Friday Fitness: What you may not know about Devin's Dash

Devin's Dash is only 8 days away!!! We’re so honored to be able to celebrate Devin’s life through such an event, as his passion for running and healthy living was evident in his everyday life. Help us spead his 'Pure Energy'!

The big day is next Saturday, October 8th!! The race starts at 8 am and will be followed by a pool party celebrating the life of Devin and all those touched by cancer. Join us for some H3 snacks, Yoga, Zumba Latin dancing, award announcements and raffle prizes! There's still time to register - just visit the websit below:
http://www.active.com/running/hilton-head-island-sc/devins-dash-memorial-5k-2011

Don't miss this year's packet pick-up and Sponsorship Expo on Friday, October 7th from 3-7 pm, for your chance to purchase raffle tickets, reunite with members from the cast of "HEAVY," listen to a special presentation from H3 Education Director Bob Wright, receive free blood screenings and visit with exhibitors from local businesses.

If you are unable to attend this year's festivities, you can still support the American Cancer Society by making a donation in Devin's name through this website:
http://www.active.com/donate/devinsdash2011

Contact Jeff Ford at jford@hhhealth.com for more information.

Getting Your Spouse on Board

It can be difficult to leave the supporting environment at H3 and return to your 'old' life. One of the most challenging parts of this transition can be getting your spouse or support system at home on board with your new healthy lifestyle. Here are some tips on how to integrate your healthy diet with your loved one's.

• Incorporate your partner into your routine.


• Engage in non-food related activities.


• Cook together!


• Show your love by preparing lunch for them.

Get H3 Inspired: Karen McCarty

There are many compelling reasons that motivate people to come to Hilton Head Health. The most obvious is weight loss but the programs there go much deeper than calories and exercise.  Before coming to H3, my eating schedule was haphazard at best.  Many mornings all I had was coffee and wouldn’t eat until mid-morning or afternoon. Usually, I had only two meals a day. In July, I saw my physician and was diagnosed with diabetes.  I should have seen it coming; poor eating habits, sedentary lifestyle, a family history of the disease, and gaining weight in the perfect apple silhouette. That’s when I knew I had to make a change and commit to managing the disease with diet and exercise.

After researching dozens of health and weight loss retreats, I chose H3 and traveled from Oregon to South Carolina. When I arrived, I was immediately impressed with the courteous and friendly staff.  I checked into my “cottage” which resembles a townhouse, complete with washer and dryer. It felt like home. You’re given a backpack, water bottle and a notebook/binder. The binder is a terrific idea; it has sections for Nutrition, Exercise, Self, and Schedules so you have all your notes and handouts organized for you when you go home.

I was surprised to learn that lunch and dinner were sit down meals, elegantly prepared and served—no cafeteria lines here! And the food is delicious, nutritious and low in calories to promote weight loss. The ingredients are fresh, many coming from the H3 Garden.  A main principle at H3 is to eat smaller portions throughout the day, so you never feel hungry and your blood sugar is stable. In addition to the three basic meals, you eat a “Metabo Meal” (snack) three times a day. This simple routine made a significant change on my health.

I decided to stay at H3 for three weeks, giving myself the benefit of time for the things I learned in the program to stick and to participate in the Diabetes Enhancement Week. It completely surpassed my already high expectations. I’ve lost 5% of my weight and my glucose levels are now in the normal range—all from the healthy H3 diet and exercise.

But let me share with you, this is no “boot camp” environment. The professional staff and long history of H3 (founded in 1976) provides an atmosphere that rivals any spa or resort. The outdoor pool and hot tub are salt water; there’s no chlorine to dry out your skin.  The common areas are immaculate and fresh white towels are provided all day long. If you’re poolside and it’s time for the Metabo Meal, fresh fruit and veggies miraculously appear.

