Does Exercise Really Make a Difference for Women in Menopause or Post Menopause?

Okay ladies, some of this is not fun to hear, but I promise there’s a happy ending.  We hate talking about our hormones don’t we?  With rising hormones, people will swear that we are crazy and we fly off on the smallest of things, while a low level of hormones causes lovely symptoms like hot flashes, sleep disturbances, mood swings, urinary incontinence, and weight gain.  Furthermore, when you hear statistics like “a third of a woman’s life is post menopause” (average age of menopause is 51, with life expectancy in the early-mid 80’s), it really puts a damper on thoughts of those golden years. 

So with all that fun stuff on our plate, let’s tackle the weight gain issue.  While we, and others, often like to blame the hormones for weight issues during menopause, it is clear that a woman’s experience during this phase can also largely be affected by her expectations, emotional state, social support, and the lifestyle interventions that she chooses to incorporate during this transition.  For example, if a woman moves into this stage and retires around the same time, she can choose to have a couple glasses of wine and throw dinner parties every night, or she can choose to focus on her walking program… each has their own results. 

 In addition to the overall weight gain associated with menopause, there is also data that shows abdominal fat increases as women enter postmenopause – even with no change in total body weight.  Visceral abdominal fat in particular is risky because it increases the probability of cardiovascular disease, high cholesterol, diabetes, and high blood pressure. 

H3 Recipe: Refried Beans

INGREDIENTS:

½ cup Onion

½ teaspoon Cumin

¼ teaspoon Oregano, dried

1 teaspoon Sea salt

4 Cups Water

Pinch Black pepper

½ Cup Bean juice (after you have cooked the beans)

2 Cups Pinto beans

 PREPARATION:

•  Rinse beans in colander when out of the bag.


• Then place beans in container and fill container with about four cups of water.


• Let sit overnight.


• Drain off water and re-rinse beans one more time.


• Then fill sauce pot with four cups of water and add beans.


• Cook slowly on a medium heat.


• Once beans have been cooked half way through, add salt.


• When beans are done cooking, drain off water and reserve about 1/2 cup of the bean juice.


• Mince onion in food processor.


• Sauté onions. Meanwhile place beans in food processor to make a smooth paste.


• After onions are translucent, add pureed beans, cumin, pepper, and a pinch of salt.


• Then slowly add your bean juice to adjust the consistency if a smoother consistency is desired.

 Enjoy your beans in tacos, burritos, quesadillas, soups, or just as a side dish!

     

Number of servings: 4

Serving size: ½ cup

Calories: 160

Fat grams: 0

Coaching Corner: Sharing Success – Kappy Strahan

As a wellness coach, you tend to learn a lot about people. Above all, every single person is unique and distinct. For this week’s coaching corner, I would like to share with you the success of a young lady named Kappy Strahan—someone who is younger than ever at the age of 66.

 

In late January, Kappy’s journey began at Hilton Head Health and from there on she unlocked something inside of her that can never be taken away. If you asked her in January what she enjoyed most about exercise, Kappy wouldn’t have been able to give you a straight answer. During Kappy’s final days at H3, she attended a personal training session with Fitness Specialist Amber Shadwick; where she learned about Pose Running Technique, a safe and efficient way to run.  She wondered could I really start running at 66 years old?

The answer was YES of course. Beginning the H3 @ Home Program, Kappy started to incorporate run/walks into her morning routine and weekly goals. Kappy discovered she didn’t enjoy the gym … she had to be outside. Being able to feel the endorphins and remain as free as possible invigorates Kappy, and it’s grown to be more than just a sporadic exercise but is now a morning ritual. She began to slowly build from 2 days a week to 4 days a week—and from there, 1 block a day to 5 miles a day. She’s now regularly training, or in Kappy’s words, “enjoying [her] body’s posture and way of moving” by hitting a distance of at least 2 miles each morning, 5 times a week. As a result of her new passion, Kappy told me she had to have a yard sale one weekend for all the clothes that no longer fit.

What’s more enticing is the difference the people closest to Kappy see inside her.  Kappy’s whole perspective has changed and her positive love-for-life attitude is affecting others. As one of Kappy’s bold three month goals, she decided to pick a road race and finish it. This weekend Kappy will be running in the 33^rd Memorial Day Boulder 10K with her daughters and family members. One of the largest 10K races in the country boasting over 50,000 runners, Kappy will begin her run at 9:10 am. Please wish her luck as her journey continues and as she crosses her first finish line. The truth is … Kappy has already crossed it!

Please enjoy other thoughts from Kappy on her H3@Home Program Experience:

Why Worksite Health?

Ever found yourself nodding off at your desk after your lunch of burger and fries? Or taking the elevator up to the next floor to use the restroom so that you don’t have to pass by your co-worker’s desk with the big bowl of chocolate temptations? Dreading that departmental meeting because you know lunch will be provided by the pizza place down the street?

