H3 Recipe: Breaded Buffalo Chicken Tenders

This recipe comes from my 'Super Bowl Snack' demo!  A great healthy alternative to your favorite game-day appetizer.  Sure to score major points with your football-loving friends and family.

INGREDIENTS:

4 (4 oz.)          Chicken breast, boneless, skinless, trimmed and defatted, cut into strips or chicken tenderloins

¾ cup             Corn starch

¾ cup             Egg whites, or egg beaters

¾ cup             Whole wheat flour

½ tsp.              Onion powder

½ tsp.              Salt

¼ tsp.              Garlic powder

2 cups              Frank’s red hot sauce, or your favorite hot sauce

4 stalks           Celery, cleaned, trimmed, cut into sticks (Optional)

PREPARATION:

• Preheat oven to 375°F


• Spray baking sheet lightly with pan spray.


• Prepare chicken breasts, or tenders, as directed above.


• In three separate bowls (medium size), place corn starch, egg beaters, and wheat flour in each of their own bowls.


• Season the wheat flour with the onion powder, salt, and garlic powder.


• Dip the chicken tenders in the corn starch first, shake off excess.


• Next, dip corn starch breaded chicken tenders in the egg beaters.


• Finally, dip the corn and egg beater breaded chicken tenders in the whole wheat seasoned flour and shake off excess flour.


• Place on baking sheet.


• Bake in oven for about 12-15 minutes.


• Then warm hot sauce in sauté pan or microwave.


• Toss fully cooked breaded chicken tenders in the hot sauce and toss until evenly coated with sauce.


• Serve with H3 Ranch or Bleu cheese (see below) dressing and a few celery sticks.

Chef’s Note:  These chicken tenders can be tossed with sweet and sour sauce, bang bang sauce or even barbeque sauce. 

Number of Servings: 4
Serving Size: 4 tenders
Calories: 200
Fat: 0

Easy Bleu Cheese Dressing

INGREDIENTS:

3/4 cup         Fat-free buttermilk

1/4 cup          Sour cream, fat-free

1/4 cup           Light mayonnaise

1 tsp                 Worcestershire

1/4 cup           Bleu cheese crumbles

To taste           Cracked black pepper

PREPARATION:

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


• Pour into air tight container and enjoy!

Number of servings:  24
Serving size: 1 Tablespoon
Calories: 20
Fat grams: 1.4

Harvard’s Hello to Coaching

Coaching is a fast and growing field; it seems as every day someone else is announcing themselves as a ‘coach’. There’s really no way to track how many coaches are practicing at this point and with no standards or regulations how do we know if their skills are legitimate?

Well watch out because a new team has joined the Ivy League.  In late December 2009, the Mclean Hospital (one of the oldest research programs in existence) created the institute of Coaching. This facility is affiliated with Harvard’s Medical School and will be provided with $100,000 dollars in grants each year. The hope is that the institute will create credibility in a profession that’s at often times not taken very seriously.  For the first time ever, researchers will be able to track and evidence the progress of coaching clients thru a solid valid base of research.

So very exciting stuff, I will certainly keep you posted with their findings. Today, I’d like to share with you the early research behind coaching just so you can really see the power of accountability.

Lifestyle Change: Why not get a coach? AtlantiCare Regional Medical Center
Since 2008, AtlantiCare has offered wellness coaching to its more than 5,000 employees. They have had the opportunity to work with a certified coach to help them with a variety of things: stress management, work-life balance, weight loss, diabetes, blood pressure and cholesterol. According to Kathryn Schilling, people maintain about 70 percent of the goals they set long-term with their wellness coach.


Wellness Coaching Study Finds Long Term Benefits for Cancer Survivors
Published in the International Journal of Interdisciplinary Social Science and conducted by the Richard Stockton College of New Jersey, showed that wellness coaching, had significant, immediate, and lasting impact in reducing anxiety and depression, while simultaneously improving quality of life and increasing other healthy lifestyle behaviors.

• In this observational cohort study of 30 breast, prostate, and colorectal cancer survivors, participants received six coaching sessions over a three month period. They were followed for a year after the final session to evaluate the sustainability of changes through wellness coaching. Survivors reported in questionnaires that they increased their fruit and vegetable consumption, increased their physical activity and had a reduction in weight and BMI that was sustained one year after ending. The most helpful aspect reported was the motivation and feedback they received as they worked toward their goals.

Wellness Coaching Keeps Hospital Workers Healthier
Published in Journal of Population Health Management

In 2004, Onlife Health (Gordian at the time) was hired by a Midwest hospital with 4,500 employees to implement an employee wellness program. In 2009, researchers began the task of analyzing the program's first four years. The services of the program began with a Health Risk Assessment, and as each year went by participants would re-assess. Then health coaching services were provided over the phone, via e-mail or using self-directed online programs.

• Researcher Adam Long stated the outcomes were “robust” with a 96% participant satisfaction rate. Year over year over year, they got better, and that was in the form of smoking behaviors, dietary behaviors like fat and fiber intake, exercise, stress levels, depressive symptoms and evaluations of life satisfaction," he said. Specifically, findings included:


• An 18 percent dietary fiber intake improvement for the population, an 11 percent dietary fat intake reduction, a 14 percent activity-level improvement and a 10 percent improvement in life satisfaction.

Where do you get your health information?

As many of you know, I am a big health newsletter fan. I have found over the years that subscribing to a couple of these has helped me keep up with the seemingly ever changing world of nutrition and health. One of my favorites, the Nutrition Action Health Letter, the world’s largest circulation newsletter, just had its fortieth birthday.  I want to share with you a few of the highlights from the January/February issue entitled “Unexpected, Surprising Findings from the Last 40 Years”.

1. Excess pounds boost cancer risk.  Most of the research linking cancer to obesity has been conducted over the last 15 years. The list of cancers that excess weight clearly increases the risk of now includes endometrial, post menopausal breast, colon, esophagus, kidney and pancreatic. Several other cancers including leukemia in adults, lymphoma, cervical, gallbladder, liver and aggressive prostate cancer may also be influenced by weight. Walter Willett, chair of the nutrition department at the Harvard School of Public Health, suggests that “There are probably as many cancers caused by overweight and obesity in the U.S. as caused by smoking because there are fewer smokers than overweight people.”


2. Coffee gets a makeover. It wasn’t too long ago that many thought coffee and the caffeine that came along with it was a contributing factor to a number of health problems including pancreatic cancer and heart disease.  According to Dr. Willett, “it turned out to be remarkably safe”.  Not only safe, but it might actually lower the risk of some serious disease. The evidence is strong that moderate (4 – 6 cups) consumption of regular or decaf coffee lowers the risk of type 2 diabetes. And regular consumption of regular coffee lowers the risk of Parkinson’s disease and gout. Surprisingly, Willett says, “coffee has turned out to be a health promoting beverage rather than a carcinogen.