The exercise classes are fun and there is enough variety offered to satisfy everyone. There are classes that target strength training, flexibility and cardio. And, H3 is such a supportive environment that you can experiment with classes there that might be more intimidating at home. I found that the cardio-boxing class was a lot of fun, but would have been reluctant to try it at home if it weren’t for H3.

You can rent a bike to explore the island along easy bike paths. There are also off campus excursions like kayaking, golf, tennis and even movie nights. Several times during the week, one of the H3 chefs will have a cooking demonstration where I learned to make cherry ketchup! It’s fantastic!

Other superb options include scheduling a massage, a one-on-one session with a trainer, a consultation with the chef to help you plan for meals at home, or a private meeting with one of the fitness experts to create a customized workout plan for you to do at home—one of the services I have found most useful. The staff there is totally committed to your success. The guests are friendly and it’s possible to make lifelong friendships with some of the people you meet during your stay.

The website and H3Daily blog offer a lot of resources for guests after they return home, and H3 also offers a H3@Home Coaching program to help you stay on track after you leave with one-on-one emails and strategies for success.

When I ask other guests their impression of H3, everyone concurs, “This place is fantastic.”  Often heard is, “This is the best thing I have ever done for myself.” I would encourage you to try it too.

Thank you!

-Karen McCarty; Portland, Oregon

Deadlines – Good or Bad?

What deadlines are you facing right now?  How do you feel about them?  I’m not sure which kind is worse – the deadline that sneaks up on you and you miss it before even realizing it, or the one that you dread for weeks on end, still procrastinating that dreadful task.  Deadlines can certainly cause extreme stress at times, but sometimes you may find them extremely helpful.

Deadlines are set to help you establish priorities.  They help you protect your own time by refraining from working too long on a project, and they help you respect others’ time as well by completing your task so the next person can get their job done.  They also help you adapt and respond to change. 

Here are some other benefits of setting deadlines:

1. Provides a framework for setting a schedule.


2. Improves your work ethic


3. Prevents procrastination


4. Moves you closer towards your goals


5. Provides a sense of accomplishment after meeting a deadline


6. May prevent you from overloading your schedule

Moving into the final quarter of 2011, what are your deadlines?  Personal deadlines?  Business deadlines?  Focus on making these goals realistic so that you finish the year on top, rather than moving into 2012 with “unfinished business”.  Taking some time now to prioritize and delegate will help save you in the end, when the holidays also consume your thoughts, time and energy.  Sharing your deadline with others can also help you stay committed to your goal.  Would you like to share yours with us?

H3 Recipe: Roasted Pork Tenderloin with Apricot-Ginger Sauce

Roasted Pork Recipe

INGREDIENTS:

2 each Pork tenderloins, cleaned and trimmed, plain

½ teaspoon Sea salt

¼ teaspoon Ground white pepper

Meat thermometer

MARINADE:

½ cup Soy sauce, low sodium

½ cup Maple syrup, sugar free

1 Tablespoon Rosemary, fresh, chopped

1 Tablespoon Thyme, fresh, chopped

1 Tablespoon Garlic, chopped

1 each Shallot, chopped

PREPARATION:

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


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

• Preheat oven to 350º F


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


• Place each tenderloin on the baking sheet and season.


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


• Once tenderloin has reached your desired doneness, slice on a bias and serve with your favorite sauce, our apricot-ginger sauce (below) or our spiced apple compote.

Number of Servings: 6

Serving Size: 4 ounces

Calories: 170

Fat: 2

Apricot-Ginger Sauce

INGREDIENTS:

2 ½ Tablespoons Shallots, minced

1 Tablespoon Ginger, grated

1 cup Apricot nectar

1 cup Chicken stock

2 Tablespoons Dried apricots, diced

2 Tablespoons Currants

1 ½ Tablespoons Brown Sugar

1 ½ Tablespoons Dark balsamic vinegar

PREPARATION:

• Heat pot.


• Coat pot with cooking spray.


• Sauté ginger and shallots.


• Add remaining ingredients.


