Tonight at 10/9C, Another HEAVY Transformation

Tonight you will have the opportunity to witness the transformations of Jill and Johnny.

Jill wants nothing in the world more than to have a baby, but at 35 years old and 305 pounds, her doctor told her she has a hundred pounds to lose before she can become pregnant. Will Jill be able to reach her goal to be a mom, or will her history of being a closet eater come back to haunt her? 

Johnny, at 443 pounds, has spent most of the 19 years of his life using food as a comfort. Abandoned by his biological mother at age three, Johnny has struggled with his weight ever since. Now Johnny is ready to let go of the anger, and get a fresh start in life.

If you were here last year, you likely met one or both of these amazing individuals at some point during their stay – and now here’s your opportunity to see their entire journey!  Be sure to tune into A&E at 10/9C tonight! 

If you missed last week’s episode featuring Ronnie and Debbie, visit www.aetv.com to watch the full episode plus additional bonus scenes!

Know your Risk – Take the Step

Over the years the terms “overweight” and “obese” have been used loosely, without general knowledge of their technical definition and what separates them from each other.  The general public may have a vision of what it means to be obese, for example, but is it necessarily accurate?

As the obesity epidemic continues to grow in our country, it is important to know what obesity means.  With Americans’ weight increasing over the past few decades, we as a people have created a new “normal” in our perception of weight.  However, the risks associated with weight are not so lenient. You or a loved one may fall in this category of increased risk for cardiovascular, pulmonary, and metabolic diseases. 

Normal weight, Overweight, and Obese categories are defined by a measure called Body Mass Index (or BMI), which is a factor of height and weight.  You can enter your information here for a quick BMI calculation. See the table below:

Category	Body Mass Index (BMI)
Normal Weight	18.5 – 24.9 kg/m2
Overweight	25 – 29.9 kg/m2
Obese	> 30 kg/m2

While BMI does not represent body composition (percent fat vs. lean body mass) it can provide an initial assessment for determining risk associated with weight.  Is your perception of weight accurate?  To provide an example, an average female (5’5” tall) weighing 180 or above would have a BMI over 30.  An average male (6’0” tall) weighing 221 or above would also be in the obese category. 

The time is now.  If you’ve feared the scale lately, afraid for what it may tell you, take that step and get on the scale.  Your fear may be fueled by guilt or shame, neither of which will go away without taking action.  Fear of the unknown is not tangible – it doesn’t give you any clear direction to go.  Take that step.  It is the first step in being honest with yourself.  Open that door and it will lead you to motivation, strength and priority to make a change. 

Link Source:  The US Department of Health and Human Services

Fitness Friday – Cardio Kick Up

What do you do when you’re strapped for time at home or in the gym? Is it worth it to still get that daily workout in even if you only have fifteen minutes? Totally. Many studies have proven that shorter bouts of exercise can be more beneficial for not only weight-loss, but adherence. This is a big reason why our program embraces the thermal walk. Fifteen minutes at breakfast, lunch, and dinner and you’ve already kicked up your cardio.

I don’t know about you, but I’m always trying to mix up the normal routine and break up the monotony of cardio workouts. At times, it becomes more enjoyable with a specific interval workout than to simply hit long duration workouts. Interval training benefits us by rapidly increasing our aerobic fitness level, building muscle, and prevents us from hitting plateaus. With that said, kick up your cardio routine with this quick three round treadmill workout.

*Modify the intensity with power walking or no weight on the squat thrusters.

Three Rounds for Time:

• 60 Seconds Treadmill, Challenging Pace, 5% Grade or Less


• 15 Squat Thrusters (Choice Weight)


• 15 Dumbbell Swings (Same Weight as Thrusters)


• RECOVER 90 Seconds to 3 minutes in between rounds

Do What You Love

As February (Heart Health Month) draws to a close, I wanted to write about something heart-related.  In my last blog post about boosting emotional energy, I encouraged you to do something fun.  I’m embarrassed to admit that I haven’t been doing too well with that goal lately.  It’s harder than it sounds. 

Another emotional energy booster involves doing something you love to do.  When you’re doing something you’re passionate about, you gain energy, time passes quickly, and the activity seems easy—almost effortless, sometimes.  I consider myself blessed to be doing what I love to do, both at work and in my animal rescue volunteer work. 