3. Too little sleep can lead to too much fat.  The average American now sleeps two hours less per night than he/she did 40 to 50 years ago. ”We now have lots of studies on sleep and obesity” explains Kristen Knutson, assistant professor of medicine at the University of Chicago, “and most of them find that short sleepers, (fewer than 6 hours a night) are more likely to be obese than longer sleepers. Sleep deprivations is associated with exhaustion, making it difficult to follow through on an exercise and nutrition plan. Sleep deprivation also interferes with the proper production and release of important hormones that influence appetite management.  While it doesn’t get much attention, getting a good night sleep just might be one of the most important behaviors you can work on to help you control your weight.

If you have found this information interesting and would like to read more, you may want to subscribe the Nutrition Action Health Letter.  Subscribe by visiting their website – you can even read through the archives.

Friday Fitness: 52 Card Pick-Up

Are you finding it difficult to stick to your new year’s resolutions? Being the end of the month, do you need to hit the re-“play” button? Re-energize your new year’s resolutions today! This Fitness Friday we are putting the “play” in replay.  Many of you may recall this dynamic workout from a previous Boot Camp at the Beach week post, if not look no further than a standard deck of cards.

The workout will start with a fully shuffled deck of cards (52 cards). All face cards (Jack, Queen, and King) have a value of 10. Aces have a value of 1. The number cards will be face value (ex. 7 of spades = 7 of the specific spade exercise). Jokers are free cards, meaning the exercise is whatever you chose. Some great ideas for the joker include yet are not limited to: running a lap, climbing the stairs, burpees, etc. For each suite card there is a designated energizing calisthenics exercise. (See exercise list below)

 The object of this workout is to work through the entire deck of cards and within a challenging time frame. Good luck! Remember, it’s FRIDAY…be creative and have fun!

When you see a…

• Heart – perform the designated number of PUSH-UPS.  Modifications include push-ups from your knees or on the wall.


• Club – perform the designated number of MOUTAIN CLIMBERS.  To modify, hold a high plank for 30 seconds to a minute.


• Diamond – perform the designated number of UP/DOWNS.  Jump up, reaching for the sky, land and reach for your ankles or the floor, bending the knees and keeping the weight in your heels.  For a lower intensity version, reach arms up then bend down and touch your ankles; repeat.


• Spade – perform the designated number of SQUATS.  For a higher intensity modification, do squat thrusts instead.    

TGIF!

Half is Much!

I think the best part of life is challenging ourselves to that point where we can’t go any further. There’s no greater feeling then when you cross a finish line after months of training, it changes you. Day after day, I’m thinking how can I get that feeling back? When’s my next opportunity going to be to earn that back?

For those of you who know me, I am an avid runner and always training for an endurance event. It simply keeps me motivated to go out year after year and test the limits. To not only experience a new race, but to attempt to beat a personal record. I really believe that if there weren’t all these opportunities to push myself, I wouldn’t stick to an exercise program.

What’s intriguing is that I’m not the only one finding this motivation. It happens that many people are starting to turn to training later in their life. In 2009, Marathonguide.com ran statistics on the average age of a marathoner, guess what the average is? 40.5 years old for men (average finish time 4:30) and 39 years old for women (average finish time of 5 hours). Incredible! I’ve also found that guests around the Hilton Head Health walls are starting to turn to these events for a little motivation. Recently a group of past guests went down to Disney World and torched some phenomenal finishes at the annual half marathon. They trained, conquered, and without had this unbelievable experience previously mentioned.

With that said, half is MUCH! What I mean by this is that you don’t have to go after a marathon to earn this feeling. Training for any distance event is quite an accomplishment and a driving motivator. Due to recent inquiries, I wanted to touch on the TOP 5 fundamentals when training for your FIRST Half Marathon and provide you with a custom H3 beginner half marathon runner and walker plan.

#1 Go into the race to finish – The goal of finishing your first Half Marathon is the best place to start. When you run or walk your first half marathon at a comfortable pace you’ll feel proud and eager to run future races.

#2 Train with a purpose – Following a schedule can become monotonous. If you’re a runner, add what’s called a “Tempo Run” into the mix simulating the pace you expect told hold during the half. Warm Up 10 minutes of easy jogging – 20 minutes race pace – 10 minutes easy jogging. Walkers increase your run/walk ratios, if you’re running 2 minutes walking 1 add 30 seconds to that run on a few days of training. By having a purpose for each workout you’ll increase your speed and interest.

#3 Don’t play catch up – Unexpected things come up during training, let it slide. Never try to length long runs or cram harder workouts back to back days. This is very important to remember especially that last month of training!

#4 Throw In a Test – Schedule a 5K or 10K during training to simulate race conditions this way going into the big day you’ll be familiar with what goes on and comfortable with what’s about to go down. This will also help with pacing and your adrenaline rush control as the gun sounds.

#5 Run THE Mile – Focus on that single mile, avoid thinking about how far you have to go because it’s really far away! When you get to that final 3.1 miles say to yourself “Just a 5K left, no big.”

BOTTOM LINE – Justify training to YOU and ONLY YOU. We make sacrifices during training, but all this training leads to setting goals, conquering fear, overcoming obstacles, and is an excellent warm up for life challenges that lay ahead.

Here's a beginner Half Marathon training schedule I created just for you!

Taking Charge of Your Health

Last week – Jessica Lynn wrote a really great post addressing the why’s of weight loss.  Because many of the H3 Daily readers are H3 alums – I wanted to share a new workshop that addresses that exact message.  If you have ever said ‘I know what to do, why can’t I just do it?’ – this workshop might be of interest to you!

This March, one of our favorite guest presenters Johanna Smith-Ellis will return to facilitate our newest workshop – Personal Responsibility: Taking Charge of Your Health.  Our attitudes, relationships, communication skills and time management all play a vital role in our health, while excuses and blame can lead to the very unhealthy behaviors we’re trying to eliminate. She will help you rediscover your priorities and design a plan from the inside out that will build the foundation for sustaining your health habits. Take charge of your health—you own it.

A few sample sessions include:

Personal Responsibility - Explore your unique personal history and how it influences your present concept of what it means to be responsible.

Finding the Right Attitude - How do our attitudes affect our emotions and behavior? Can we change how we act by changing the way we think? Identify your attitude errors.

A No-Nonsense Approach - Think of motivation and behavior change as the chicken and the egg—which comes first?  What motivates you?

Priorities to Practice - Identify your priorities and develop time management skills to accomplish what means most to you in your life.  Most importantly, learn how to put it into action.

If you want more information – you know how to reach us!

Conquering the Gym Fear

Another post from the archive vault – check out this oldie but goodie from Jeff Ford written back in his intern days!

We’ve all been there. Faced with taking a new class or starting a new job – these experiences not only expose us to an entire new group of people, but fears of the unknown and the uncertainty factor tends to set in. Fascinatingly enough, these same fears go hand in hand with becoming a new member at a gym.

What will people think of me? Will I fit into the mix?  What if I can’t perform up to everyone’s level?  Will they stare, laugh?