All these scenarios make it very difficult to lead a healthy lifestyle. Quitting your job isn’t always an option, so what other steps can you take? Whether you are a leader in your organization or not, a good idea can be generated from any level. Consider advocating for or implementing health and wellness policies that would be beneficial for all employees. Consider factors like:
• Workplace smoking bans
• Alcohol policies
• Incentive programs
• Healthy food menus from which selections must be made for company functions
• Designated areas to eat lunch from home rather than being required to eat out

For example, the first two scenarios above might be avoided by implementing a policy for a designated break room. In which, should be the only area where food is visible. Providing healthy options at company events/meetings can be a relatively easy way for a company to meet the needs of their employees. Worksite wellness programs can be as simple as an annual screening and access to online resources, or it can involve organization-wide programs with activities and goals; implemented within policies and procedures; and even some friendly competition between departments.

Our environment plays a vital role in our success to grow and maintain a healthy lifestyle, so if you’re asking yourself “is it worth the trouble?”… the answer is “Yes! YOU are!” Take an opportunity to discuss some options with your organization’s leaders, and if you need any tips or assistance, contact Alicea Glover at aglover@hhealth.com to inquire about what we provide our employees through H3Direct, our worksite wellness program.

Friday Fitness: Make your lazy day at the beach a productive one

While lounging around at the beach for the holiday weekend, make sure you’re not sabotaging yourself. A lot of times we have a tendency to use holidays as an excuse to cheat on our weight loss programs. The beach is a great place for exercise and perfect for bringing more variety to your routine. Here are some tips to help your stay on track while enjoying the breeze and sounds of the ocean.

• Be Prepared. Bring healthy snacks with you to the beach. Fruits and veggies make excellent beachside snacks because they are easy to travel with, contain nutrients that benefit the body, are also a great source of water to help hydrate you while sitting in the sun.


• Beware of drinking your calories. Although beachside cocktails may sound like a good idea, they are usually filled with sugar, can be high in calories, and the alcohol within them may contribute to dehydration. Be sure to drink plenty of water throughout the day and try drinking a sport drink if you would like something flavored. Sport drinks help balance your body’s electrolytes. Freeze your sport drink and you’ll have a tasty, low-calorie slushy.


• Go for a stroll. Because there is give to the sandy surface on the beach, it’s not as harsh on your joints at the pavement. Go for a walk or run on the flattest part of the beach to add a little beach excursion to your day.


• Have some fun in the sun. Get a game of beach volleyball, frisbee or mini golf going. If your beach allows, you could even go on a bike ride. As much time as you spend sitting, spend doing some form of physical activity. Just have fun!

Lower Your Risk: Be Sure to Clean Your Fruits and Vegetables

If you are one of the 48 million who has experienced the unpleasant symptoms of food poisoning each year, I am sure that it is something you never want to go through again. While most of you know that animal products such as chicken, beef, pork and eggs can be the culprit, you may be surprised to find out that in recent years there have been large outbreaks of food borne illnesses caused by fruits and vegetables including spinach, tomatoes and lettuce.

According to the FDA, if you follow these nine recommendations you can dramatically lower your risk.

1. Do not buy damaged or bruised produce.


2. Refrigerate precut items such as watermelon and lettuce.


3. Wash your hands for 20 seconds with warm water and soap before and after preparing fresh produce.


4. Cut  away damaged or bruised areas before preparing or eating.


5. Gently rub produce while holding it under plain running water. There is no need to use soap or a produce wash.


6. Wash produce BEFORE you peel it, so dirt  and bacteria aren’t transferred from the knife onto the fruit or vegetable. 


7. Use a clean vegetable brush to scrub firm produce, such as melons and cucumber.


8. Dry produce with a clean cloth or paper towel to further reduce bacteria that may be present.


9. Throw away the outer most leaves of a head of lettuce or cabbage.

To see these recommendations in action view the video below. For more information on food safety in general, visit to www.foodsafety.gov.

Get H3 Inspired: Joy M. Nonweiler, Ph.D., Esq.

Today, we have a special H3 Get Inspired message from Joy Nonweiler! I'm sure that Joy's message will resonate in many of you as it has in me. Next Wednesday, I will share the story of my struggle with weight loss as part of my "From an Intern's Perspective" series. I hope that everyone enjoys Joy's post! Feel free to comment if you have a story you'd like to share or were inspired by Joy's message. 

 

Betrayal from Within
Well, it may sound dramatic, but "betrayal from within" perfectly describes what I felt about menopause and advancing age's effects on my body. I was 56, married for nearly 30 years, and an overachiever with degrees from bachelors through doctorate, and multiple successful careers in medicine, business and most recently as an attorney. In addition, I was concurrently a part-time group fitness instructor, and had been for over 20 years. But for about the past five years I was also miserable. Overweight by at least 50 pounds, uncomfortable in my own body, and ashamed that with all my resources, education and background I couldn't figure out what I was doing wrong. I was usually the one other people came to for guidance, but I could not "heal myself" this time. I knew I needed to take action, but I felt like such a failure because I didn't know what to do.

Just before Christmas 2010, I was reviewing my budget. I hadn't been on vacation for many years, and I thought maybe my husband and I could take the whole family to Disney before my nephew went off to college. We had the money, but our two 14 year old dogs were no longer hearty enough for travel or boarding. I was disappointed, but determined to still find a way to decompress. After much thought, I decided to look into a fitness vacation.

Just Say It!