Sometimes the “shoulds” get in the way of doing what you love to do.  Recently I was talking with an H3 guest about her fitness activities during her stay.  She was planning to go to a particular fitness class that day, although she really hadn’t enjoyed it the day before.  She felt that she “should” take that class because she would burn a lot of calories.  When I asked her what she wanted to do that day, she immediately said she wanted to spend the day in the pool and riding her bike.  Her whole face lit up and her energy level was visibly higher.  When you are doing something you love, you will look forward to it and be more likely to stick with it over the long haul.  Isn’t that really your goal? 

If your “shoulds” tend to get in your way, ask yourself “What do I want to do today?”  Be sure to ask whether that activity will help you reach your goals.  If your answer is “I want to lie on the couch all day and eat bon bons,” those behaviors probably won’t help you reach your healthy lifestyle goals.  Perhaps a better question is “what do I want to do today that will help me take good care of myself?”  Your answer may involve physical activity, or it may involve a little rest or fun/play.  I hope you will spend the rest of Heart Health Month doing something you love.

In Case You Missed It...

Last night, we witnessed the incredible stories of Ronnie and Debbie.  All gathered together in Hilton Head at the local movie theater to celebrate the premier of the Hilton Head Health episodes; everyone feeling privileged to have been a part of these two journeys.  Ronnie and Debbie were sure to capture your heart - both filled with kindness and charm.  Both kept us laughing and of course there were tears, but most of all we felt proud for everything they accomplished.  They are only two of the twelve amazing personalities that you will see throughout the next six weeks – so be sure to stay tuned.

If you missed last night’s episode – you can view it on the A&E Heavy website.  Plus watch a handful of bonus clips where you have the opportunity to witness a typical day for Ronnie, Ronnie’s surprise dinner for his wife Cara, Debbie play golf with her Dad and see both venture into the real world environment before leaving Hilton Head at a local restaurant. 

We would love to hear what you thought about the episode – leave your comments here or on our Facebook page.  Thanks for all of the support!

Real People, Real Stories: Breaking the Cycle

So here it is! My first H3 blog! I am so excited to be able to be a part of this community and be able to share my motivations, thoughts & ideas, struggles, triumphs, etc. I’m also hoping to be able to help open up discussions between H3 guests (past, present, and future), H3 staff, and myself. You know - the entire H3 family! Real informative topics from those of us on the same journey. Although I love all the groups and friends we all have in common on social media sites, such as Facebook, that really isn’t the arena for the tougher or more personal topics.

The H3 Daily blog is already here for us and has successfully started to facilitate and distribute great information. But without US contributing, the current bloggers may never really know what topics we would like to talk about. So I urge you fellow alumni to please join in! Please comment and post! Please volunteer as guest bloggers! Let’s keep this community active! We are all in this together! The support and energy we see when at H3 can and should continue when we depart! This is the right place! And in my personal journey, it’s never been a better time!!

Well it kind of hit me when I read my little bio because it made me realize something - It said I was down 90 pounds since my first visit in 2005. Although that’s entirely true, what’s missing is the in between. I came in July of 2005 and between then and the Holidays had lost 80 pounds. Very exciting! Then, by July 2008 I had gained it all back and returned to H3. Again, same thing! By the Holidays I had lost 85 pounds! I felt fantastic! However, by October of 2010 was I back to the original weight again. So for the accountants and math experts reading this, I’m down 255 pounds since my first visit in 2005 and up 165 along the way for the net of 90 pounds down.

What is this cycle?  That’s the million-dollar question for sure! And one I believe we all face. So the good news is I’m on the down side again, 90 pounds since October! And the even better news is I’m feeling much better about this entire process this time! What’s different? Well that’s exactly what I would like to share with you here on these blog entries, but ask you for your input and conversation as well.

Personally I have focused on a few of what I’ll call key success factors. Each of my blogs will talk about these observations and what I am doing to adhere to them.  These are as follows and in no particular order:

Planning – As we all learned at H3, planning for carrying on your program at home is definitely a key to obtaining your goals.

Seeking and Providing Support – This is the common thing we all are facing. It is different for each of us (well we think it is different for each of us) and in my case I thought that no one could understand. Once I started sharing and listening to others, low and behold, we are all trying to say the same underlying thing. The events or circumstances are different, but the core issue seems to be the same! All or Nothing! Why?

Recording and Measurement – Journal, Journal, Journal. Writing down everything has be a huge part of what I’m doing differently this time.  Good news is that I’m a techie. So I’m here to help you all out with this! I’ll share with you how I’m keeping track of all this data. Send me your questions!