All sensible questions, yet we must understand that these butterflies are typical for every single new experience.

Every now and then, a class is offered here at H3 to help Guests overcome fears of the gym that may be colluding in their minds. The basis of the “Overcoming Your Fear of the Gym” class is to allow Guests an open forum to not only discuss their personal fears, but provides a few definite tips for conquering gym uncertainties.  Below is your quick guide to tackling any qualms before joining the ranks of your local fitness facility.



- Before you join a gym, try out a free session.  This will allow you to gain a feel of the environment with a one day trial pass.

- Choose a health club with a relaxed atmosphere.  A place where you feel comfortable, a local YMCA is a great option! 

- Make sure you are familiar with the fitness equipment.  Fluency in equipment lingo leads to immediate gym confidence.  Most gyms provide an orientation on gym equipment upon joining – if not, don’t be afraid to ask! 

- Stick to the fitness equipment in which you feel most comfortable.  This boosts motivation and allows for the best of workouts.

- Organize your routine before you walk in the door.  An exercise plan keeps you focused and zeroed in on your workout. 

- Participate in group fitness classes.  This is an excellent way to meet other members and become oriented with the facility. 

- Go at the least crowded time.  Before anyone else is awake, kick start your day with an early morning workout. 

- Find a gym buddy.  It’s a lot more difficult not to show up when someone else is depending on you.

- Check your priorities at the door.  Exercise is for your benefit, leave worries of what other people think outside. 

- Focus on your own workout by tuning others out.  Find an exercise trance; bring an iPod or mp3 device!

- Focus on personal targets.  Set goals, write down what you hope to achieve by attending the gym.

- Hire a personal trainer.  They’ll not only teach you all the exercises, but motivate you positively!

 That’s the inside scoop folks.  Therefore, take what you will and run with it or power walk it!  It’s certainly understandable to be faced with these qualms; it’s a part of life.  Recognize that your thoughts are beyond a doubt greater than others around you.  

It is an admirable accomplishment to break out of the comfort zone and block out these gym fears.  When it all boils down, we hit the gym for ourselves, no one else.  We are there to improve our personal lifestyles and that is what we must remember.

H3 Recipe: Southwest Egg Roll

INGREDIENTS:

1 (4 oz)            Cooked boneless, skinless chicken breasts

1/4 cup           Part skim mozzarella cheese

1/4 cup            Black beans, cooked

1/2 each          Red onion, chopped

1/2 tsp             Cumin, ground

1/4 cup            Red bell peppers, chopped

1/4 cup            Corn Kernels (frozen) thawed

4 each              Spring roll wrappers                                                                                       

PREPARATION:

• Preheat oven to 375˚F


• Cook chicken breast and chop into small pieces (dice)


• Cut all vegetables


• In a bowl mix all ingredients except for the spring roll wrapper


• Once ingredients are well mixed, place a 1/4 cup of the mixture at one corner of wrapper.


• Fold the corner where you placed ingredients over, holding ingredients in wrapper.


• Then bring both in sides over the folded corner, and then continue to roll.


• Seal end of wrapper w/egg beaters or non-stick cooking spray.


• Bake until crispy for about 15-20 minutes.

*How to wrap into egg rolls:

Step 1: lay out wrapper          

Step 2: place ingredients in corner     

Step 3: fold corner over food

Step 4: bring in both sides of wrapper

Step 5: Continue to roll

 

Number of servings: 4
Serving Size: 1 egg roll
Calories: 90
Fat Grams: 2

Coaching Corner: Check Your Relationships

Everyone tends to set goals year in and year out, but do you ever feel overwhelmed with the challenges you set for yourself? As if you just need an extra push to become a healthier you? The goal of the emerging field of wellness coaching is to provide that extra challenge. It’s difficult to get a positive perspective from our friends and family because at times they can be judgmental. Obviously these actions aren’t deliberate; it’s just a part of the way our relationships evolve.

The relationship with a wellness coach is very different. Coaches should never have a judgmental attitude and always aim to work with what their clients are doing well.  In most cases, finding the right coach will lead to positive movement and growth through a deep connection. Today, I want you to discover the being skills that make coaching work and for that matter any healthy relationship.

• Mindfulness - Prerequisite for everything, when someone pays full attention to another in the moment


• Empathy - The respectful understanding of another person’s experience, putting yourself in their shoes


• Warmth - Kindness and the power to open people up, a genuine and caring attitude


• Affirmation - True acceptance and appreciation, reframing negative energy to positive experiences


• Calm - Remaining open minded, radiate confidence


• Zest - My favorite J we’ve got to be optimistic with others - always excited for new opportunities!


• Playfulness - Coaching and relationships work when there’s humor, must know how to laugh and have fun 


• Courage and Authenticity - When conversation becomes real, deep connection will always reflect honest feedback

With that said, take notice of these traits in your relationships, not just coaching. I fully believe when we have friends, family or a health coach – that creates an environment using these being skills – change and becoming a healthier you is INEVITABLE.

Lastly, if you have some spare time, check out this cool 5 minute clip from ABC news with Harvard’s Dr. Edward Phillips and his perspective on the emerging wellness coaching field. The entire H3 program staff is on route to ACSM wellness coach certification through the program he mentions named WellCoaches.

Catch more zzzzzz's

Check out the presentation below from Bob Wright on Tips for Improved Sleep.  We are testing out this new presentation format - so let us know your thoughts in the comment section!  If you like it, we can add more to the blog!

Simply hit the play button to get started.

Tips for Improved Sleep on Prezi

Have you become a REG (Random Excuse Generator)? 3 Steps To Help Break the Cycle

1.        “The Power of Context”: The environment around you WILL influence your decision making

“The Power of Context” is a term from Malcolm Gladwell, author of The Tipping Point.  Gladwell paints a vivid picture of New York City in the 1980s, when its crime rate was “in the grip of one of the worst crime epidemics in its history”.  To rectify the situation he cites the fact that a number of New York City agencies began to make decisions based on the Broken Windows theory, which held that minor, unchecked signs of deterioration in a neighborhood or community could, over time, result in major declines in the quality of living.  To reverse these trends, city authorities started focusing on seemingly small goals like painting over graffiti, cracking down on subway toll skippers, and dissuading public acts of degeneracy.  Gladwell contends that these changes in the environment allowed the other factors, like the decline in crack cocaine use and the aging of the population, to gradually tip into a major decline in the crime rate in the city.

So how does this apply?  When you threw back the covers, rolled out of bed and hit the snooze button this morning you might have done it in a seemingly unconscious state. If you were to place the alarm clock on the opposite side of the room or purchase a clock without a snooze button you may be forced to then get out of bed on time.  Or buy clocky.  Have you been too lazy to chop up whole fruit?  Then why not start buying fresh prepackaged fruit cocktails from the market.  Then strategically situate it at the front of the refrigerator.  I do the same with salads.  The pre-clean and package salad mix is one of the best inventions of the 20th century.  I haven’t bought a head of romaine or iceberg in over a year.