During a recent discussion about binge eating, the group agreed that people sometimes over-eat to avoid confrontation. Using food to stuff your anger or hurt may seem safer than standing up for yourself and/or expressing your feelings. Sometimes, in the heat of the moment, it may seem impossible to think of what to say. However, in many situations you have another opportunity to address the problem later. The next time you’re steaming about a conflict, put your energy into planning what you’ll say to address the problem.

“I” statements avoid the defensiveness that often results when you use “you” statements (e.g., “You always sabotage my weight loss efforts”). “I” statements focus on how you feel, and they request a specific change:

I feel (emotion: angry, hurt, sad, disappointed, etc)
when (specific, objective event or behavior—not an inflammatory label such as “sabotage” or “food police”)
because (your interpretation).
And I want (specific change you’re requesting in the future).

For example:

I feel angry
when you ask whether I’m allowed to eat a cookie
because I feel like you’re trying to control me, and that you don’t trust me to make my own decisions.
And I want you to please let me make my own food choices.


What conflict or conversation have you been avoiding?

H3 Recipe: H3 Eye-Opener Oatmeal

Begin every morning with the famous H3 Eye-Opener Oatmeal! Top with fresh berries, ground flax seed or granola.

 

INGREDIENTS:

1 ½ Cups Water

1 ½ Cups Skim Milk

½ Cup Oat Bran

½ Cup Quick Oats

1 teaspoon cinnamon

2 teaspoons Vanilla Extract

1 Banana, mashed

 

 PREPARATION:

• In a sauce pot, add liquids, cinnamon, vanilla, and mashed banana


• Bring to just below a boil


• Turn off heat; whip in oat bran and quick oats


• Mix well; cover and let sit for 10 minutes or desired thickness

 

Number of Servings: 3

Serving Size: 1 Cup

Calories: 140

Fat Grams: 2.5

H3 in 60 seconds

I have to give it up to Weight Watchers, because man are those new Jennifer Hudson commercials inspiring! From the song to her hew look, everything about those commercials makes me want to throw out all the junk in my pantry! As I watch this new series of commercials from Weight Watchers, I can’t help but to think what a Hilton Head Health commercial would look like. How do you capture the essence of Hilton Head Health and the program in 60 seconds?

This is a breakdown of my vision for a Hilton Head Health television commercial: (Please note that I am not in the film industry so go easy on me. :-) )

There’s a panoramic view of the outside entryway to Hilton Head Health, then slowly the camera focuses in on one guest nervously entering Calibogue for the welcome session led by none other than Bob Wright. Bob goes over the basics of the program and then asks this specific guest to introduce himself. The guest then shares where he is from and why he decided to visit H3. Through a series of clips you see the guest meeting other guests from all over the nation, taking in the beauty of the sunrise on the beach with Beth Leermakers, getting some resistance training in the pool with Adam Martin, sweating it out in cardio boxing with Amber Shadwick, learning some low calorie tricks in a cooking demo with Chef Jen Welper, increasing his incline while getting “pumped” in Jeff Ford’s treading class, developing personal goals with Jessica Lynn, and finally enjoying a relaxing message the day before leaving H3.

You then see him doing all the same activities at home. He’s cooking healthy meals, has joined a gym where he can continue to attend some of his favorite cardio classes, and you even see him on a thermal walk during his lunch break with friends from work.

The catch is, that throughout the whole commercial, other than the full body shot shown in the opening scene, you only see the guest’s face as he does all these activities. In the end, you see the new him sharing his testimony in a video found on H3Daily. During the video he talks about the people he met and still keeps in touch with, how he lost not only pounds, but inches, and his sugar and triglyceride levels lowered as well.  It is then revealed that this is the real-life story of an H3 guest. Now I think that’s an inspiring story! Who needs Jennifer Hudson when we’ve got so many encouraging and motivating people right here in our own H3 family?!

How would you describe H3 in 60 seconds?

Overcoming Your Fear of Failure

Hilton Head Health guests often tell me that they’re afraid of failing at weight loss—again. Because losing weight and regaining it so many times is discouraging and makes them feel like a failure, people may feel emotionally safer if they don’t try again. Unfortunately, however, this attitude doesn’t improve their health and help them feel and/or look better.  

 If fear of failure holds you back, here are a few strategies to help you overcome it:

•  Set yourself up to succeed. Set very realistic goals—ones that you are 90% confident that you can achieve. Make small changes and then build on those changes. Instead of expecting to follow your 1200 calorie eating plan perfectly right away, work on eating breakfast several times per week, taking a healthy snack to work (and eating it!), or limiting your red meat. Later you can add other healthy behaviors that move you closer to your calorie goal. If exercising for 60 minutes, 5 days per week, seems impossible now, start by walking for 10-15 minutes, 2-3 days per week. If you can go longer after you get started, go for it!

 

• Do something healthy every day. Doing something to take care of yourself feels so much better than doing nothing.

 

• Give yourself credit for your successes. At the end of each day, think about what you’ve accomplished. If you are making healthier choices than you used to, pat yourself on the back for moving in the right direction.

 

• Worry about keeping the weight off later (after you’ve lost it). Take it one day (or one meal or workout) at a time.

 What healthy behavior(s) have you done or will you do today?

