½ pound Chestnuts, crushed

3 cups Ricotta, fat free

½ cups Parmesan cheese

2 Tablespoons Shallots, sautéed or softened

¼ teaspoon Cinnamon

1 egg Egg mixed with little water (for making pasta stick)

PREPARATION:

• Preheat large pot of boiling water.


• Set up food processor, with “S” blade attachment.


• Add flour and flax then add eggs and oil to food processor bowl.


• Process until the flour is incorporated and evenly moistened.  The pulse button on your machine is best for this if you have one.


• Lightly flour your work area and knead your dough.


• Let the dough rest for about 30 minutes


• While dough rests, prepare filling.


• For the filling, mix the crushed chestnuts (your food processor works great for this) then add the ricotta, parmesan cheese, sautéed shallots and pinch of cinnamon.


• When dough is ready, use the pasta roller attachment on your Kitchen Aid mixer and simply feed the dough through. Repeat until you get to level 4 on your pasta roller. (Level 4 is the desired thickness for your raviolis.) If you do not have a Kitchen Aid mixer, roll out dough on floured surface as thin as you can without our tearing the dough.


• Once your pasta is rolled out, simply scoop 1 ounce of filling in rows on your sheet of dough.  Be sure to keep plenty of space between raviolis.


•  Brush an egg-water mixture around and in between the raviolis—this helps the sheet of pasta that gets placed on top of your filling to stick so your filling does not come out during the cooking process.


• Use a ravioli cutter, or even a circular cutter, to cut the raviolis. Press the sides of the ravioli with your hands to make sure all filling is sealed inside.


• Repeat until you have made 24 raviolis, or reserve your dough for a later day.  (Raviolis can be made ahead of time, stored in freezer and simply cooked from frozen state.) 


• Boil pasta for about 12 minutes or until pasta is soft and slightly aldente.  (Pasta will float after a few minutes but continue to let cook.)

Servings: 12

Servings Size: 2 raviolis

Calories: 250

Fat: 6

What H3 Means to Me

After having our staff Christmas party this past week, it got me thinking a little bit about my time here with Hilton Head Health.  Having been a part of this place for 7 years now, it’s more than just a job.  We will start from the obvious… (although, if you’ve been here they are probably all obvious):

1. It’s a source of income.  When asked if they like their job, many people say, “It’s a source of income.”  While this is of course necessary, it has little to do with why I’m still here today.


2. It’s a source of inspiration.  When I started as an intern, I was not only inspired by the staff and reputable program, but more so by the Guests of H3.  The motivation and determination demonstrated by our Guests, so many who may have not exercised in years, and the dedication  I witness as they come in each day and work their bodies so hard… it’s unbelievable.  Not only our Guests, but also staff members who take on challenges like running their first race or quitting smoking, are also inspiring to me to reach my personal goals.


3. It’s a source of knowledge.  As my life changes with growing family, new obstacles, and changes in routine, I have at my fingertips passionate and kind-hearted team members to give advice on maintaining a healthy lifestyle through every curve ball thrown at me.


4. It’s a source of opportunity.  Each role I’ve held while at H3 has provided growth and insight to what makes H3 work.  Every department is an essential nut or bolt to allow H3 to help people make lifestyle change—and it’s a privilege to learn and experience that chemistry, and play a part in keeping it going.


5. It’s where my friends are.  We often hear that work and play just don’t mesh, but it’s a different story at H3.  When you are surrounded by people who have the same belief system that you do, and a passion for sharing it and being the best you can be, it’s hard not to combine work and play0—especially, when work is so much fun!


6. H3’s my family.  Having moved here fromIndiana, H3 has become my family.  They are the ones who surround me when times get tough and who celebrate with me when exciting things happen—Guests and staff alike.  We’re all human beings and ups and downs are a natural part of life.  What a blessed opportunity to be in an environment where those things are not suppressed or tossed out the window as unimportant, but instead, shared, supported and matured from.

Thank you, H3, for 7 amazing years.  I always joke that you never know what will happen next around here, but I can promise you one thing, I will be sure not to miss it! 

What does H3 mean to you?  Please take a moment to share with us!

 

12 Days of Christmas Recipe Countdown: Chicken Saltimboca

INGREDIENTS:

4- 4 ounce Boneless, skinless chicken breast

4 slices Proscuitto, sliced very thin ½ ounce

1 Tablespoon Sage, fresh, chopped or 4 sage leaves

1 cup Flour, unbleached

1 Tablespoon Onion powder

1 cups Egg beaters, or egg whites

4 slices Provolone cheese, sliced very thin ½ oz.

10 cups Spinach, rough chopped, cooked, cooled

1 Tablespoon Olive oil

Pinch Salt

Pinch White pepper

½ cup White wine

1 cup Chicken stock, low sodium

½ cup Fat free half and half

1 teaspoon Sage, fresh, chopped

 

PREPARATION:

• Pound out chicken breasts to about a ¼ ” thickness. (Chicken breasts should be pounded thin enough so that it all sides are uniform for cooking purposes.)


• Heat large saute pan to medium high heat/flame.


• In medium size bowl, mix flour, salt, pepper and onion powder.


• Place a thin slice of proscuitto on cutting board, then lay a sage leaf on top of the proscuitto with face side down.  Then place pounded chicken breast on top of that.


• Next, place a slice of provolone cheese on the top of the chicken breast and then fill the center with the cooked and cooled spinach.