2.       Develop a Mantra

We spend hours in the gym each week working on our physical physique, now it’s time to spend 15 minutes on a mental workout.  Define your motivation.  Is it to shrink the waistline for an upcoming engagement?  To fit comfortably into the seat on your next flight?  To climb that flight of stairs at work without losing your breath?  Once you’ve defined the source of your motivation develop a short phrase (no more than 5 words) that you can repeat to yourself when the excuses start to pop into your head.  Mine is small changes = BIG PROGRESS!  Then, refer back to step 1.  Post this mantra everywhere; the desktop computer screen or screensaver, the bathroom mirror, refrigerator, recliner, car steering wheel, etc.  You could even have a personalized wristband with your mantra on it.  Tattoo?  Okay, maybe I went too far.

3.        Create accountability:  Both  Internal and External

Internal Accountability:  This could be a food journal, activity journal or a pedometer.  I particularly like the Body Minder and the Yamax DigiWalker.  The key to making personal accountability work is evaluating your progress.  Did you reach the step goal for this week?  Did you sleep in one too many days?

External Accountability:  I call these the “Playgrounds and Playmates”.  Associate yourself with people and places that will help hold you accountable.  The neighborhood walking club, the Zumba class at the local YMCA, a Personal Trainer, or a Health and Wellness Coach.

It’s (Mostly) in Your Head

An H3 guest recently reminded me how important a positive attitude is for maintaining a healthy lifestyle.  The week before the Disney Half Marathon on January 8th, I received an email from a woman (I’ll call her “Xena”) who was very worried about being able to finish the half-marathon in the allotted time, or just finish it at all.  Although she had been training for months and had completed a previous half-marathon when she was much heavier, Xena was very concerned about failing.  She wrote:  “I am hearing a lot of negative thoughts (in my head) and yet I know that most of the race is actually mental.” Because she was so stressed, she turned to food for comfort.  Xena was frustrated because she’d been doing so well with her eating until that week, and she had even lost weight over Christmas. 

I responded with (I hope) something encouraging and supportive.  The following week I was delighted to receive Xena’s good news:  “By Wednesday (before the race) I had come back to reality.  I realized that the only reason I signed up to do the marathon was to give myself motivation to keep training.  I had already done that so essentially I had already accomplished my goal!  If I didn't even run the race I had already won because I was taking care of myself.  I guess the real reason I didn't want to do poorly was because I was afraid I would look like a failure to my family.  Once I talked to them about it they all (figuratively) smacked me upside the head.  They were already proud of everything I accomplished and didn't really care what the race results were going to be.  They were just cheering me on in whatever I decided. 

My sister-in-law (who runs all the time) and my sister stayed with me the whole way (during the race).  My goal was to finish, to not be last, and if possible to finish in under 3 hour 25 minutes (the max time allowed was 3h 30m).  Well, I even surprised myself. I maintained my pace the entire race and finished at 3h 22m!  There were eight thousand people still behind me and I felt great!  We even went and did Disney for the next 2 days after that. 

I am so proud of myself.  I didn't let my mind defeat me and I pushed through all my self doubts and even communicated when I was feeling stressed.  I finished 13.1 miles!  No one can take these accomplishments away from me.  I am back on track with my eating and things are definitely on an upswing.” 

Way to go, Xena!!!

Get H3 Inspired - Deniese M. Chaney

I initially came to Hilton Head Health (H3) back in 2004, when I was looking for a place to help me get back on track. I had just entered my 50s and found that my body was changing—and exercise alone was no longer enough. I didn’t know how to manage and maintain on my own and knew I needed to do something about it.

The first time I came to H3, I stayed for 2-weeks. It was during that stay that I was really able to learn what I SHOULD be doing—I realized I needed a lifestyle change, not just exercise OR nutrition—but rather a combination of the two. Living a balanced, healthy lifestyle was a challenge for me, as my job requires me to travel quite a bit—and trying to keep up with exercise and eat healthy proved to be difficult for me. However, at H3 I was provided tools to help and discovered more about myself. Being the ‘morning person’ I am—I decided to make fitness a priority and knock it out first thing. For example, if I have a 7:30am meeting, I now wake up a couple hours early to get my workout in. Nutrition is still a bit of a challenge for me, but after being at H3, I found that I was able to make healthier selections simply by using Bob’s ‘unwise, better, best’ approach.

Throughout the years and continued changes within my body, I unfortunately put some of the weight back on, so I decided it was time to return to H3. I came back in November of 2010 for Reunion Week—with the goal of establishing a plan for my next few years.

During my second visit, I was given greater understanding of meal planning for the initial weight loss period—the no more than 6 weeks timeframe, at what levels I need to be to continue to gradually lose weight and a plan for longer-term maintenance. I especially felt armed to return home for the upcoming holidays.

One of the most wonderful experiences at H3 is the supportive environment that’s created there. The culture of the program promotes socialization and networking among the Guests—and I found that getting to know and understand how others live and deal with their weight has been very beneficial to me in managing my own.

I’m doing great today and I have a really great support structure at home. Plus I’ve found H3Daily.com to be a great resource for healthy reminders—and recipes. In regards to my fitness, I’ve realized as I’ve gotten older, my tenacity for pushing myself has grown weary, so I joined a gym where I feel comfortable. There I attend fitness classes and have continued my regular personal training sessions which has been great in not only pushing me, but holding me accountable. I hope to return to H3 again for Reunion Week—and this time, I hope to bring a friend!

Deniese M. Chaney, M.P.H, Efland, NC

What's Your Perspective?

With the premiere of A&E’s Heavy last night, it brought to my mind the thought of the many different perspectives people have regarding weight.  Is weight typically a result of unresolved emotional issues or vice versa?  Do some people have a weight problem simply because they “just like to eat” or is there more to it than that?  What is an individual’s ideal weight?  What is the answer?  Why can’t some people just do it?

After decades of fad diets, bogus exercise regimens, high-risk diet pills and other no-result answers to our quest for the easy solution for weight loss and weight management, we’re finally drawing the conclusion that there is no easy road.  And there is not only one road.  Rather, it’s a series of choices and small steps, not a leap.  It requires a slow burning glow of motivation that needs rekindling, rather than one burst of flame that quickly fades away.  It requires confidence, commitment, forgiveness and support.

You may be asking, “Where do I start?”  Some may begin simply by starting an exercise routine or adding a walk at the beginning or end of their day.  Increasing energy levels then may lead the individual to start making healthier food choices.  Or consider a different avenue… some may begin with a healthy eating plan, which can lead to weight loss, building confidence to try a new exercise routine.  Others may work with a counselor to look at the root of their eating behaviors and define a path that conquers their triggers to make unhealthy choices.  No matter where the journey will take you, it all really begins when you say I accept.

I accept the fact that I can control my weight, it does not control me.

I accept that health is a personal journey.