Friday Fitness: 3 Tips on Mental Preparation

Tomorrow morning at 7 am H3 Fitness Specialist and Wellness Coach, Jeff Ford, and I will be racing in the Hilton Head Island Triathlon. The challenge for most endurance events is to find a way to keep your mind strong even when your body is beginning to feel weak. Here are 3 tips you can use the night before an event to have yourself mentally prepared.

1. Clearly Define Your Intrinsic Motivation
Start by asking yourself why? And, what will completing this race mean to me? Why have I spent long hours training for this one moment? Professional athletes typically train for money or fame, but the truly ascendant competitors find love in their sport, enjoy the challenges and gain fulfillment from working hard and achieving their goals.

2. Build Some Brick Walls, Then Find Ways Around Them
Envision that point when your body is beginning to slowly break down near the end of the race and your mind has to override the mechanism that will allow your legs to push through the fatigue. For me, it will be around mile 12 of the bike ride when I have to transition to the run. Paint a vivid picture of the scenario… I can see myself approaching the transition area on the bike, my legs screaming “I get the point, you can stop now.” As I dismount the bike and my foot hits the ground I know that my quads will have begun to spasm. But, I also know that if I can keep moving the lactic acid will slowly dissipate and my hamstrings and calves will start to take charge for the run. In his Last Lecture , Randy Pausch talks about live “brick walls.”

“Brick walls are there for a reason. The brick walls are not there to keep us out-The brick walls are there to show how badly we want something. Because, the brick walls are there to stop the people who don’t want something badly enough.”

3. Visualize The Finish
Take a few minutes to visualize the joyful moment when you’ve crossed the finish line and the months of hard work have finally paid off. Researcher Daniel Kahneman has found that a really blissful end to all your hard work will countermand some of the struggle it took to get there.

[caption id="attachment_5614" align="alignnone" width="420" caption="Celebrating Success"][/caption]

Bike to Work Day 2011: Friday, May 20

Tomorrow please join HHH staff, guests, and alumni in supporting The League of American Bicyclists, as they nationally sponsor Bike to Work Day 2011: Friday, May 20. Instead of powering your day with the typical morning cup of java, power your day with some energy boosting physical activity!

 

Without further hesitation, go enliven that dormant bike you have stashed away in your garage. Begin your day by awakening your mind and energizing your body!

 

Read the tips below for your bike to work Friday 2011:

 

1. Bring a change of clothes. Especially a shirt and socks. Depending on the length of your commute and how hard you intend to ride, a change of clothes may be necessary.

2. Bring a washcloth. A wash rag in the bathroom sink works almost as well as a shower. Splash your face with water, apply deodorant and you’re good to go! Baby powder also helps soak up the oil and or sweat in your post cycle hair.

3. Allow yourself plenty of time. We don’t want your boss blaming “Bike to Work Day” for you missing the morning meeting.

4. Plan your route wisely. If you can avoid busy streets by taking bike trails, greenways or other alternate routes, do so—It will be safer and more enjoyable.

5. Wear a helmet. Safety first! Not all commuters are bike friendly and many drivers do not share the road well. Trust only yourself. 

6. Bring a light. If you'll be riding home in the dark, be visible. You'll need a headlight (or headlamp) and/or reflective clothing.

From an Intern’s Perspective: You’ll never believe what H3 guests love to do

When the other interns and I first arrived to H3, Wii Sport was a new class being offered as a fitness option. If you have never played on a Wii before, it is a gaming system by Nintendo that doesn’t require your typical joint-stick remote, but requires a wireless remote that moves according to your movement.  It usually comes with Wii Sport, which can be a really fun game but gets a little boring after awhile. The interns and I decided H3 needed a game that would keep people interested for the whole hour time period, get people moving, and get people excited… that’s when we decided to purchase Just Dance.

Just Dance is a game in which players learn (follow along to) dance moves to popular songs. There is a wide range of music from the 80’s and 90’s featured on the game. It only took one class before word spread the Wii Dance was a must attend fitness class. After dancing to all the songs on Just Dance about 4 to 5 times, a guest graciously donated Just Dance 2, which features even more songs and an even wider variety of music. Just Dance 2 has songs such as “It’s Raining Men” by Weather Girls (which I saw Adam dance to a few times…hehe), “Tik Tok” by Ke$ha, and another guest favorite, “Proud Mary” by Tina Turner. But the song that took the cake, the all time guest favorite was none other than “Jump” by Kris Kross!!

Life Transition: Lessons Learned

[caption id="attachment_5578" align="alignnone" width="420" caption="\"Baby Jada\""][/caption]Today is my second day back from maternity leave, and so far it’s been a smooth transition back into the working world.  As I learned also with my first little girl, you can try and try, but there is no way to truly understand all the ways your life will change when you bring a new addition to your family.  Of course there are the “not-so-fun” changes, like waking up 3 and 4 times a night to a hungry baby, diapers that need to be changed, or the trouble a toddler gets into as a cry for the attention she used to always have.  That said, all these things never seem to outweigh the pure joy, love, and happiness you receive when you look at that baby’s smile and happy eyes.  It is a transition time for the whole family – a major event that each family member will always remember.  I’ve found it’s also a time that requires a lot of patience and flexibility.  Here are the lessons I’ve learned, or maybe I should say “reviewed”, over the past few weeks:

 

1.   Be in the moment

We cannot change the past, so don’t revel in it.  Our search for happiness should not only be in the future, as we never know how much “future” we have.  There is no better teacher than an infant child in showing us how important this life lesson is – no grudges, no worries, and a genuine happiness and pureness that is rarely seen elsewhere.  It may be impossible to have a life (an adult life) with no grudges or no worries, but it doesn’t hurt to strive for that!