• From the top of one chicken beast roll the breast around the spinach to the other end of the breast.  Secure with toothpick if needed.


• Dip rolled chicken breasts into egg beaters, then dip them into the flour mixture and set aside until all breasts have a nice flour coating.


• Add olive oil to pan and spread around. Once olive oil is hot, place breasts in saute pan.


• Leave chicken breasts on each side until nice golden brown


• Once you have flipped the breast over onto the last side and after it has seared for about 2 minutes, then add the white wine.


• Let the white wine slightly evaporate or absorb into the chicken then add your chicken stock and sage.


• The stock should slightly thicken, Then simply add the fat free half and half to make it a creamy looking sauce; remove breasts from pan and pour sauce over the chicken.

Serves: 4

Serving Size: 1 Breast with 2 ounces of sauce

Calories: 255

Fat: 8 grams

Holiday Coffees Pack in Calories

When you think of holiday treats, coffee isn't usually the first image that comes to mind but these holiday brews have grown to become a popular tradition during the holiday season. Blasting the heat in your car, fiercely rubbing some feeling into your hands, it's hard not to give into the steamy cup of peppermint joe being advertized at large fast-food chains around the nation. Before spontaneously ordering what you may think is a harmless refreshing drink, watch the video below.



Personally, I'm a sucker for warm drinks during the holidays so I have found that making hot chocolate with the diet or no-sugar added packets not only helps warm me up but also helps me tame my nagging sweet tooth. Another alternative is to make your own coffee or to order black coffee and sweeten it yourself. This way you control how much sugar you're consuming! Add one mint chocolate kiss or your favorite lite creamer to your coffee to give it that holiday flavor.

Happy holidays, everyone!

12 Days of Christmas Recipe Countdown: Pecan Crusted Chicken Breast with Apricot-Ginger Sauce

Apricot-Ginger Sauce

INGREDIENTS:

2 ½ Tablespoons Shallots, minced

1 Tablespoon Ginger, grated

1 cup Apricot nectar

1 cup Chicken stock

2 Tablespoons Dried apricots, diced

2 Tablespoons Currants

1 ½ Tablespoons Brown Sugar

1 ½ Tablespoon Dark balsamic vinegar

PREPARATION:

•  Heat pot then coat pot with cooking spray.


• Sauté ginger and shallots.


• Add remaining ingredients.


• Simmer for 20 minutes

 Chef’s Note:  This is a great sauce over Mahi Mahi, pork tenderloin, grilled salmon, and even duck breast.  Another variation is to only add; ginger, garlic, shallots, soy sauce, chicken stock and brown sugar.  If serving with Mahi Mahi, I would also add some canned or fresh pineapple if you have it.

Number of servings: 8

Serving Size: ¼ cup

Calories: 23

Fat Grams: .2

 

Pecan Crusted Chicken Breast

INGREDIENTS:

2 – 4 ounce Chicken breasts, or cutlets

¼ cup Panko bread crumbs

2 Tablespoon Pecan nuts, finely chopped (same size as Panko)

1 Tablespoon Italian parsley, fresh, chopped

¼ teaspoon Onion powder

¼ teaspoon Garlic powder

Pinch Salt

Pinch Ground black pepper

Cooking spray

PREPARATION:

• Preheat oven to 375˚F.


• Combine panko crumbs, chopped macadamia nuts, parsley, onion powder, garlic powder salt and pepper.


• Coat each fillet with 2 tablespoons of panko macadamia nut crust


• Spray small baking pan with non-stick cooking spray.


• Lay both fillets in pan.


• Then place the pan in the oven and bake for about 15 minutes.


• Serve with your favorite sauce.

Number of servings: 2

Serving size: 1- 4 ounce fillet

Calories: 160

Fat grams: 6 grams

When It’s Time to Reboot

A couple of weeks ago I had the mulley-grubs (no, it’s not a strange skin condition or parasite). The mulley-grubs are more like a state -- similar to being in a rut. I was cranky for absolutely no significant reason and everything seemed to take more time and effort.

Not one to dwell in the mulley-grubs, I quickly planned a girl’s weekend in Charleston with my best friend. We shopped, danced and laughed. Voila! No more mulley-grubs. It took just a 24-hour routine shake-up to “reboot” and shed the mulley-grubs.

It’s important to take notice of tiny ruts and sprinkle them with magic so they don’t become large ruts or a draining depression. It’s vital to change routines and spice up relationships so the mundane or everyday doesn’t transform into resentments and deprivation… that sense of missing out. It’s easy to slip into martyrdom where our happiness is on the other side of, “If only I had…If only I could...When this happens I’ll be happy.”

Possible cures for the mulley-grubs include an impromptu road-trip. Romance—booking a hotel room for you and your spouse and enjoying room-service (use the element of surprise by booking it at the last minute, in the middle of the work week). Also, try learning a new sport that’s completely out of your comfort zone. In fact, stepping out of your comfort zone is always a great way to challenge the mundane.

Being of service to others is another terrific way to break life’s monotony, as well as wake us from the martyrdom malaise. When we find ourselves helping others less fortunate than us, it quickly transforms that feeling of missing out into gratitude for what we already have.

Chances are that several of your friends are stuck in a rut as well. Get together and collectively decide on a new project, hobby or endeavor you can all do with excitement. Perhaps, it’s a fitness challenge— learning to belly dance or volunteering for Habitat for Humanity. Just make sure it’s something you look forward to and leaves you with a smile when you’re done.