I accept that my perception of my weight and health is the one that matters most.

I accept that I am responsible for making the choice to change.

Are you ready to make a change?  Just say I accept, and we are here to help you find the journey that will lead you to success.  Have you already made the commitment and found your road to success?  Share your story with us!

It's Here!

It has finally arrived, Jan 17th!!!!



Although Hilton Head Health will not be shown within the first few "Heavy" episodes, (be sure to check the website for the most up-to-date episode guide) please support the series by viewing.  Each and every one of the individuals are truly inspiring!  Tune in to A&E at 10/9C tonight to watch these life-changing transformations.

Last Friday morning, two of the show participants were featured on Good Morning America to share their experiences here at Hilton Head Health and how their weight loss has impacted their lives.  In case you missed them, click here to watch Ronnie and Jill's entire segment.

Click here for more show information.

 

Coaching Corner: Find Strength with Self-Efficacy

We’ve heard about having high self-esteem, but what’s self-efficacy all about?  Defined by Albert Bandura, self-efficacy is a person’s belief in their capability to successfully accomplish a certain task. Often confused with self-esteem; which pertains more to the extent to which we like ourselves.

When it comes to individual lifestyle behaviors, self-efficacy is the belief that you can eat 5 fruits and vegetables a day, exercise for 60 minutes 5 days in a week or lose 5 lbs in a month.  It happens to be the most powerful predictor of motivation - how well a person will do at almost any undertaking.  Having high amounts of this self-efficacy X factor leads to better performance and quicker improvements as we change behaviors.  Think about it like this, if I believe that my body is capable of pushing one more mile out then in all likelihood I will reach the finish line. The more self-efficacy a person has the more efficient and effective they will be in accomplishing a task.

I think the best example of a high level of self-efficacy is a runner by the name Rick Ball. In 1986, Rick lost his left leg below his knee in a motorcycle accident near his home in Ontario. As a result of the accident, his left leg is a prosthetic. Ball had not been a runner before the accident, but he said he felt sorry for himself but also mentioned "Everybody has their challenges. It's what you do about it in the end." Rick’s belief in himself, one leg or not, took him to marathon finish of 2 hours 57 minutes and 47 seconds!! To put this in perspective the average marathon finish time in 2009 was 4 ½ plus hours. That kind of time is good for a top 25 finish in most marathons. This just goes to show you that Ball’s level of self-efficacy has led him to finish many FAST marathons and prove to others that all it takes is trusting that you can accomplish something.  Check out his video below to learn more about the hero: http://bcove.me/0m4gs4gn

So how do you become more like Mr. Ball? Here are three ways to improve your Self-Efficacy when it comes to  personal health:

1.     Find Self-Mastery

• Experience personal success at creating a new healthy behavior 


• Convinces us that we have what it takes to accomplish other difficult tasks

Example: Exercising three days a week for 60 minutes on consecutive weeks

2.       Watch a Role-Model

• When we observe others success in establishing a behavior it gives us belief


• Sparks new ideas and inspires our confidence to act in a similar successful manner

Example: Checking out how a friend prepares a healthy meal 

3.       Listen to Positive Outside Sources

• The best way to believe you can do something is hearing it from others


• Surround yourself with people who are confident in your abilities


• Accept the encouragement and trust that the source is being honest

Example: Hearing “Hey, you really look like you have a lot more energy lately”

 

Sources:

Understanding and Developing Self-Efficacy; 2006 Encyclopedia of Industrial/Organizational Psychology
The Inspiration: Rick Ball, Mark Remy, http://www.runnersworld.com/article/0,7120,s6-243-560--13734-0,00.html

Is it time for a change?

Have you started finding reasons to sleep in and not get up for your morning workout? Are you finding “better” things to do with your time?  Before you know it you have steered off track for almost a week. Has your mentality to embrace physical activity and exercise somehow caught a flight to vacation station? Maybe you dig deep and try to rev up some motivation.  Is it really a lack of motivation or is something else getting in the way of the excitement and effectiveness of your previously-rewarding workouts? Read below for signs that tell you… it’s time to change your workout routine!

1. Your workout is no longer challenging.
Jogging a 10-minute mile, for example, becomes easier and easier as time goes on. If your workouts aren't challenging you anymore, it can be helpful to monitor your intensity. You can do this by wearing a heart rate monitor. Your heart rate will change over time as you become more fit. By using a heart rate monitor, you'll know when to change up or intensify your routine. Challenging your body improves your overall fitness. A challenge also provides a great sense of accomplishment. They enable you to become stronger and empower you to work toward your goals.

2. Your workout bores you.
You used to like walking on the treadmill, so why do you dread it each day? It's easy to get bored if you stick with the same routine for too long. Sometimes it helps to add variety to your walks. Thus, try taking your workout outside, adding speed intervals, putting new tunes on your Ipod or bring a friend along as we did last Friday!

If that isn't enough, then maybe it's time to try a new activity. Perhaps you've always wanted to try biking or are interested in a new class at your local gym. Change can help keep your workouts fun, interesting, and challenging thus giving you something to look forward to. And that anticipation is exactly what will keep you coming back for more!

3. Your workout isn't giving you results anymore. 
Just as you can get bored by always doing the same exercises, your body can also adapt to these exercises, thus they no longer offer the same benefits that they once did. Someone who does the same activity all the time is likely to plateau much sooner than someone who varies his/her workouts. Variety is the spice of life. A splash of variety might be just the thing you need to get the scale moving again or help you break through that plateau. "Variety" means change.  Change something about your current routine; add speed, distance, hills, resistance, etc., or branch out and try a totally different activity. Muscles like variety too. Variety helps to keep them challenged; essentially it keeps your body guessing ‘what’s next’! 

4.  Your workout leaves you more tired and sore than before.
Exercise gives off endorphins. It should not leave you feeling rundown. If you're feeling overly tired or perpetually sore, you could be pushing it too vigorously. Your body needs time for rest and recovery. It is during this down time that you build strength and endurance. You must allow time for your muscles to rebuild and repair. If you don't give your body ample recovery time, you will not become any stronger. If you fear you have been overtraining, your first priority should be REST. You might need up to a week off to recharge mentally and physically. Once you are feeling better, start back slowly. Reevaluate your workout program and find ways to make changes that will prevent this from happening again.

 

Reference: Sparkpeople

Friday Fitness: Office Chair Workout

Ever sleep past that alarm and miss that morning workout? It gets very frustrating when you even plan out the entire workout the night before, we’ve all been there. Sometimes we end up getting down on ourselves and think why did I let that happen, why didn’t I just wake up? For today’s Friday Fitness, I want you to throw this mindset out the office window because you can actually make the workout happen right from your own office chair!

Check out this week’s no equipment needed workout targeting your quadriceps, triceps, and abdominals.  Remember the safety cues and complete the workout when you’ve got some spare time at work. I challenge you to complete 2-3 sets on each exercise and get back to H3daily with the results!