 

2.   You’ve got to have “structured flexibility”

Anyone who’s been around children knows that they thrive when they have a routine.  There’s a time for eating, a time for play, a time for reading, a time for bath, a time for bed… and so the cycle goes.  But sometimes, one person’s routine does not mesh with another’s.  For too many nights I found myself saying, “what time is it?” and the answer was “Hala’s bath time, Jada’s fussy/cuddling time, parents’ dinner time… and all an hour behind.”  You can’t just throw up your hands and say “I quit.”  You make adjustments and carry on, and let go of the thought that it wasn’t the seamless evening you had planned.

 

H3 Recipe: Peanut Butter Mousse

Here's a great dessert recipe that can be whipped up in just minutes!

Ingredients:

8 oz. fat free cream cheese

1 1/2 cups confectioners’ sugar

1/2 cup creamy peanut butter

16 oz. sugar free, non-dairy whipped topping

1 cup skim milk

Preparation:

• In a mixing bowl, mix cream cheese, sugar and peanut butter


• Slowly add milk and beat at medium speed until smooth


• Fold in thawed whipped topping


• Spoon 3/4 cup into a serving glass or dish & serve

Chef's note: You can also freeze and serve as you would ice cream.  Be sure to also try our H3 chocolate kahlua or strawberry mousse! 

Number of servings: 16

Serving Size: 3/4 cup

Calories: 80

Fat grams: 1.5

Coaching Corner: Sharing Success - Sally Foss Colocho

Beginning at the close of January, I lead a mission to give our guests the best possible chance of success in their home environments through an organized Wellness Coaching Program. The post departure program that we always knew we needed, but never had! Since the inauguration of our @ Home Coaching program, I have witnessed nothing but many success stories. To say the least, it has been an extremely rewarding undertaking; keeping up with Guests and following them into their very own homes via the phone and worldwide web has been a blast. Translating intentions, re-creating an environment and commitment to sustain a healthy lifestyle is exactly what Sally Foss Colocho was able to do through her H3 Journey.

For this week’s Coaching Corner check out Sally’s thoughts on the program and how she reached her vision of her best healthiest SELF:

How has Wellness Coaching helped you continue to achieve your personal health goals?
The personal goals we set and monthly challenges really helped to integrate more of the program into my lifestyle and surroundings. There is a lot of material covered in two weeks at H3 and getting everything into place from day one would be difficult. Each goal and challenge was a reminder of a different aspect of health and fitness that I might have let slide or forgotten about, but instead it became a part of my everyday habits.

What successes can you attribute to Wellness Coaching and having continued at-home support?
The most easily measured one is that I have lost 25 pounds and am continuing to lose weight. The wellness coaching has kept me focused and provided a level of accountability that kept me on track.

Personally, what’s been the most beneficial/best part about wellness coaching?
Wellness coaching helped me to see the benefit of setting shorter term goals that were achievable. With only one long term goal, I easily could have gotten discouraged or gone off track.

How has Wellness Coaching changed your behaviors/lifestyle at home?
When I varied from my plan, we used the weekly session to brainstorm how I could change things to make sure they would go right the next week. This could be changing the time I set aside to do planning, leaving my journal in a different place on the weekend so I didn't forget about it, or strategically placing water in my work environment. Left alone, I would have berated myself at each slip, but instead we turned that into an opportunity to design things to be easier.

To learn more about Sally and how she stays on track, you can visit her blog at http://www.sally4orth.blogspot.com/.

More to come on others who’ve completed the H3@Home journey …

You can only make well informed decisions if you are well informed

The other day some friends and I went to the movies and following the movie, we stopped by IHOP. While everyone was going  around the table placing their order, I was surprised to hear one of my friends order the Appetizer Sampler, which includes mozzarella sticks, onion rings and crispy chicken strips, served with honey mustard and marinara sauce. I was surprised by his order because he was just telling me about his new weight loss goal and how he had been eating well for the past few weeks. I jokingly said, “Well, I guess tonight’s your splurge night,” and he genuinely replied, “What do you mean? I ordered a healthy option.” He went on to explain how he would have usually ordered something closer to the Breakfast Sampler, which includes two eggs, two bacon strips, two pork sausage links, two pieces of ham, hash browns and two fluffy buttermilk pancakes. So to him, the Appetizer Sampler was the better option.

If you have ever attended Bob Wright’s Restaurant Game lecture, then you probably know that it’s easy to underestimate the quality of produce and calories in restaurant dishes. As Bob preaches, the best way to know if you are making a wise decision is to be informed. Head to the restaurant with a game plan. The more familiar you are with the menu, the better able you will be to categorize dishes into “unwise, better, and best.”