Research - Information is everywhere. Find it! In fact, if you’re reading this, you are already at an amazing site for information. H3daily.com is a great place to start. In upcoming posts, I’m hoping to be able to share what I find and ask that each of you contribute! This is our blog - our space. Let’s use it!

Relaxation – The key here is to find what works for you, but listen to your body on those days where it’s extra sore.  Since thinking through this, my injuries have all but disappeared and my progress has never been better. Oh and I’m not talking about soreness. That will always be there! Thoughts?

Check back next week as I look forward to diving deeper into each of the above topics.  I know they are the key to what keep me going every day.  I hope to hear from you all very soon – and please don’t wait for me, go ahead and run with them…let’s discuss! 

~ Mark

The Time Has Finally Arrived!

Tonight, Monday, February 21st, marks the first of the Hilton Head episodes of A&E’s HEAVY.  Tonight you will have the opportunity to witness the transformations of Ronnie and Debbie.  At 45-years-old and weighing 446 pounds, Ronnie is engaged to be married to the love of his life, Cara. Unfortunately, Ronnie's weight is keeping them from realizing their dream of the perfect beach wedding. Tired of waiting for his life to begin again, Ronnie is ready to take off the weight and become the husband Cara deserves.

Debbie is 44-years-old and weighs 401 pounds. She never has had a date, or a full time job, and is still financially dependant on her parents. Sick of living on the sidelines, just watching her life go by, she is ready to make the change. At her age, she realizes--it's now or never.

If you were here last year, you likely met one or both of these amazing individuals at some point during their stay – and now here’s your opportunity to see their entire journey!  Be sure to tune into A&E at 10/9C tonight!

Click here to watch a preview of tonight's show!

Coaching Corner: Pace Your Race

Last weekend, I participated in the 9th annual Hilton Head Half Marathon. It marked the fourth time that I had ever gone the 13.1 mile distance. Now a week later, I look back on the event and I’m almost astonished by how far I’ve come as a competitive runner. Over the course of a year, I have improved my Half Marathon PR (personal record) by over 30 minutes. Reason to celebrate? No doubt.

I seem to connect every race with life experiences, and last weekend was full of them. The race began with not only individuals participating in the 13.1 mile mark, but the 5K and 10K runners/walkers as well. As I ran the race, I broke it up into pieces. As the 5K runners dropped back, I switched my focus to the 10K turn around. After the 10K runners fell off, I said to myself “Let’s get up and over the Cross Island Bridge.” At the Half Marathon turn around (mile 7), I was neck and neck with the 1^st place finisher and then my shoe came untied (Yes, the one I triple knotted). I thought - how could this come untied at this point in the race? If I stop and tie the flashy yellow shoe, I’ll surely drop behind leaders.   

So what did I do? I continued to run. An untied shoe was an obstacle, but hey it was only 5 more miles. My pace did not slow. I unrelentingly broke up each portion of the race. Remaining in 4th place, I kept the 3rd place runner in my sight. Thinking - just two more miles, I’ll catch him before the end.  As the last mile closed in, my pace continued and I soared past him into third place. The younger runner couldn’t sustain his original speed. He had miss-paced his race. As I cruised into the finish, Hilton Head Health guests greeted me with praise. They celebrated my success and were astonished with my endurance. As a runner and in our lifestyle races, it’s paramount to celebrate accomplishments. I essentially broke down the race and coached myself to success. This brought my mind to Lisa Delaney.

Five years ago Lisa Delaney was 70 pounds overweight when she took her first step onto a dusty track in Austin, Texas. At that time, Lisa expressed she was ‘a girl who ate until her tummy hurt, someone who never passed up seconds’. That night, on the track, Lisa felt as though she didn't belong, but at the same time she COACHED herself to take it easy (PACE). Lisa ended up running 4 laps, an entire mile. For her it was as if she had crossed the finish line four times. Each lap she took was a cause for CELEBRATION. Each becoming another reason for her to believe, maybe I can do this? Running was showing Lisa that she could BREAK IT UP into small achievable goals.

In the very beginning, Lisa did not worry as much about her nutrition and kept her focus on running. Within a year she dropped eight sizes, quit her dead end job, and practiced saying no to other people and yes to herself. Lisa is now down to 115 pounds and has remained there for 20 years. She still experiences “Rock Star moments” after an early morning 6-miler and celebrates the finish line feeling that resonates in her head and her heart. To learn more about Lisa’s Journey check out her article on Shedding the Past.