Remember there is always an opportunity for a decent workout, you just have to take advantage.

Leg Extensions, 2-3 Sets, 12-15 Reps, Targeted muscle group: Quadriceps

Straight Leg Pulse, 2-3 Sets, 12-15 Reps, Targeted muscle group: Quadriceps

Chair Squats, 2-3 Sets, 12-15 Reps, Targeted muscle group: Glutes, Quadriceps

Tricep Chair Dips, 2-3 Sets, 12-15 Reps, Targeted muscle group: Triceps

Alternating Knee to Elbows, 2-3 Sets, 12-15 Reps, Targeted muscle group: Abdominals

Herbal Supplements - Are they really worth it?

In the United States, we now spend $5 BILLION a year on herbal supplements. Are we getting our money’s worth?  It probably depends on what herb you are taking and for what condition. If you have been taking St. John’s Wort for mild to moderate depression, according to the National Center for Complementary and Alternative Medicine (NCCAM), maybe you are.  But for many of the herbs we take, we are literally throwing (or peeing) our money away. For example, a recent study funded by NCCAM, published in the Annals of Internal Medicine, concluded that Echinacea, the most common herbal remedy used by children and the third most common among adults, had no effect on reducing the severity or the length of colds, the condition it is most commonly taken to treat. Fortunately, Echinacea does not appear to be dangerous, but that is not always the case.  Some of the most popular herbs taken over time such as ephedra and kava have proven to be dangerous.  Many herbs, including St. John’s Wort, interfere or influence the action of many prescription medications.

Don’t let the fact that they are natural fool you. Herbs contain in some cases a powerful active ingredient - in fact many prescription medications were formulated based on herbs.

If you are considering taking as herbal remedy, it would be a good idea to discuss it with your physician especially if you are currently taking a prescription medication, or if you are scheduled for surgery soon.

The NCCAM has reviewed the studies and written fact sheets on well over 100 of the most commonly taken herbal supplements. You can find them by going to, www.nccam.gov/health/atoz.

It just might save you some money and maybe even your health.

Tips for a Healthy Cubicle

Editors Note:  I have been writing articles on H3 Daily for over a year now and from time to time graze the archives for great topics to revisit.  Well, as coordinator of our very own wellness program, this one caught my eye.  So please forgive me, but today's post is a repeat.  I hope you enjoy it this time as much as the first!

Check back on Friday for a quick Office Chair workout video from H3 Fitness Specialist, Jeff Ford!

Over and over I hear from the Guests here at H3, ‘I bet it’s easy to stay on track when you get to work at a place like this’ or ‘I bet it would be easy to stay in shape if I worked here’.  Well, for the most part, that’s true.

I had the privilege of spending the last 16 weeks of my college career as a Program Intern here at H3.  For those 16 weeks, I was immersed in the healthy lifestyle, eating the meals, teaching classes, attending classes and interacting with Guests.  It was a part of my life that I will never forget, and still apply what I learned from that experience into my job now.

Now, instead of leading a treading class or beach walk, I sit at a desk in an office for most of the day.  I love what I do; I get to spread the word of what a great place and program we have here at H3 with those who are looking to make the changes, as well as keep alum of H3 connected!

Unfortunately, the environment of the program is not as present, and you can find it a bit easier to slip out of your healthier habits.  So, I try to keep in mind the things I created as habits in my lifestyle four years ago during my program internship, and apply them to my now desk – life.

Here are a few tips that work well for me:

-  If you can, sneak in a workout first thing in the morning.  After a long day of work, with errands and commitments looming, an afternoon sweat session is usually the first to go.  Luckily, I am very close to a gym, so I can roll out of bed and be there in less than 5 minutes.  If you aren’t, try walking or jogging near your house or even try out an exercise video.  Promise yourself 30 minutes in the morning to get in your cardio or strength training.

- Invest in a large water bottle.  If you don’t have a water fountain near, a large water bottle is a necessity.  Keep it on your desk so that you are sure to get in enough water during the day.  Drink water instead of hitting up the soda machine!  It will also help you feel full, keeping ‘boredom’ hunger at bay.

- Stock your desk with healthy snacks.  The number one thing I took from H3 is to eat a Metabo Meal – a healthy snack in between meals.  Every few days or so, I visit the nearest grocery and grab a few apples, oranges, low fat cheese sticks, nut & dried fruit mix, carrot sticks and hummus to keep handy.  It’s when I am not prepared, do I go wandering for other (unwise) snacks…

- Try to limit my lunches out.  I am fortunate again to work very close to home, so I try to eat at home most days of the week.  If I know I am going to have a busy day, I try to wake up and pack a quick lunch – whole grain PB & J, fruit, and a few crackers.  In our office, we plan a ‘payday’ lunch – that way eating out is a treat, not an everyday affair.

- Walk around as much as possible.  Instead of emailing or using the phone, I walk to another’s office with questions.  Not only does it usually get done quicker, it gets me up and moving from my desk.  If you bring your lunch, you can also spend 15 – 20 minutes on a quick walk.

- Be prepared.  This is the most important part of making any healthy lifestyle plan work.  At first it may take a little more time planning, but once you get the hang of it, it becomes second nature.  I try to pack my gym clothes (if I missed the morning workout) so I can head straight to the gym without having to stop at home first.  And as mentioned before, I pack my lunch, water bottle and snacks so I can make the ‘best’ food choices.

These are just a few things I have learned while in the working world, but they help make living a healthy lifestyle much easier for me.  Hopefully you can take from them and apply them to your routine.

If you work in an office, do you have any other tips to stay on track?

Bonus H3 Recipe: Tucson Tortilla Soup

If you are like us here in the South - you are experiencing lots of cold weather!  Yesterday's lunch was accompanied by a crowd-pleasing favorite, Tucson Tortilla Soup.  A soup perfect for warming up on a wintry day and also pairs great with your favorite mexican-inspired dish.  Enjoy!



INGREDIENTS:

1 ½ tsp.           Olive oil

½ each            Onion, diced large

1 ½ tsp.           Minced garlic

16 oz.              Diced tomatoes with their juices ½ cup Vegetable stock or broth

½ cup              Green chilies, diced

3/8 tsp             Baking soda

2 Tbsp.            Fresh cilantro, chopped ¾ tsp. Dried oregano

¼ cup              Fat free half and half

1 cup               Skim milk

3 each             Corn tortillas, cut into thin strips and oven baked

1 oz.                2 % Sharp cheddar cheese

PREPARATION:

• In a medium pot, heat olive oil


• Add onions and garlic and sauté until lightly browned


• Add tomatoes, chilies, and stock to the pot and bring it to a simmer


• Stir in baking soda and let foam 4-5 minutes (this step is important - make sure it foams for 4-5 minutes)


• When foam subsides, stir in half and half and skim milk.


• Garnish with a pinch of cheddar cheese and tortilla chips.


• Serve and enjoy!