Whatever strategy you use to reboot, make sure it’s health-enhancing. Destructive efforts to test the status quo will lead you further into unhealthy emotions and self-loathing. Always use the mulley-grubs as an opportunity to grow or connect.

What will you do today to reboot?

12 Days of Christmas Recipe Countdown: Wild Mushroom Risotto

INGREDIENTS:

1 teaspoon olive oil

¾ cup Arborio 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 Shitake mushrooms, stemmed and sliced

3 cups Crimini mushrooms, sliced

2 cups            Morel mushrooms dried, then rehydrated

1 ½ tablespoons Fresh Thyme, chopped

2 tablespoons Rosemary, 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. (preferably, use a non-stick pan)


• Spread olive oil around pan


• Add diced onion and sauté until soft


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


• Continuously stir.


• Pour in ½ cup of the chicken stock.


• Once the chicken stock has been 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 mushrooms, thyme and rosemary to the risotto.


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


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


• Add half and half. *Optional, but it does give a little creamery texture and appeal to the risotto.

 

Chef’s Note: Many other vegetables can be used in place of the vegetables provided, 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

12 Days of Christmas Recipe Countdown: Seared Scallops with Tarragon Cream Sauce

Seared Scallops

INGREDIENTS:

8 ounces Sea Scallops, with chain taken off

1 teaspoon Olive oil

1/4 cup White wine (or 2 tablespoons of Lemon Juice)

1 Tablespoon Rosemary, fresh, chopped

1 Tablespoon Thyme, fresh, chopped

Pinch Salt

Pinch Pepper

PREPARATION:                                                                            

• Pre-heat large skillet, fry pan, or grill


• Add olive oil to skillet, or brush scallops with oil for grill.


• Coat each scallop with fresh herbs and seasonings.


• Then place each scallop in hot fry pan or grill. 


• Let fry for about 3 minutes on each side.


• Once you flip over scallops, deglaze the pan with the white wine or lemon juice.  If using the grill have white wine sauce and lemon juice warming, then place cooked scallops in pan with the sauce.


• Once liquid has reduced, take scallops out of pan and serve over; rice pilaf or mulit-grain pasta dish.

*Chef’s note: Scallops can be seasoned with any fresh herbs such as

tarragon, dill, parsley, basil or even sage.  Other seasonings can be used

such as Mrs. Dash, Old Bay Seasoning, Paprika, Onion or Garlic powder and

blackening seasoning.                                    

Number of servings: 2

Serving size: 4 each

Calories: 130

Fat grams: 3

 

Tarragon Cream Sauce

 

INGREDIENTS:

 

1 Tablespoon Butter

 

1 Tablespoon Shallots, chopped

 

2 Tablespoon Tarragon, fresh, chopped

 

½ teaspoon Salt

 

Pinch White pepper

 

1 cup  Skim Milk

 

2 Tablespoons Half and Half

 

¼ teaspoon Lemon zest,

 

2 Tablespoons Corn starch

 

2 Tablespoons Cold water, to mix with corn starch                  

 

 

PREPARATION:

 

• Heat medium size sauce pot then sauté shallots.


• Add tarragon and seasonings.


• Then add skim milk, half and half and slowly heat for about 5 minutes whisking occasionally.


• Add lemon zest, this may curdle your mixture but simply place in blender then return to pan and follow remaining steps.


• Make corn starch slurry and slowly add while whisking into warming cream mixture.


• Thicken until desired consistency.

 

 

Number of Servings: 4

 

Serving Size: ¼ cup

 

Calories: 90

 

Fat Grams: 3.5

 

Coaching Corner: Finding Your Silent Night

It may seem strange in the last week before Christmas to write a blog post on silence. Despite the suggestion of the popular Christmas song “Silent Night,” the holiday season is anything but quite. There are relatives coming into town, Christmas music blaring in the shopping malls, horns honking, bells ringing—all of these things, however pleasant some might be, can be overwhelming.
We live in a culture where if you wanted to completely avoid silence, you would not be hard pressed. We wake up to an alarm, listen to the news while getting ready for the day, listen to traffic on the way to work, talk all day, listen in meetings, listen to work time radio. We then get in our cars and listen to traffic on the way home, listen to music while exercising, watch TV at night and then fall asleep. Does this sound familiar?
Silence is what introduces us to ourselves. It is where we learn what is important to us, what we want to achieve and how, what is acceptable to us and what is not. Silence can comfort us, but it can also challenge us. It shows us where we can improve; It shows us what needs to change, but it can also give us hope that we can do it!

The unexamined life is not worth living –Socrates

Do you ever feel as though you are living a life of reaction and not action? This is what can happen when we plug through life, jumping from one interaction to another and not stepping back and examining what is going on. Silence brings mindfulness, and mindfulness is the key to success in healthy living.
Here are some tips for adding silence into your life during the holidays:

• If the stress and energy of having a house full of people is overwhelming take a 3 minuet time out. Go to your room, bathroom or closet—somewhere you can close the door on all that is going on around you—set a timer and breathe deep. Use this as a time to reset your energy button. Seek out the source of stress and visualize yourself positivity handling the situation. Take a moment to get back to a place of action.