Often, it makes more sense to take it one lap at time, one healthy meal, and one half pound loss each week. As you make changes in your lifestyle race, ask yourself these questions from time to time.

Each week what were your best experiences? Celebrate Success.
How did your weekly plan sustain? Pace Appropriately.
What are the steps you’ve taken? Break it Up.
How did you keep the fire burning? Coach Yourself.

Friday Fitness: Tread it Out

5 Min Treading Intervals - (50min Workout- Moderate Intensity)

 1-5:                  Flat Walk (Incline @ 2-Warm-up)

5-10:                Advanced Hill Climb (Incline above 8 )

10-15:              Moderate Walk (Incline @ 2)

15-20:              Hill Power Walk/Jog (Incline @5, increase speed each minute)

20-25:              Moderate Walk (Incline @ 2)

25-30:              Hill Power Walk/Jog (Incline @ 8, increase speed each minute)

30-35:              Moderate Walk (Incline @ 2)

35:40:              Hill Power Walk/Jog (Incline @ 10, increase speed each minute)

40-45:              Advanced Hill Climb (Incline above 8 )

45-50:              Flat Walk (Incline @ 2- Cool down)

Wright from the Source: Is Diet Soda Bad for You?

H3 Director of Education, Bob Wright, weighs in on a hot topic - one where the battle lines are just being drawn...



What are your thoughts?  Watch this video for more information about the study.

Visit msnbc.com for breaking news, world news, and news about the economy

Get H3 Inspired: Bridget Donnelly

I’ve come very far since my visit to H3 – it really did change my life. [Since my visit in June 2008,] I have lost 70 pounds and have gained a lot of self confidence and determination.  When my mom told me she and I were going to H3 a few years ago, I was excited and nervous.  When I think of the time leading up to going – it never really occurred to me that I wanted to lose weight; I got to a point where I knew I was heavy but didn't really care much.  Then when I got there [to H3] and started exercising and losing weight, it was an awesome feeling.  She [my mom] and I bonded when we were there which was also really nice.  We were able to lean on each other and motivate [each other] when we felt like it was too hard or when one [of us] felt like we wanted to give up. – That was my favorite part about having my mom there.  Even when we got home it was helpful because we made healthy meals and went to the gym together and did pool workouts!  It was fun too because I set goals for myself – for example, when I lost 30 pounds I bought a really nice perfume or new clothes. It's a whole new life for me now and I am really thankful for that.

The one thing I will never forget was when my mom and I got off the airplane before we arrived at H3 and I got a TCBY ice cream. We met this lady at the airport who was also going to H3, for her third visit, and she said to me "that may be your last ice cream for a while because this place will change your life." – At the time I thought that was really cheesy, but now I have said it too.

It is definitely very hard being in college and staying on a diet. Eating in a dining hall is sometimes a challenge because there aren’t always the healthiest choices and sometimes I would love to eat that pizza they serve everyday – BUT, I just remember that I never want to be at the weight I used to be. So I skip the room with the bad food and head straight to the salad/soup bar.  [Another healthy tool I’ve picked up] is buying 100-calorie pack snacks or fruit and keeping it in my room for the times I want something to eat when my friends are snacking. If I get discouraged or anything I really just remember how far I have gotten and how much better I feel and look now. It is very hard at times but like anything, dieting becomes a part of a lifestyle and you just learn to live by it.

I have really grown from then, not only have I lost weight, I have done so much better in school, I have a boyfriend now and life is just more enjoyable. I will continue to eat healthy and exercise and hopefully help encourage people as well.  My mom and I are actually thinking about coming back to when I graduate in May!

- Bridget Donnelly, Fairfield, CT

A New H3 Daily Feature Coming Soon

Beginning next week, the readers of H3 Daily will get the chance to feature their very own motivational tips, advice and real life stories. Gain inspiration as you read how people just like you face life’s everyday challenges and successes while transforming their life for the better.

Our first post comes from H3 Guest, Mark Zigman, originally from Wethersfield, Connecticut. Since his initial visit in 2005, Mark is down 90 pounds (and counting) and wants to share with you how he stays motivated – whether through his favorite iPhone apps or keeping in touch with H3 friends via Facebook. A techie at heart, Mark loves baseball (specifically the Yankees), hiking in his current hometown of Mesa, Arizona, participating in 5K races and the beach (one of the many reasons he keeps coming back to H3). Check back next week for Mark’s first post as a H3 Guest feature blogger!