Number of servings: 5
Serving size: 1 cup
Calories: 96
Fat grams: 3.5

Tip of the Day

Have you recently made health and lifestyle improvement changes a priority?  Consider hiring a certified wellness coach to motivate and help you stick to your behavioral changes.  Wellness coaches help you move forward to achieve your best self and studies have shown people maintain 70% of the goals they set long term.  Call us today to join the team!

H3 Recipe: Cornflake 'Fried' Chicken

INGREDIENTS:

4 each 4oz.   Boneless, skinless chicken breasts

1 cup              Nonfat, plain yogurt

1 cup              Corn Flakes, crushed

1 cup              Whole wheat flour (optional)

1/2 tsp            Salt

1 tsp                Garlic powder

1 tsp.               Onion powder

1 tsp.               Mrs. Dash, Table Blend

1/2 tsp            White pepper

1 can              Spray oil

PREPARATION:      

• Preheat oven to 350°F.


• Remove all visible fat from chicken and cut each breast into four strips or leave as whole breasts.


• Combine the remaining ingredients in a bowl.


• Line a cookie sheet with baking parchment or wax paper.     


• Toss cut chicken in yogurt.


• Then toss chicken in seasoned breading mixture to coat.


• Shake off excess breading and lay chicken breasts out on the cookie sheet.


• Lightly spray oil the chicken.  This helps brown the breading.


• Bake for about 15-20 minutes or until just firm to the touch or an internal temperature of 165 F.        


• Serve with H3 Oven Roasted Red Potatoes and a green side of choice!                                                     

Number of servings: 4

Serving size:  4 oz.

Calories: 160

Fat grams: 1

Wellness Coaching Corner: Discover your Strengths

When it comes to changing one or more aspects of our wellness, we have to always work in the present and think about where we want to be down the line. Having this mindset gives us the attitude that we can achieve anything we put our minds to because we’re not focusing on the past. The only time we should look back into the past is to discover the strengths that have helped us succeed.

 The mindset I always try to remember is that success is becoming everything you set out to be. What I’m saying is that every person has the ability to achieve incredible results, but half the battle is imagining those results and using your strengths. Wellness coaches help clients to shape their lives by utilizing their signature strengths and calling on past accomplishments.

Today, I’d like you to think about how far you’ve progressed in your own personal wellness road map, but also in life in general and try to remember what helped get you to where you are today. By answering a few questions you’ll become more self-aware of the strengths you never thought you owned.

1)      What worked well when you studied for a big test or finalized a school project?

2)      What strengths have you called on throughout your work day to get the job done?

3)      What do you do that makes you an excellent parent?

4)      What skills and knowledge make you a good team member?

5)      If someone asked your friends about your number one strength, what would it be?

If you’re really interested in learning more about yourself and the strengths you posses there is this pretty cool and revealing Signature Strengths quiz developed by Peterson and Seligman, board members of the American Psychology Association. The VIA Signature Strengths quiz will open your eyes into how you really operate and identify the core of what makes you successful.

When clicking the Via Signature Strengths Quiz link, scroll down the page to the right. To take the assessment you will have to create a user name and password, but it’s Free!! The eye opener takes 35 minutes to complete, but it’s certainly worth the time! Post your 5 signature strengths in the comments section … I know I will!

2011’s Smokin’ Hot Fitness Gadgets – Straight from the CES (Consumer Electronics Show) in Las Vegas

The Fitness TechZone has been included for the first time in the 44 year history of CES.  Here are some of the gadgets I am really excited about:

IDEAL LIFE Step Manager - A wireless pedometer with remote interactive communications, allows you to send your stats, personalized messages, and even graphics to friends or social networking sites in real time. Set to be released spring 2011, the device will sell for under $85.



Nike+ SportWatch GPS - Debuting at CES is the Nike+ SportWatch GPS, which will launch on April 1. The new GPS sports watch, powered by TomTom, tracks pace, distance, calories burned, and heart rate, and just won two CES Innovation Awards.



BodyMedia FIT  and BodyBuggSP - BodyMedia FIT and BodyBuggSP use a series of sensors to accurately measure calorie output in real-time and display that data on your cellular phone.  The updated 2011 versions link via Bluetooth to your iPhone or Android enabled device.  These devices automatically track the calories burned during your daily activities — from pumping iron to using an iron — and monitors the quality of your sleep, an important factor in weight loss. The information tracked can easily be managed with their online Activity Manager. Add in the easy-to-use food logs and you have the information you need to improve your weight loss.



UWaterG2 – This has been dubbed the “smallest waterproof MP3 player”.  It can very easily clip onto your bathing suit and even has a flotation device in case it comes loose.

TGIF (Thank Goodness I’m Friendly)

For many people, eating less and exercising more is easier if they don't go it alone. It makes sense that healthy living loves company! Would you rather be watching your weight in a crowd that's munching on fruit and veggies (supportive/successful environment) or vegging on some junk (sabotaging/unsucessful environment)?

 Even the most airtight excuse for avoiding exercise can evaporate when someone asks you to go for a walk or run. In our quest to become physically fit and or improve our overall health, our ability to reside within successful environments is crucial. Working out with a buddy is a perfect example of creating that successful environment. It creates accountability, increases motivation, support, adherence, as well as it simply just makes the time pass by in a more enjoyable manner.

This month, the employee’s here at H3 are participating in our very own employee wellness program – Operation Health.  So for January – our monthly challenge is to “find a fitness friend” i.e. work out with a buddy at least one time per week. Thus, this Fitness Friday is not a workout per say, it’s a challenge for you to grab a buddy and hit the trails, gym, machines, etc. Introduce them to something new or vice versa. Maybe you make this your new “new years” weekly regiment too, or maybe you just partake in the buddy system this weekend. Either way, have fun! Isn’t that what life is about anyways?

Appreciate the Positives

In this brand new year, how about resolving to be kinder to your body? 

Many people treat their body like their enemy.  They are unhappy with how their body looks and how it performs, and they may blame their body for some (or much) of their unhappiness.  People often realize, looking back, that they were dissatisfied with their body even when they were 25 or 50 lbs lighter. 

To be kinder to your body, focus on the gifts your body has given you, not just the negatives.  We often forget about and/or take for granted all the wonderful things our body does for us.  Our body keeps on running, even when we don’t give it enough/proper fuel (sleep and/or good nutrition).  We don’t expect our cars to run on empty, yet we assume that our body will keep going even when it’s dangerously low on fuel. 

Think about what your body allows you to do.  For example, my body lets me walk and control (well, mostly!) my two big dogs (who outweigh me), even when they’re itching to chase a squirrel or deer.  How cool is that?

What has your body done for you lately?  Perhaps your body has …

• Taken you to the top of a hill


• Gotten stronger


• Stayed awake so you could drive home safely


• Learned a new physical skill


• Created a human being


• Fought off an infection


• Rewarded you with the sight of a beautiful rainbow or sunset


• Kept going, despite being in pain


• Given you the sound of children laughing


• Allowed you to enjoy the exquisite touch of another person

When you start criticizing your body (“I hate my thighs,” “I’m not as fit as I used to be”), please try to think of two positives for every negative.  If you appreciated your body and treated it like your friend—not your enemy—what would you do differently??