• Set your alarm for 15 minutes earlier than normal and use this as “me” time. Spend those 15 minutes in silence, meditation or prayer. Get your morning off to a good start by allowing yourself to wake up to a new day and not hit the ground running. Whether you set the alarm for 7:15 or 7:30, the process of waking up is the same; push through the temptation to hit the alarm and reward yourself with a low stress morning.


• Offer to get coffees or newspaper in the morning. Use this as an excuse to get out in the morning. Drive in silence and allow the day to unfold before you. Beginning the day with purposeful action is a great way to start the day.


• Go for a solo thermal walk. Sometimes getting out of the house is enough to clear the head and put you in a better place. Although it is cold and snowy this time of year, try your best to get outside. Bundle up and stick it out, the cool air can wake you right up!


• Make a gratitude list and reflect on it throughout day. Expressing gratitude for the things around us allows us to open up to the world and the good things that fill our lives. Reflecting on these things throughout the day can bring peace and enjoyment to our lives and allows us to be present in each moment.

Gratitude is noticing the extraordinary in the ordinary, and then taking the nanosecond to feel it. - Karen Krakower Kaplan

What are some things that you do during this busy season to bring some silence or peace into your life?

12 Days of Christmas Recipe Countdown: Gingerbread Muffins

 

INGREDIENTS:

3 ½ cups All-purpose flour

1 ½ teaspoon Baking soda

½ teaspoon Ground nutmeg

2 teaspoons Ground ginger

1 teaspoon Ground cinnamon

¼ teaspoon Ground cloves

2 cups Brown sugar

¾ cup Molasses

½ cup Yogurt, non-fat, plain

1 stick Butter, unsalted

3 large Eggs

1 cup Hot water

PREPARATION:

• Preheat oven to 350° F.


• Lightly spray 2 muffin pans with vegetable spray.


• In a large bowl mix together the flour, baking soda, ginger, cinnamon, nutmeg and cloves.


• In mixer bowl, combine brown sugar, molasses, yogurt, and butter; mix until creamy.


• Mix dry ingredients from above into the wet ingredients and run mixer until just combined.


• Then add in eggs, one at a time, and hot water slowly.


•  Use ¼ cup scooper to scoop out batter, make sure batter is leveled off, so you are able to make the correct portion size creating 24 muffins.


• Bake muffins for about 15 to 20 minutes.


• Once muffins are finished, remove them from the oven and let them cool in pans for about five minutes.

 

Servings: 24

Serving size: 1 muffin

Calories: 160

Fat: 5

12 Days of Christmas Recipe Countdown: Prosciutto Wrapped Asparagus

INGREDIENTS:
16 each Asparagus stalks, washed and trimmed
4 slices Prosciutto, sliced thin about ¼ ounce each
1 teaspoon Olive oil
¼ teaspoon Salt and pepper mixed
2 Tablespoon Balsamic vinegar reduction ( can be purchased)

PREPARATION:
• Preheat oven to 350°F.
• Toss asparagus with salt and pepper mixture in bowl.
• Then wrap prosciutto around four stalks of asparagus each.
• Lightly spray baking sheet pan with pan spray.
• Place asparagus bundles on sheet tray and bake for about 12 minutes or until prosciutto is crispy.
• Drizzle asparagus with balsamic reduction as a garnish and flavor enhancer!

Number of Servings: 4
Servings Size: 1 bundle
Calories: 45
Fat: 2

Friday Fitness: What's Your Plank Record?

1 Hour, 20 minutes and 5 seconds is now the longest plank ever held.  54-year-old George Hood claimed his 5^th Guinness World Record on December 7^th in front of spectators in Aurora, a suburb just outside of Chicago. George, a personal trainer and former marine, also holds the record for jump roping, 13 hours, 12 minutes and 11 seconds.   

A plank is a core exercise that recruits hundreds of muscles to hold the body just inches off the floor, not to be confused with the recent "planking" trend.  To perform one you start by lying flat on your belly, then lift your chest up and position your elbows under your shoulders.  Then, turn the soles of your feet perpendicular to the ground, lift your shins, thighs, hips, belly and chest off the ground holding your body in a rigid straight line from shoulders to ankles.  The only thing touching the ground should be your hands, forearms, elbows and toes.  It’s important that your hips don’t sink toward the ground or you may begin stressing your back. 

So, What’s your longest plank?  Get down on the ground, start the timer and let’s find out.  Post your result in the comments section!

12 Days of Christmas Recipe Countdown: Cranberry Orange Scones

 

INGREDIENTS:

2 ¼ cup Whole wheat flour

¾ cup White flour

1/3 cup Sugar

2 teaspoon Baking powder

½ teaspoon Salt

½ teaspoon Baking Soda

½ cup Butter

2 each Eggs

1 cup Milk, skim

1 cup Cranberries, dried

1 Tablespoon Orange peel zest

PREPARATION:

• Preheat oven to 350° F.


• Line baking sheet with parchment paper.


• Sift flour, sugar, baking powder, salt and baking soda into large bowl.


• Mix in orange peel.


• Add butter and rub in with fingertips until mixture resembles coarse meal.


•  Mix in dried cranberries.


• Gradually add skim milk, tossing with fork until moist clumps form.


• Turn dough out onto lightly floured work surface.


• Knead briefly to bind dough, about 4 turns.


• Form dough into 1-inch-thick round.


• Cut into 12 wedges.


• Transfer wedges to prepared baking sheet spacing 2 inches apart.