Are you a past H3 guest with lots of advice for others tackling the same journey to a healthy lifestyle? Send me an email at cmaddox@hhhealth.com and I would love to feature you on the H3 Daily blog!

H3 Recipe: Valentine's Day Surf & Turf

GRILLED HERB RUBBED FILET

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

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, which ever you picked.


• 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. 


• Then flip 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

ROSEMARY SHRIMP

Ingredients:

6 each 21/26 Shrimp, peeled, tails taken off and deveined

3 teaspoons Rosemary, fresh, chopped

3 teaspoons Garlic, fresh, minced

Pinch Sea salt

Pinch Black pepper, ground

½ teaspoon Olive oil

2 each Wood skewers soaked in water (to prevent burning)

Preparation:

• Heat medium sauté pan until hot.


• Spray pan with ½ teaspoon of olive oil or non stick pan spray


• Skewer shrimp onto soaked wood skewers.


• In medium bowl placed chopped garlic, rosemary and other seasoning.


• Dip shrimp kabobs into seasoning mixture.


• Sauté shrimp until shrimp is nice and pink and slightly curled up.


• Then place with your favorite sauce and starch.

Chef’s Note:  Other seasonings could be added or replaced with the current seasonings here.  Lemon juice and dill would pair nicely or even old bay and lemon juice.  Season to your liking and enjoy!

Number of Servings: 2
Serving Size: 3 shrimp
Total Calories: approx. 40 depending on size you buy
Fat Grams: 3

H3 DEMI GLACE

Ingredients:

1 each Shallot, chopped

1 clove Garlic, fresh, chopped

2 cups Veal or beef stock

1 teaspoon Thyme

1 tablespoon Parsley, fresh, chopped

1 each Bay leaf

5 each Black peppercorns

½ teaspoon Salt

Pinch White pepper

2 teaspoons Tomato paste, or low sodium soy sauce

2 tablespoons Corn starch

2 tablespoons Cold water, to mix with corn starch                                               

Preparation:

• In medium sauce pan heat to medium high heat.


• Saute shallots, and garlic until translucent and tender.


• Then deglaze the pan with stock.


• Add herbs and spices, and cook until reduced by half.


• If color is desired add tomato paste or soy sauce. Let cook for additional 2 minutes.


• Then make corn starch slurry, and slowly add while whisking into warming cream mixture.


• Thicken until desired consistency.

Number of Servings: 4
Serving Size: 2 ounces
Calories: 35
Fat Grams:1

Click to view and download Garlic Mashed Potatoes recipe.

Coaching Corner: Unearth Your Fuel

Do you ever find that when Wednesday evening hits your energy gas light pops up? I find that during a very busy week that Wednesday is where I sometimes need to pull into the station, put air in the lifestyle tires, and refuel the tank. We get caught up in our every day responsibilities, our jobs, and obviously our workout routines that we tend to overlook this idea of refueling. The one question really comes down to what truly helps us refuel? How do we in fact re-charge when the Wednesday energy light comes on?

There’s no single answer. Energy is a factor that we all crave. It’s that attribute that keeps each of our engines running, but at the same time it’s different for everyone. For me it happens to be entering into a local race, but even so it can be hard to pin down.

For this Sunday’s Coaching Corner, I’d like you to unearth your fuel with these two easy steps:

1. Learn What Drains Your Energy

On a separate piece of paper, list 10-100 things that you are tolerating or are draining your energy (i.e. messy car, bed not made daily, papers not in order, closet that needs organized, a button missing from favorite jacket, broken appliance, etc.).

2. Determine Your Energy Enhancers

On a separate piece of paper, list your Energy Enhancers or things that give you energy (i.e. taking the dog for a walk, weekly massage, keeping a journal, going to dinner with spouse, running a half marathon)

By doing this you’ll be more aware of what to do when an energy drained week comes up. Please post your number one Drains and Enhancers because I’m sure we can all relate and strategize!

A Heart Themed Month

With Valentine's Day around the corner - I thought it most appropriate to enjoy a few of my favorite heart, love and all things chocolate - related posts...