Let the Countdown Begin...

If you have been following the blog, you have been sure to see the exciting news about A&E’s upcoming series, “Heavy.”  As most of you are aware by now, last year Hilton Head Health (H3) was selected to be the site for A&E’s new weight loss docudrama.  However, unlike other weight loss series – “Heavy” is not a competition, rather it is an in-depth look at the personal struggles, triumphs and transformations of twenty-two individuals who struggled with obesity. 

In order to most accurately document these multiple journeys over the course of six months, A&E sought out two different production companies and locations to undertake the lengthy and ambitious filming process.  Twelve participants began their journey here at H3, while ten others participated in a program in Texas.  The power of the H3 Healthy Lifestyle™ program is demonstrated in the results with our twelve participants losing an average of 30% more.  Click here to learn more about each participant, see photos, clips and more.     

Be sure to tune in on Monday, January 17th at 10/9C for the series premier.  It’s a series you won’t want to miss – especially if you had the opportunity to meet any of these amazing individuals.  So mark your calendar today! 

Check out a few pictures below and share your favorite memories of the twelve here in the comments.













Source.

Tip of the Day

Start with modifying small changes throughout the day. After all, the little things make the big difference!

Stop that train!

If you’re anything like me, you’ve been runnin’ and gunnin’ for the past 2 months (or 20!)  So much to do, and so little time and people are now asking what your New Year’s Resolution is…. Really?  Like I’ve had any time to even think about it! 

In business, we analyze our past year; look at what we tried, decide on what worked and what didn’t, and then create our plan for the coming year.  It makes all the sense in our business world to do these things, so why don’t we do them in our personal life?  It’s time to put you first.  You deserve the time to look at your past year and make your plans for this new and exciting year.  But where do we even start?  Here’s some ideas to get you going – don’t forget to write down your thoughts!

• What is most important in my life right now?  (Family, friends, career, financial stability, spirituality, health, etc.)


• Paint an ideal picture of what each of these priorities would look like at the end of the year.


• Select a starting point for each of these values, and write down your first set of 3 month goals.


• Mark your day-planner or blackberry for the date in which you should readdress these goals and layout your goals for the next 3 months.


• Decide what you can accomplish in the next week to move toward your first set of goals. And remember, no goal is too small if even an ounce of accomplishment is felt from it.

Great job!  Now that you’ve established your 2011 goals, what steps can you take to help with sticking to your plan?  Here are some suggestions:

• You’ve already completed one – marking your calendar for your goals review!


• Share your goals with someone – it makes them feel more real, and you may also learn of some ways others can support you in achieving your goals.


• Place your written goals in a primary location where you will see them often.


• Take a moment each week to review what more you can do to work toward the ideal values you’ve created.


• Acknowledge that no one is perfect.  You may need to readjust to stay on track when things don’t go quite as planned.  


• Celebrate your accomplishments!  Don’t wait till the end of the year – establish rewards along the way to motivate you to the end!

Good Luck!  Happy New Year’s!  And here’s to a bright and successful 2011!!

H3 Recipe: Basil Pesto Stuffed Mushrooms

INGREDIENTS:

20 each          Crimini mushrooms, cleaned, stems removed

Filling:

2 cups            Basil leaves, fresh

2 Tbsp            Pinenuts

4 Tbsp            Parmesan cheese, fresh

1 Tbsp            Olive Oil

1 Tbsp            Fresh garlic, minced

2 tsp.               Lemon juice

½  tsp.           Kosher salt

Topping:

1 ½ c.              Panko bread crumbs, Japanese bread crumbs

¼ c.                 Butter, melted

3 T.                  Parsley, fresh, chopped 

PREPARATION:

• Preheat oven to 350°F.


• Clean mushrooms with any dirt or debris and align the mushroom caps upside down in a baking pan.


• In food processor, place all filling ingredients and process until evenly mixed.


• In separate bowl, mix panko bread crumbs, butter, and fresh parsley.


• Fill each mushroom generously with filling and then sprinkle panko mixture on top of the filling.  (Each mushroom should have about 1 teaspoon of panko topping on it).  Pat down so that the crust mixture sticks.


• Then place in oven for about 15 minutes.  If making these a day ahead, simply just cover and refrigerate until needed.  The size of the mushroom may alter cooking time; be sure to check on the mushrooms after ten minutes to gauge the remaining time if any.

Number of Servings: 20
Serving Size:  1 each
Calories: 45
Fat Grams: 2

Wellness Coaching Corner

The Who, What, Where, Why and How of Coaching

When describing coaching, I’m quick to the tongue to say coaching focuses on only the present and future with the ultimate objective to set and reach achievable goals. It’s an opportunity to work with a supportive professional who has a background in health and wellness, plus someone who understands what it takes to move forward. The main thing I make sure to mention is that coaching is more action based than therapy or any other support system.

The fact of the matter is Coaching is such a new field that there are so many different methods taught by different training schools, with no governing agency holding standards or setting requirements. Some coaches could be certified in a weekend, while others it can take up to 3 years and hundreds of actual client coaching hours. Anyways, since the inception of coaching as a new profession in the 1980s, coaches continue to try and explain what actual COACHING is really all about?

Today’s coaching corner focuses on the Who, What, Where, Why, and How of coaching to help our readers understand the new field and what the H3 Wellness Coaching has set out to do!

Who (Benefits from Coaching)

-          Narrower client population named by economists as the “Worried Well”

-          People who are doing many things right, but get bored, unhappy, become ready for change

-          Coaching relationship is a partnership and collaboration

-          Clients define their own goals, choices, and decisions

-          Coaches use accountability, motivational strategies, and constructive support

What (Purpose of Coaching)

-          Helps clients set and reach better goals

-          Do more than what they would have done on their own

-          Improves focus to produce results more quickly

-          Prospective, coaching is oriented towards untapped potential

-          Action is the byword of coaching, less about process more about doing

Where (Environment of Coaching)

-          Wellness coaching equals flexibility

-          Takes place over the phone, at the office, a hotel, restaurant or even over the internet

-          Sessions can be regular, infrequent, or packaged (tailored approach)

Why (Intent of the Coach)

-          Coaching intentions for each session vary based off the client’s needs

-          For example, helping the client to set a new goal, stay grounded, take action, create a wellness vision, become more physically active, or become more self-aware

-          Coaches have a game plan, but it’s brought to the table by the client these new professionals stay in the moment ask questions, get silent, or challenge clients at any given notice

How (Skills used by a Coaches)

-          Coaches dig into the tool box of their training program

-          Tools, assessments, checklists, exercises, and full design of the programs

-          Structured approach, but coaches operate in the moment

Happy New Year

Have a healthy, safe and HAPPY NEW YEAR from your friends and family at H3!