• Bake until tops of scones are golden brown, about 20 minutes. Remove scones from oven and let stand on baking sheet 10 minutes.


• Serve scones warm or at room temperature.

Number of Servings: 12

Serving Size: 1 each about ¼ cup

Calories: 145

Fat grams: 4

12 Days of Christmas Recipe Countdown: Coconut Macaroons

 

This year we are celebrating the holidays with a 12 Days of Christmas Recipe Countdown! Check in each day for a differnt holiday recipe. For more holiday recipe ideas or to enjoy a little holiday fun, visit the Culinary Arts Center website to view our schedule of available demonstration and hands-on cooking classes. Be sure to 'like' the Culinary Arts Center on Facebook for more cooking tips and CAC specials! Happy Holidays!



INGREDIENTS:

1 each Egg white

1 Tablespoon Sugar

¼ teaspoon Vanilla extract

1/8 teaspoon Almond extract

¾ cup Sweetened flaked coconut

PREPARATION:

• Preheat oven to 300°F


• Lightly spray baking sheet with pan spray


• Separate egg, use egg white only; place in medium sized bowl or stand mixer bowl with whip attachment.


• On high speed with an electric mixer or stand mixer, whip egg white and slowly add sugar as the egg is whipping.


• Egg white mixture will form stiff peaks.


• Fold in vanilla and almond extract then gently fold in flaked coconut.  If over mixed, egg mixture will break and fall.


• Then scoop tablespoon size macaroons onto baking sheet, leave each macaroon about 1 inch apart.


• Bake until tops are pale golden about 15 to 20 minutes.


• Enjoy

Number of servings: 12

Serving Size: 1 each/ 1 tablespoon

Calories: 75

Fat Grams: 3.5

The HCG Diet: Helpful or Harmful?

As some of you may remember, a few months ago I posted an article about the HCG diet. I ended the article with this quote by Dr. John Schwartzberg, chair of the editorial board of the University of California Berkeley Wellness Letter, “ the HCG diet is complete quackery”. With its renewed popularity, however, I continue to get a lot of questions about it so I thought it was time for an update.

The FDA has gotten involved, saying that the diet goes beyond quackery and is potentially dangerous. HCG, a hormone that is produced by the placenta during pregnancy, has been touted to help people lose a lot of weight rapidly, but it is used along with an extremely low 500 calorie diet .While the promoters of the diet suggest that the weight loss experienced is the result of the HCG, Elizabeth Miller, acting director of the FDA’s Division of Non Prescription Drugs and Health Fraud, says “the date simply doesn’t support this; any loss is from severe caloric restriction, not the HCG.” Shirley Blake, nutritionist at the FDA’s Center for Food Safety and Applied Nutrition says that such restrictive diets “can be dangerous, and potentially fatal.”  

While there are many HCG products on the market for weight control, none have been approved by the FDA, so the sale those products in stores or online is illegal.

Watch the video below for more on the FDA’s position concerning HCG products.

Top 11 of 11’

In the spirit of season, we are taking time to give thanks for all our blessings. I'd like to take a moment to reflect on some profound moments here at H3 during 2011. Below is a list of our top 11 of 11’. Were you here with us during any of these moments? If so, repost your experience! If you were not here with us, please feel free to post in the comments section your most memorable/reflective moment at H3 during 2011!

1. Bob Wright’s 30th Anniversary Celebration Week and Roast
2. Opening of The Culinary Arts Center
3. H3 Vegetable and Herb Garden (Planted, tended and feeding lots of Guests!)
4. H3 @ Home Coaching (Jeff, Amy, and Linda)
5. New Faces- (Lizette Volz, Amy Kelderhouse and several others!)
6. “Heavy” aired on A&E
7. The start of H3 EI (Extended Intensive Program as program option)
8. New Treadmills (Woodway)
9. New Classes (Yoga Power Flow, Running Technique, The FIRM, Butts and Guts, Gliding, Low Impact Kickboxing, Yoga in the Pool, Bender Ball, H20 Boot camp, Cardio Sculpt and more!)
10. Personal Responsibility Workshop (1st year offering this and what a success!!!)
11. The completion of Calibogie lecture hall (“smart board” and all!)

[caption id="attachment_6938" align="alignleft" width="420" caption="Bob Wright 30th Anniversay RoastCAC Grand Opening and Ribbon Cutting Celebration"][/caption]

 

 

 

 

[caption id="attachment_6939" align="alignleft" width="420" caption="CAC Grand Opening and Ribbon Cutting Celebration"][/caption]

H3 Recipe: Butternut Squash Soufflé

INGREDIENTS:

3 each Eggs, whites only

½ teaspoon Butter, unsalted, melted

½ cup Panko Bread Crumbs

6 cups Butternut Squash, mashed

¼ cup Gruyere Cheese, grated

1 teaspoon Thyme, fresh chopped

¼ teaspoon Salt & Pepper, mixed

1, ½ Tablespoon Cornstarch

1, 1/3 cup Skim Milk

Pinch Nutmeg, ground

PREPARATION: 

• Preheat oven to 400˚ F.


• Lightly spray four- 8 ounce ramekins with non-stick pan spray & sprinkle evenly with the panko crumbs.


• Place the ramekins on a baking sheet.


• In a medium sauté pan, add butter, mashed squash and seasonings: thyme, salt and pepper.