Here’s why you can enjoy your Valentine’s Day sweets…Choc-it For Your Health

Instead of a box of chocolates, try these H3 favorites like rich Fudgy Brownies or light and fluffy Chocolate Soufflé .

Make a date - a fitness date!  Why not break a sweat with the ones you love?  Go biking, ice skating or try a new sport!

No date?  Give yourself the love you deserve!  Do whatever makes YOU happy – it’s OK to send yourself flowers!

Last but not least, celebrate National Heart Month and take care of your heart by living a healthy lifestyle!

Friday Fitness: Heart Rate Monitors and How to Calculate Your Heart Rate Range

Karvonen Method Calculator  (also called the Heart Rate Reserve method)

To purchase the HR monitors I mentioned during the video click here or here.

Feel Like You're Running On Empty?

On January first, I stepped down as volunteer Rescue Coordinator (RC) for a high-kill animal shelter to pursue other volunteer opportunities.  I trained my replacement and was actively supervising her during the transition.  Three weeks later, the new RC resigned with no notice, leaving me to pick up the pieces and go back to the 7-days-a-week grind and stress.  This past week it hit me how exhausted I’ve been lately, how truly burned out.  I’m suffering from emotional fatigue – running on empty. 

If you too are running on empty, please join me in a quest for emotional energy—an aliveness of the mind, a happiness of the heart, and a spirit filled with hope.  When your emotional energy level is high, you may be less likely to turn to food—something that won’t solve the problem—because you feel drained.  To increase your emotional energy, try some of the boosters described in Mira Kirshenbaum’s book The Emotional Energy Factor.  Here are a few boosters that I’ll be working on:

Do Less.  Instead of taking on too many projects, responsibilities, and social engagements, just say “No!”   Practice saying “No” at least once each week.  When you have limited time and emotional energy, do you really want to spend them doing something you really don’t want to do?  No!  See, that wasn’t so hard, was it? 

Try Something New.  Are you bored with the same old routine, day in, day out?  If so, it’s time to shake things up.  If you wouldn’t ordinarily do something, it’s new enough for you.  Sign up for a new fitness class.  Try a new exotic fruit.  Take a different route home from work.  Change your lipstick color.  Listen to a different radio station. 

Have More Fun.  When was the last time you played?  Laughed?  Had a date with your spouse?  If you can’t remember, you’re probably due for some fun.  Try being a little less serious—at work and at home.  “Lighten up” a little.  I try to get people laughing when I’m teaching my Stress Eating class.  Yes, this is a serious topic, but that doesn’t mean we can’t have fun and joke a little to ease the pressure.  What could you do to add more fun to your life?

H3 Recipe Bonus: Super Soft Chocolate Cake with Oreo Cream Filling

Click to print recipe card.

A light, yet decadent dessert – perfect to share with the ones you love!  (Or keep all to yourself...it's that good!)

INGREDIENTS:

Cake

• 1 ¾ cup               All purpose flour


• 2 cups                  Sugar


• ¾ cups                Cocoa powder


• 2 teaspoon         Baking soda


• 1 teaspoon         Baking powder


• 1 teaspoon         Salt


• 1 cup                    Cottage cheese, 1%, pureed


• ½ cup                  Nonfat plain yogurt


• 2 each                  Eggs


• 1 ½ teaspoon    Vanilla extract


• 1 cup                     Coffee, hot, freshly brewed

Cream Filling

• 2 cups                   Non fat cool whip


• 6 each                   Oreos, reduced fat, crushed


• 4 ounces              Fat free cream cheese

PREPARATION:

1. Preheat oven to 350°F. 


2. In a medium size bowl, sift all dry ingredients.


3. In a separate mixing bowl (or stand mixer), add pureed cottage cheese and nonfat plain yogurt.


4. To the cottage cheese and yogurt mix, alternate between adding the dry mix and the two eggs. 


5. Add vanilla extract and hot coffee; mix well.


6. Spray two 8-inch cake pans with non-stick pan spray. 


7. Pour batter evenly into each cake pan.  Batter will be slightly runny.


8. Bake in oven for about 30 to 35 minutes. 


9. In a mixing bowl, whip fat free cream cheese until smooth.


10. Fold in crushed Oreos and cool whip.


11. Do not over mix, or the cool whip mixture will lose its volume.


12. Allow cake to cool and then spread evenly between the two layers. 


13. Enjoy!

Cake recipe is to serve:  12
Serving size:  1/12^th
Calories:  230 with filling
Fat: 3.5

Oreo Cream Filling:

Number of Servings: 10-12
Serving Size: ¼ cup
Calories:  26
Fat: 1.5

 

Show a Little More Love

February is National Heart Month!  Cardiovascular disease, such as heart attack and stroke, is the nation’s #1 killer.  A healthy diet and lifestyle are your best weapons to prevent becoming part of that number.  Here are the top 5 habits that harm your heart – and how you can show it a little more love!