Before going out to eat, I like to plan what I am going to order ahead of time. Usually, I’ll have at least two options in mind so I still have some wiggle room to change my order while I’m in the restaurant. Look up the nutrition facts before arriving to the restaurant. If you don’t have time to look up that information before sitting down to eat, there are several phone apps and websites that make it easy to find nutrition information. Personally, I find livestrong.com user-friendly and very informative. Finally, always chart your calories. Writing out the calories you consume and the calories you burn everyday can help determine your eating habits. Meeting your daily calorie goals also gives you a since of accomplishment everyday! Visit our Track Your Meals page for a free downloadable food journal. Had my friend done his homework, he would have known that although the Breakfast Sampler was still high in calories (1180 calories), it was about 600 calories less than what he thought was a healthier alternative (Appetizer Sampler-1780 calories)!

Potential Benefits of Aspirin Therapy

Most of you have probably taken a couple of aspirin to help relieve the pain of a headache, and many of you have taken aspirin to help lower your risk of heart disease. There may be another reason to talk to your doctor about the benefits/risks of taking low-dose aspirin on a regular basis. After reviewing the results of eight studies involving more than 25,500 people, researchers found that the long-term use of low-dose aspirin significantly reduced the risk of some forms of cancer as well.

The lead investigator of the study, Prof. Peter Rothwell, from the John Radcliffe Hospital and the University of Oxford, said that “These findings provide the first proof in humans that aspirin reduces deaths due to several common cancers.”  He went on to say that the results demonstrate new major benefits that have not been factored into current guidelines regarding aspirin therapy. This does not of course suggest that you should start taking low-dose aspirin on your own. There are potential risks associated with aspirin therapy, but if are not already taking aspirin for its l heart benefits, it may be worth discussing this new potential benefit with your doctor.

As mentioned earlier, the benefits came only after long term use, depending on the type of cancer it five to fifteen years of use for measurable benefits to occur. The dose of aspirin taken was low, 75 mg per day (a standard dose is 324 mg), and higher doses did not appear to boost the benefit.

Of course many of the cancers that aspirin appears to lower the risk of – including colorectal and lung cancer are strongly influenced by lifestyle. Establishing a healthy, smoke-free lifestyle is still your best hedge against these common and deadly forms of cancer.

For more information on the role that nutrition, exercise and excess weight plays in cancer risk, log on to the American Institute for Cancer Research web site at www.aicr.org

From an Intern’s Perspective: I'm not as tough as I look

It’s Wednesday, so that means it’s time for my second H3Daily post “From an Intern’s Perspective.” Today, I would like to share with you my first impression of H3.

First, here’s a little background information. As you may know from my last post, I grew up in Georgia and attended the University of Georgia. Although I was never an athlete, I have always had an interest in living and promoting an overall, healthy lifestyle. During my freshman year in college, some friends and I thought it would be fun to take a cardio-boxing class at our student fitness center. Little did we know, this boxing class was led by competitive boxers and focused on technique and truly taught you how to take someone down in the ring. This is when my love for boxing began.

I was an all-star during my first semester of boxing; I didn’t miss a single class (and it was at 6 am every Friday morning for about four months). Seeing myself build strength and endurance just motivated me to do more during the week. I was off to a great start. You probably already know what’s coming next though… Over the course of the next 4 years, I am ashamed to admit that I never once had perfect attendance in my boxing class again. The good news, however, is that once I realized how much I enjoyed boxing, I started to try new fitness activities and started visiting the gym when I could. The semester before I came to H3, I knew I would be going through the program for the first two weeks of my internship so I decided to prepare by getting into the routine again. I signed up for boxing, but this time I dropped the class only about one month in. Even still, I thought, “You know what, how bad could it be? I’ve been working out off and on for about 5 years now. I’ll be fine.”

Sitting Comparable to a Slow Death

Hilton Head Health would not have been in business 200 years ago; in fact, obesity was non-existent.  Sure we ate a diet rich in fruits, vegetables, lean proteins, nuts, seeds, whole grains and good fats.  But the real key to a healthy existence, was the fact that human beings were required to move.  As we enter the second decade of the 21st century, there is one thing nearly all modern Americans have in common: we sit all the time.  And, it is killing us!  A study by the American College of Sports Medicine showed that the average American moves only 500-2000 steps per day.  One mile is equal to 2000-3000 steps; therefore, the majority of Americans weren’t even traveling a mile in 24 hours.  Exercise is and will be a major health issue, but the real plague in our society is general physical inactivity.  Check out the infographic below…


Via: Medical Billing And Coding

H3 Recipe: CHICKEN SOUVLAKI

 

This Greek dish pairs great with our H3 Cucumber-Yogurt "Tzatzki" dip!

INGREDIENTS: for the marinade

            1 cup Lemon juice

            ½ cup Olive oil

            1 cup Soy sauce, low sodium

            3 Tablespoon Oregano, dried

            6 Garlic cloves, minced

INGREDIENTS: for the skewer

            1 Yellow onion, cut into large squares for skewers

            1 Green pepper, cut into large squares for skewers

            6 Chicken breasts, cleaned, trimmed, cut into four strips

            6- 8 inch wooden skewers, soaked in water overnight

Mother's Day Reflections

A special Mother's Day post from Jessica Lynn, the proud mother of a beautiful newly born girl.