• Add skim milk and corn starch slurry (cornstarch + cold water, 1:1 ratio).


• Bring to a light boil over medium heat while whisking frequently.  Reduce heat and stir in gruyere cheese.  Once cheese is melted, pull off heat and let mixture cool.


• In separate bowl, whip the egg whites with an electric mixer until firm peaks form; carefully fold egg whites into vegetable-milk mixture.


• Spoon into ramekins; reduce the heat of the oven to 375˚ F and bake for about 20 minutes, or until the center is firm and slightly golden brown

Number of servings: 4

Serving size: 1 each

Calories: 148

Fat grams: 4

Sharing Success: Debbie Winter

Please comment on how H3@Home Coaching has benefitted you in any of the following areas: appearance, motivation, energy, exercise habits, eating habits, sleep, self-esteem or stress.

I feel better than I have in years. After years of feeling intimidated by gyms and health clubs, and embarrassed at exercise classes – my stay at H3 gave me the foundation to have a little confidence- especially the “intro to the
weight machines” by Adam and my one personal training session with Jeff.

If I had not had that face to face session with Jeff I think I would not have been comfortable starting with such a
Young coach – but he instantly put me at ease in our initial phone session, and I soon realized he was a true
professional wiser than his years – and I never thought about his young age again.

I truly look forward to exercising now and try to find the positive in any bad situation – following Jeff’s examples.
I am still working on my self-esteem and eating habits but know that I look better than I did a decade ago. I realize
the importance of getting enough sleep now – and now listen to my body when it’s time to give up and go to bed.
Life does get in the way sometimes – especially when I am blindsided, but my coach reminds me that each day is
a new day – and always reminds me to look for the positives.

Stress is always around the corner and I am still learning to deal with it in the best way for me.

What successes can you attribute to wellness coaching and the continued at-home support?

For many years I wanted to swim in a particular marathon and this summer I finally signed up for an ocean swim marathon – and although I didn’t complete it – I know that if I weren’t struggling with unexpected health issues at
the time of the marathon I would have been able to finish as I did in practice swims. Looking at the positive of it –
I didn’t pull out before the race – and I showed up in my bathing suit and did not cover up with jeans and a long shirt
as usual.

I do look forward to setting new goals and have signed up for a 5K next month.

How has wellness coaching impacted your behaviors/lifestyle at home?

Wellness coaching reminds me that I deserve to do something for myself each day whether it is exercising, meditating or nothing at all. I understand that I can accomplish more if I set myself a goal and follow the steps to achieve it.

I am no longer a door-mat. I have found a way to crawl out of my deep-dark hole that I buried myself in for years.
I am actively seeking professional help for co-dependency and although I am still very scared of the future, I plan
on getting my life in order and to say “no more” to the chaos it had become.

I also learned that I do not have to wear a fake “happy mask” and pretend to be happy all the time to everyone, and
I can share my true feelings for they are mine to share.

Healthy Holiday Gift Ideas for Cooks

For all of you gift giving cooks out there wondering what to give your loved one that reflects what you love this Christmas, here are a few gift ideas that are perfect for the holidays. Need ideas that are more exciting than the typical large array of cookie platters? Well, try and spread the holiday cheer with a healthy twist.

• Jar up some of that famous chili! Perhaps you jar up the beans that you use (raw) and attach the spice blend you add plus a little recipe card for the novice cooks.

• How about a whole grain muffin mix, with a portion control scoop and muffin wrappers. Try the popular H3 Banana Flax Muffin or our Banana Blueberry Muffin recipe.

• What brings the family together like pizza night? Give whole wheat pizza dough ingredients and spend the holidays making homemade dough while everyone chooses and cuts their favorite veggies for their own individual pizza.

• Don’t overlook classic everyday dishes. Create a simple rice blend with brown rice, wild rice, whole wheat couscous and add a little red rice with a seasoning for a kick.

Friday Fitness: Buddy Up!

As one of the fitness specialists at H3, I have the opportunity to personal train two or three people a day and some days it’s closer to four or five. Training a guest is up there on my list of favorite things in this world because you really get the opportunity to get the very most out of someone. You know what’s even more exhilarating though? Getting to train two motivated people at the same time!

When you train two people at the same time or workout with a partner there always seems to be a little healthy competition. The kind where your partner’s cheering you on when you have one last repetition to go or the moment where you want to stop but they won’t let you. It’s accountability at the toughest of moments.

Did you know that research shows you are more likely to stick to a fitness program if you have someone motivating you and relying on you? Makes sense right? Not only do partner workouts provide a great social experience, but it’s a heck of a lot healthier than simply heading over to happy hour. This week Amy and I challenge you to skip the happy hour and try-out our five challenging partner exercises with a friend or family member. Check out the video and then follow our cues below!