Top 5 Habits that Harm Your Heart

1. Smoking - If you smoke, quitting is the biggest gift of health you can give yourself. Secondhand smoke is also toxic, so avoid it whenever possible.


2. Being inactive – Get moving!  Aim for at least 30 minutes of moderate cardiovascular exercise most (at least 5) days per week.  The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease. 


3. Being overweight or obese - Carrying extra pounds, especially around the belly, strains the heart and tips you toward diabetes. If you are overweight, losing just 5 percent to 10 percent of your starting weight can make a big difference in your blood pressure and blood sugar.


4. Eating poorly - Add fruits and vegetables, whole grains, unsaturated fat, good protein (from beans, nuts, fish, and poultry), and herbs and spices. Subtract processed foods, salt, rapidly digested carbohydrates (from white bread, white rice, potatoes, and the like), red meat, and soda or other sugar-sweetened beverages.


5. Drinking too much alcohol - If you drink alcohol, limit your intake — one to two drinks a day for men, no more than one a day for women.

In a recent study from Harvard Medical – more than two-thirds of all cardiovascular events (heart attack, stroke, PAD, aortic aneurysm, or heart failure) could be chalked up to smoking, excess weight, poor diet and/or drinking too much.

 

H3 Recipe: Grilled Teriyaki Chicken

INGREDIENTS:

4– 4 oz.                      Boneless, skinless, trimmed chicken breast

1/4 cup                       Low sodium soy sauce

1/4 cup                       Mirin (Rice wine vinegar)                          

2 Tbsp                        Sugar 

PREPARATION: 

• Pre-heat grill. Make sure grill is completely cleaned and hot before grilling.


• In a small sauce pan, add mirin, soy sauce, and sugar.


• Heat mixture on low heat until sugar is completely dissolved. Then set aside.


• Place chicken breasts across grill.  Cook 3 minutes one way and then turn (so there is a crisscross pattern) cook an additional 3 minutes.


• Turn chicken over onto other side and repeat the step above.  (Doing this will give you great grill marks).


• Before taking breasts off the grill, brush teriyaki sauce over both sides.                     

Number of servings:  4

Serving size: 1 breast with 1 oz. of sauce

Calories: 216

Fat grams: 2

Coaching Corner: Quotes to Live By

At times, I find that quotes from others absolutely keep me motivated and committed to who I want to be. Words can become extremely powerful inspirations, and the best part is that many quotes call us to action.  Another great thing is that inspirational phrases hit each of us in different lights.

Today’s blog is the first series of “Coach Quotes.” Below you’ll find some incredible quotes from current and past coaches. I’ve deciphered them the way they strike me, but which one hits close to home for you?

"Never quit. It is the easiest cop-out in the world. Set a goal and don't quit until you attain it. When you do attain it, set another goal, and don't quit until you reach it. Never quit." (Bear Bryant)

• Have a road map of goals, when you reach one keep striving to attain others. If you never quit, it’s pretty tough to fail.  

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." (Vince Lombardi)

• We have to want it. We have to invite change. Without a solid commitment to ourselves, it’s difficult to achieve what we desire.

"Success without honor is an unseasoned dish; it will satisfy your hunger, but it won't taste good." (Joe Paterno)

• Honor meaning honesty. If we’re honest about the changes we’re making, the foods we’re logging, and the amount of exercise we’re accomplishing then it really does spark our wellness buds to keep going.

“No coach has ever won a game by what he knows; it's what his players know that counts.” (Paul Bryant)

• At the end of the day it what’s you learn about yourself. The player must understand and have the knowledge of what needs to happen in order to win their lifestyle game.

“You can motivate by fear, and you can motivate by reward. But both those methods are only temporary. The only lasting thing is self motivation.” (Homer Rice)

• Fear is not what drives us, prizes are not a true motivator. Motivation must come from within (Intrinsic). We must do for our family, friends, but most importantly for OURSELVES.