First of all, Happy Mother's Day to all you beautiful Mama's out there!  On this day my thoughts are filled with wonderful memories I share with my Mother.  I reflect on the compassion, empathy, humor, support, advice and above all the unconditional love my mother has for me.  But in the past couple of years, my view of this special day now encompasses a whole new set of feelings, now that I am a mother of two little girls - Hala is two years old, and Jada just 6 weeks.  Now, I think about what kind of mother I want to be for my girls, and seek to ground myself on what's most important.   I want to infuse a healthy lifestyle into my children's up bringing.  Having fruit as a family snack, planning fun activities that are just that - active -, establishing effective communication skills... all these things are important to living an overall healthy life.  The more I think about what I want for my girls, the clearer it becomes that I have to want and do these things for myself as well - that is the best way to ensure my daughters a healthy life.  I have to remind myself that my habits and actions are very important in establishing healthy habits and actions in my children.

With everything that comes with being a mom, it can be hard not to lose your sense of self.  Children are so dependent on you for so many things, they become first priority.  And even when your children are grown, you never really outgrow the need for Mom.  It can be a real challenge to justify doing something for yourself every once in awhile.  Maybe that's why this day was made - to give mothers the chance to be first priority for a change.  So Mothers, today, don't be too humble, don't think you don't deserve it... be in the moment, open your heart and mind to what a huge impact you make on the lives of those around you, and soak it all in.  Because you deserve it.  Now take this moment of joy, pride, love... whatever you are feeling, and promise yourself that you will make yourself a priority more than just this one day this year.  I promise those around you will also be grateful.

Happy Mother's Day, today and each day after!

Voluteer, because it feels good!

[caption id="attachment_5467" align="alignleft" width="300" caption="Jeff Ford and Kelly Hillyer manning the H3 table at Relay For Life"][/caption]

Yesterday, Hilton Head Health stopped by the Relay For Life event at Honey Horn. It was so moving to see so many people and businesses dedicating their time and resources for a such great cause. Relay For Life benefits the American Cancer Society, and as many of you know through your participation in our Devin's Dash Memorial 5K, Hilton Head Health is also a supporter of the American Cancer Society. During the event, H3 handed out registration forms for Devin's Dash, walked around meeting cancer survivors and their caretakers, and performed our Sun Salutation routine. This was my first volunteer event on Hilton Head Island and it surely will not be my last.

Now that I am an official resident of the island, I have been inspired to start getting more involved. There are so many benefits to volunteering in your community. Not only do you get to meet people and feel a since of pride in knowing that you're doing something good, volunteering could also be great form of exercise. Try contacting your local Boys and Girls Club and volunteer to shoot some hoops or even host a field day. I'm planning to accompany Jeff Ford and Amber Shadwick when they visit the Hilton Head chapter of Boys and Girls Club to do a little cardio boxing with the kids. Registering for races is another great way to support the community while also incorporating fitness into your volunteerism. There are many online sites like www.active.com, that make it easy for you to find a race near you. So now that the weather's nice, there are no excuses! Get out and volunteer! You may find that you will get a whole lot out of giving.

Friday Fitness: Starting the day with a Sun Salutation

Every morning I like to climb to the roof of my house overlooking the beach, where I can find peace and quiet to complete my Sun Salutation. A Sun Salutation is a series of steps that incorporates both resistance and cardio training. It's good for the body and the mind. Physically, daily practice of a Sun Salutaion can stretch and tone muscles, increase flexibility and rid the body of toxins. Some of the mental benefits of a Sun Salutaion include reducing stress and anviety, and increasing concentration and focus. I find Sun Salutations a great way to start the morning, however they can be done at anytime of day whether you are feeling stressed to meet a deadline, planning for a big event, or just want to unwind.

This 10 minute exercise can be easily done anywhere! See this handout for step-by-step instructions or watch the video below!

Try a Canine Personal Trainer

[caption id="attachment_5456" align="alignnone" width="420" caption="Beth and Zane enjoying an afternoon bike ride"][/caption]

Are you having trouble staying on track with your physical activity?  Are you reluctant to hire Hans, the muscle-bound, drill-sergeant-like personal trainer at your gym?  If so, you may want to try a 4-legged personal trainer.  Dogs who love to walk or run make fabulous exercise partners. 

 My two big dogs, Zane and Snowie, are so eager to go that they will jump onto the sofa, cover my face with kisses, and plant their paws on my computer keyboard until I get up to walk them.  They are used to their walking schedule, and they know when it’s time to go.  When it’s cold and rainy, I would be tempted to stay in bed if it weren’t for my dogs, who bounce off the walls and drive me crazy if they don’t get enough exercise.  So I put a raincoat on Snowie, a backpack on Zane (to tire him out even more), and we head out the door. 

 If you prefer to ride a bicycle, there’s a fabulous contraption (the Springer bicycle jogger) that allows you to bring your dog along and keep both hands on the handlebars.  Don’t have a dog?  Borrow your neighbor’s dog, foster a dog from an animal shelter or rescue group, or walk dogs at your local animal shelter.  Many of the shelter dogs rarely get out of their kennels and would love an opportunity to explore the world. 

 Research has shown that petting a dog or cat reduces blood pressure.  Take advantage of a little canine or feline therapy to reduce your stress.