 


Body-Weight Squat

-          Stand arm’s length away facing your partner, feet shoulder width, hands together, lean back at same time

-          2-3 Sets, 12 to 15 repetitions

Dynamic Lunge

-          Lunge forward on right while partner lunges back on left, knees behind toes, chest up

-          2-3 Sets, 12-15 repetitions, switch legs with your partner

Partner Triceps Kickbacks

-          Contract abs, bend forward, knees slightly bent, hinge at elbow pressing back at same time

-          2-3 Sets, 12-15 repetitions, increase tension and difficulty by stepping back

Partner Squat with Row

-          Squat position (above), go down together rise and row arms in at top, keep elbows close

-          2-3 Sets, 12-15 repetitions

Reach-and-Touch Plank

-          Elbows under shoulder, toes tucked, abdominals tight, reach forward with right hands, alternate

-          2-3 Sets, 12-15 repetitions

Start with the Why

In an effort to find inspiring material for one of my H3 lectures, I came across an amazing Ted Talk by Simon Sinek. If you’ve never heard of a Ted Talk, then you need to acquaint yourself with Ted.com. Ted.com is a website that believes passionately in the power of ideas to change attitudes, lives and ultimately, the world. Their passion is conveyed through motivating videos and conferences presented by amazing speakers from around the globe.

Simon Sinek is one of those amazing speakers and his video, entitled “How Great Leaders Inspire Action,” had me riveted immediately. The basic premise of his philosophy is that people don’t buy what you do; they buy why you do it. Companies and individuals that are outstanding in their field don’t start by telling you what they sell or believe, or how they make their product, but rather why they do what they do first. Their passion drives the process. Simon illustrates this concept using what he calls, “The Golden Circle,” as seen below.

 

Most companies/individuals start from the outer ring of the circle and work their way inward. For example, Dell computers might explain their company by first saying what they do; “We make great computers.” Then proceed with how they do it; “We make them with only the highest quality materials.” Lastly, they would explain why; “Because we want you to buy one.” However, the undisputed success of Apple can be explained by their reversed thought process. They start with the why; “Everything we do, we do because we want to challenge the status quo and give individuals access to the same technology and information as the largest corporations.” Their how would sound something like…”Our computers are beautifully designed and very user-friendly.” Lastly, their what would simply be, “We make great computers.” Of course Simon’s video explains the concept much more eloquently.

What got me so jazzed about Simon Sinek’s idea is how wonderfully it applies to weight loss and exercise. Our journey to achieve or maintain a healthy lifestyle should start with the why, not the what.

 

For example, here is conventional thinking from the what to the why:

What: I want to lose 20 pounds

How: I will exercise 5 times a week and eat a healthy diet comprised of 1500 calories.

Why: Because I hate being overweight and out of shape.

 

Here is inspired, passionate thinking from the why to the what:

Why: I want to feel strong and sexy in my body and I want to be able to play with my children without any limitations. I want to be proud of my body. I want to be passionate about my health.

How: I will exercise regularly, eat a healthy diet, reduce my alcohol intake, and cut out processed foods. I will commit myself to this process.

What: I want to lose 20 pounds.

Instead of starting with a number on the scale, or a clothing size, start with the core ideals that drive you. Start from a place of internal passion, not external motivating factors that in the end, don’t help define you. Watch Simon’s video and see how it can apply to your quest to improve your health. Email me and let me know what you think! lvolz@hhhealth.com.

Spreading A Little Cheer

 



We all know the holidays are a busy time of year. There are deadlines to meet, crowds everywhere you go and between the holiday parties and staying up late to wrap or find that perfect gift, sleep seems to be the last thing on anyone’s mind. As part of the corporate wellness program here at Hilton Head Health, this month staff is taking on a Sleeping Challenge. We’re sleeping for 7-9 hours at least 5 days per week—seems pretty simple but for some this can be a challenging task.

Getting enough sleep is essential for proper body function both physically and mentally. In general, we need about 7-8 hours of sleep each night in order to feel not only more alert and focused throughout the day, but to continue to be our merry selves during the holidays. There’s a reason December is my favorite time of year even though I absolutely despise the cold. No matter how freezing it is outside, no cold can keep me from singing carols as I cook dinner or stop the twinkle in my eye as I drive through neighborhoods admiring Christmas decorations. December is a time of celebration and thanks but it’s hard to spread the cheer if you’re too tired to flash your co-worker a smile and a hello in the morning.

Getting enough sleep at night is just one way to help spread holiday cheer and here are a few others:

• You don’t have to spend hundreds or dollars on decorations to help put you in the holiday mood but a simple wreath on your office door or reindeer for your desk helps spread the Christmas spirit.


• Don’t underestimate the value of tradition. Whether you’ve just moved to a new city, are traveling for business or are just running a behind at home, take the time to continue with family holiday traditions. This simple act may seem meaningless to some but to you it can bring a sense of warmth and love.


• Planning a small get together helps everyone get in the mood. Don’t have time to cook and clean? Well, think outside the box. Go to the skating rink, pick out Christmas trees or catch a special showing of It’s a Wonderful Life at your local theater. Spending time with the people you care about can certainly turn a bad day into one full of cheer.

Don't Sweat the Small Stuff

Over the weekend, like many families, we spent a lot of time preparing our house for Christmas.  Icicle lights glow outside with a grazing reindeer, garland along the banisters, beautiful bows of red and gold and green… but most important of all, the Christmas tree!  In years past, we’ve had a small 3ft. tree because we were concerned that Hala (now almost 3 years old) would get to it, knock it over or worse, eat it.  We knew this year she would “get it” a little more – the whole Christmas story – so we decided to have a big tree.