“What makes a good coach? Complete Dedication.” (George Halas)

• Make sure your coach listens and cares. Under-promises and over-delivers. Dedicated to helping you week in and week out.

Without self-discipline, success is impossible, period. (Lou Holtz)

• We must hold ourselves accountable. For instance, “I’m not going to eat that, it’s not part of my plan today” or “I will wake up at 6am and hit the treadmill for 45 minutes before work.” These are the types of self-discipline statements that make an individual successful .

Please post your thoughts on your favorite Coach Quote today or share with us some words of wisdom that which drive you!

Friday Fitness: Super Bowl Play by Play Workout

Where will you be this Sunday? For me it’s a simple math equation: Friends + Couch + Television = Super Bowl Sunday, I’m guessing most of you will be doing the same. Did you know that in the very first Super Bowl there were nearly 25 million viewers? Today, viewership has risen to an all time high of 106.476 million people! Viewers have nearly tripled over fifty years, proving that the National Football League championship is an annual epic event. Here at Hilton Head Health, we’re always trying to improve on incredible events, so why not the football holiday of the year?

Today’s Friday Fitness will make this year’s big game even more intense. I’m challenging each of you to watch the video below, tackle the little man (as Adam would say) and put yourself in the game to create your own play by play workout. For all our sakes, I’m really banking on a low scoring, penalty free game. Check out the regulations and post your results from all repetitions you complete!

#1 – Before Kickoff, pick one team to root on:  Pittsburgh Steelers or Green Bay Packers

(You can’t pull for the officials with this workout)

#2 – When the opposing team scores or your team gets a penalty flag it’s time to go deep!

• Touchdown (6 points) 6 Touchdown Lunges


• Field Goal (3 points) 3 Burpees  *Add a push up at the bottom if you’d like to kickoff hard.


• Offsides (5 yards) 5 Line Jumps


• False Start (5 yards) 5 Mountain Climbers


• Pass Interference (10 yards) 10 Couch Dips


• Personal Foul (15 yards) 15 Stars or 15 Sec Plank Holds

#3 – Post Game, tally your team’s penalty results and points against. Make sure to share with H3daily!

Don't get a flag thrown on your Super Bowl Party

Chances are this Sunday, while cheering your team to victory you will probably indulge in a few extra calories.  Instead of making the ‘unwise’ choices – turn your celebration into a ‘best’ situation.

 Here are a few ideas for making your Super Bowl party snacks penalty free!

-  Add spice with our Breaded Buffalo Chicken Tenders featured in Monday’s post

 -  H3 Spinach and Artichoke Dip (only 120 calories for ½ cup)

-  Make a veggie plate with H3’s tasty Ranch Dressing

-  Green Pea Guacamole and homemade Pita Chips

-  Cut a slice of our famous Lavosh Pizza – topped with fresh veggies and chicken

-  Score extra points with the delicious H3 Fudgy Brownies

 Challenge your friends to your own Super Bowl competition by holding a game of football during half-time.  Hold mini-challenges during the commercial breaks (well, the bad ones at least) and see who can do the most push-ups, jumping jacks or sit-ups during that time.  Keeping occupied while the game is on hold will help you snack less and move more.

For all of our Healthy Recipes - click here.

Are you Red Cross Ready?

In recognition of February as Heart Health Month, we highlight a class or activity each week this month related to our heart health, as well as the opportunity to participate in a Citizen CPR training course.  This 30-minute course teaches you how hands-only CPR can save a life. 

You may have noticed in recent headlines that there has been some interesting research involved with comparing the benefits of hands-only CPR to mouth-to-mouth CPR.  While the American Red Cross has not changed their professional training for CPR to the hands-only method, they are now offering a 30-minute instructional course for citizens to learn the hands-only skill.  This course does not result in full certification, but the skill could prove invaluable to the common person not required to hold a full certification.  In short, it could save a life!  Check out your local Red Cross chapter for their next Citizen CPR training session.

The Red Cross website also provides a great resource for preparedness for any type of natural disaster you might be at risk for in your hometown.  Checkout their Preparedness Fast Facts, beginning with Are You Red Cross Ready?  

Here’s the Top 5 To-Do’s:

1)    Know what disasters or emergencies are most likely to happen in your community

2)    Create a family disaster plan and practice it

3)    Have an Emergency Preparedness kit

4)    Have at least one household member trained in first aid and CPR

5)    Take action to help your community prepare