From an Intern’s Perspective: My first blog post

[caption id="attachment_5426" align="alignleft" width="400" caption="The dish on my experiecne as an H3 intern"][/caption]

Hello, H3Daily Readers! Thank you for welcoming me to the H3Daily blog! For those of you who do not know me, I was recently interning with Hilton Head Health as a fitness/program intern. Since the internship ended about three weeks ago, things have changed drastically in my life. I was offered a position within H3 as marketing coordinator, started looking for my first apartment, and for the first time in my life am living as a permanent resident in a new state—which to me is a very big deal because I am filled with Georgia pride, Go Dawgs!! (I couldn’t help myself; I had to plug the Dawgs in here somewhere. :-)) I hope that you will enjoy my blog posts and I look forward to getting to know many of you via Facebook, Twitter and right here on H3Daily!

 

 As an intern for Hilton Head Health, I really got to know the ins and outs of the company. I have met so many guests and can honestly say that I have been touched by them all! I have been so inspired by everyone and would like to thank all those I have met for the words of advice, moment of laughter, and true friendships. The guests contributed to making my experience as an intern unforgettable. But at those of you who have been here before know, it’s not just the guests who make H3 such a fun place. There is no staff like H3 staff. Never have I worked in an environment where staff was so energetic, truly happy to be at work, and honestly practiced what they preached. The combination of an all star staff and determined guests truly made my internship PERFECT!

 

 As an intern, I was commonly asked, “What’s it really like to intern for Hilton Head Health?” Well, ladies and gentlemen, I’m ready to dish! Every Wednesday I will post “From an Intern’s Perspective,” sharing things like what my favorite fitness classes were to teach, what it was like to have Adam Martin as a boss, and what you’ll never believe is a guest favorite activity (I’ll just say it has something to do with a popular Kris Kross song.)

 

 I can’t wait to share my experience with you because it was truly one worth sharing. I am very excited to be a permanent member of the team and thank you for welcoming me. If you have any questions for me about my internship experience or ideas you’d like for me to post, please feel free to e-mail me at aglover@hhhealth.com!

Spring Cleaning... are you forgetting anything?

Tis’ the season for “Spring Cleaning”; out with the old, in with the new. In efforts to rid your closet of un-necessary items, look no further then your athletic shoes. Are they ideal for your feet, or should you be chucking them to the curb and/or donating them to a greater cause? The best spring cleaning care tip for your feet is to invest in a good pair of running or walking shoes. Read the tips below to decide whether your shoes are acceptable for your feet:

H3 Recipe: Chicken Picatta

 

INGREDIENTS:

Four 4 ounce Boneless, skinless chicken breast

½ cup Whole Wheat flour

1 Tablespoon Rosemary, fresh, chopped

¼ teaspoon Salt

¼ teaspoon Pepper

1 ½ teaspoon Olive oil

1 tablespoons Lemon juice

1 cup of Low sodium chicken stock

2 tablespoons of Capers

2 tablespoons Half and half

Lemon zest or roasted tomato can be used as a garnish.

2 tablespoons Corn starch

¼ cup cold water

 

Coaching Corner: Change Your Environment

It’s un-describable being at Hilton Head Health; we’re in this bubble on an Island, secluded in a plantation surrounded by the healthy lifestyle every day. H3 is a bubble of positive energy, unwavering support, controlled portions, phenomenal exercise classes, continual encouragement and immense motivation. What if we all lived in this bubble? What if we engulfed ourselves in an atmosphere like this at home and at work? I’ll tell you one thing… We’d all be pretty dang healthy, that’s a fact.

The most important step in every guest’s journey begins when they step out of the bubble of H3. That first step is when the environment changes. If you don’t take anything away from this blog take this: Change Your Environment, Don’t Let Your Environment Change You.

Here are the first steps to changing your environment:

Clear out the Kitchen. We unknowingly sabotage ourselves when we stock goodies or treats in the cupboards. Make sure your home is a nutritional blockbuster. Maintain fresh fruits, vegetables, lean meats, and whole grains at all times. Take it one step further and have one day each week that you commit to cutting berries, peeling carrots, chopping lettuce, portioning meats, and bagging metabo meals.

Layout the Game plan. Whether you’re a planner or not, create a system in your environment that maps your weekly game plan. Make Exercise Appointments in your weekly planner or calendar; these appointment should highlight what exercise you’ll be doing at a specific time of day. Remember to keep it visible, somewhere you’re guaranteed to walk by at least once per day.

Surround yourself with support. Make certain that people around you aren’t throwing you off your game. Place yourself around people who are positive, excited for life, and the kind of people that health is ingrained in everything they do. Our peers have the biggest impact when it comes to executing our true intentions.

Keep at Least One Cue. Whether it’s a picture of your kids, you crossing a finish line of a race, or the vision of you at your healthiest; there has to be one thing in your environment that draws you back—At all times, one tangible item or image that intrinsically motivates you to make healthy decisions on a day to day basis. Zig Ziglar says: “Motivation doesn’t last, that’s why I recommend it daily.”

Take these action steps and implement them into your everyday life. Evaluating and controlling your environment is the ultimate key to sustained success. No matter what happens, Catch yourself each day, Control each situation, and Change it to your healthy lifestyle.