Early last week Hala said to me, “Mama, I want Chris-cross tree,” to which I giggled and responded, “Okay Hunny, on Friday you can come with me and Daddy and help pick out a Christmas tree.”  She said, “I want BIG one.”  Perfect, I thought, this was going to really be a fun year to see her helping and getting excited about all the preparation.  So, Friday night we went out to get the tree.  She walked around the lot and picked one out nice and tall and round.  Daddy paid and Hala watched from behind my leg as the friendly couple trimmed it up.  We got it set up in front of the window in the living room, and explained that we had to let the branches rest overnight before we decorate it with pretty lights and ornaments. 

On Saturday, we set out to buy lights and hooks for the tree.  (I had purchased ornaments and ribbon last year during the after Christmas sales, so that’s really all we needed.)  Now, keep in mind this was only December 3^rd – can you believe that 3 stores were all sold out of white lights AND ornament hooks!?  We finally came across some LED lights at Lowe’s, along with some hooks at the grocery store.  I thought, okay, now we are set to make our tree simply beautiful!  But wait, Juan also requested tinsel for the tree – “Every tree just has to have tinsel,” he said.  As we search isle by isle, I notice it on the bottom shelf - “here you go, Babe”, I said, as I picked up a box (containing 1,000 strands) and tossed it in the cart.  “Wait!” said Juan, “That’s not enough!  The more the better!”  He proceeded to pick up TEN more boxes (again, 1,000 strands each), and tossed them into the cart.  I’m looking at him, mouth drawn open.  Now, you have to know Juan – he is extremely difficult to read.  Surely he’s joking, I thought.  At 67 cents a box, surely this is just some silly joke, just play along.  “Yeah, okay, that’s your deal,” I respond.

When we get home, Hala goes upstairs for a nap, and Mama and Daddy string the lights so the tree is ready when Hala gets up.  She helps Mama get all the ornaments on the tree.  Red ones and green ones and bronze… Hala’s favorite seemed to be the Little Einstein’s rocket that Grandma got her last year.  She very consciously hung each ornament on the tree – usually on one of the bottom branches and typically 3-4 ornaments per branch (gotta love kids!)  Dinner wrapped up the evening with the plan for Daddy and Hala to hang the tinsel the next day.  When the time came, I was upstairs stringing garland, and told Hala to go downstairs and help Daddy string the tinsel.  When I came downstairs I could not believe my eyes.  They used, not one, not two…. But TEN boxes of tinsel on the tree!  You can’t even see the tree!  It looks completely silver.  I was shocked.  He really, really did it.  I can’t believe he really used TEN boxes, 10,000 strands of tinsel, on our 7 foot tree. 

Now, I honestly do miss the beautiful tree underneath all that tinsel.  But… it’s more important to me to have the whole family involved with the preparation and feeling like they are making the holiday special.  I just smile to myself and to Juan each time he mentions how beautiful our tree now looks.  Tinsel or no tinsel, the holiday will still come, and we will still build lasting memories, like this and more.  I’m not sure what small stuff you may run across this year… just remember it’s just that, small stuff.  Happy Holidays!

[caption id="attachment_6901" align="alignleft" width="420" caption="About 5-6 ornaments made it to this one branch."][/caption]

 

[caption id="attachment_6902" align="alignleft" width="420" caption="The tree-10,000 strands of tinsel and all!!"][/caption]

H3 Recipe: Bleu Cheese Dressing

INGREDIENTS:

¾ cup Fat-free buttermilk

1 cup 1% Cottage cheese

½  cup Light mayonnaise

2 teaspoons Worcestershire

1 teaspoon Dry mustard

¼ teaspoon Salt

½ cup Bleu cheese crumbles

¼ teaspoon Ground pepper

 

PREPARATION:

• In a food processor, combine all ingredients and pulse until semi smooth.


• Pour into air tight container. Dressing should last about two weeks as long as you are using all fresh dairy products.

 

* Chef’s Note:  Bleu cheese dressing is great with Romaine lettuce and sliced apples, on buffalo chicken sandwiches and any wedge salad!

Number of servings: 40

Serving size: 1 Tablespoon

Calories: 20

Fat grams: 1.5

Magical Exercise

As a wellness coach, I often talk to clients about their exercise habits. But of all exercises, one stands out as a daily must. It doesn’t require any special skills or equipment. It can be done anytime, anywhere, and no one will know you are doing it unless you tell them. (No, it is not butt squeezes!) It is the most transformative of any exercise. In fact, this exercise will change your life faster than anything else you can possibly do. Are you ready?

Get out your journal, a notebook or a plain piece of paper and jot down everything you’re grateful for. Start with the basics like food, shelter, clothing and transportation. How about family, friends, a beloved pet? Dig a little deeper. Have you experienced healing from a serious illness or the restoration of an important relationship?

When you run out of the obvious, look around for the small blessings in life: that beautiful bird singing outside your window, the sunrise, the store clerk who helped you today or the person who slowed down to let you in traffic… Instead of focusing on all the bad things happening in the world, start looking for the good.

Of course, it’s easy to give thanks when everything’s coming up roses. But how can we feel grateful when confronted with life’s thorns? It comes down to practice.

Few people go to the gym simply to be able to bench press 100 pounds, run four miles on a treadmill or do three sets of squats, but rather to have energy and strength to carry a sleepy child to bed, unload the groceries, do the yard work, play sports or climb stairs… Exercise is simply the tool we use to get more of what we want out of life.

In the same way, practicing gratitude is a workout for our souls. Just as physical exercise improves strength and stamina, repeated awareness of our blessings builds our happiness muscles. Condition yourself to look at the brighter side of life and it will only get brighter.