• Simmer for 20 minutes

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

 Number of servings: 8

Serving Size: ¼ cup

Calories: 23

Fat Grams: .2

Coaching Corner: Make the Most of your Mornings

Mornings are by far my favorite time of the day.  Each beginning of the day brings about new opportunities; there is great hope in mornings. What is your morning routine?

Most people start their day when the alarm goes off; they open up their eyes just wide enough to find the snooze button and then go back to sleep.  They wake up again when the alarm goes off, hit the snooze button and close their eyes again. This can go on for some time. Many of us even set our alarms a few minutes early so that we have time to hit the snooze button a few more times before we have to get up.

Getting out of bed at the first beep is your first opportunity to say “yes” for the day.  By establishing a good and efficient morning routine, we will no longer succumb to hectic mornings, but establish our own pace for the day.

Below are a few ideas of how to take back your mornings. Implementing just one of these suggestions can have a huge impact on your morning and ultimately your day.

Hydrate: The first thing most of us stumble for in the morning is the coffee machine. There is something so comforting and warming about a cup of coffee. Before you pour that first cup, drink one full glass of water.  You may not realize it, but your body loses a good amount of water throughout the night. Hydrating first thing will replenish that lost water. We all know the benefits of proper hydration. Why not get a jump on the day?

Prepare the night before: This is a great strategy for an energized and efficient morning. Instead of trying on every outfit in your closet in the morning or digging through the laundry for your kid’s favorite t-shirt, lay out clothes the night before. We called it “laying out your bodies” growing up. Pick out everything from shirt to socks, taking all of the guess work out of “what will I wear today?” If you bring your lunch to work or pack meals for your family, try assembling what you can in the evening and add the finishing touches in the morning. This will cut down on the work to be done first thing as well as give you more time to preparing healthy options.

Eat breakfast:  Breakfast really is the most important meal of the day for a variety of reasons.  For one, It helps you make better choices throughout the day. If you skip breakfast, then you are more likely to overeat or make poor choices later on in the day when the hunger catches up with you. Remember that food is fuel; breakfast will replenish your glycogen stores and give you energy to dive into your day.

Quite time: How often do we sit down at the end of the day and realize that we have not really checked in with ourselves that day? That we have been going all day and we have not taken an inventory of what is happening in our lives, what we are doing, or how we are feeling? Mornings are the best time for a little “me” time.  Sitting even 10 minutes in the quiet can do amazing things to positively impact your day. This is a time to reconnect with you. Review goals for the week and how they are going, do some spiritual reading or meditate. Whatever it takes for you to relax, check in and mentally prepare to be present in the day.

Smart Cart Top 5

Going to the grocery store can be a challenge; the colorful advertisements, bustling customers, and trying to shop on a budget and nutritionally. Where do we begin? Here are my top 5 tips to make your grocery shopping a breeze!

1. Whole wheat: Whole wheat pasta, bread, pita bread, english muffins, cous cous, orzo, tortillas, and rice. Given the opportunity choose whole wheat grains. Multi-grain can be a combination of flours and not pack as much fiber and protein as a whole wheat option. Whole wheat is loaded with fiber and protein, keeping you fuller longer.

2. Ground chicken breast or turkey breast: Buying ground chicken or ground turkey is a step in the right direction. However, it is best to choose ground chicken breast or ground turkey breast when choosing poultry. For 4 ounces of ground chicken you are looking at about 12-16 grams of fat per serving. If you choose ground chicken breast, you cut the fat to about 1.5 -4 grams of fat per serving. Big difference!

3. Low sodium: When choosing stock, soups, seasoning packets, or beans. Decide to choose the package labeled "low sodium". Many prepackaged foods are loaded with salt. Choose the low-sodium option and if you need to add more salt, you can control how much salt you add and consume.

4. Skim or Low-fat Dairy: Cottage cheese, yogurt, milk, and cheese are all delicious! Here at H3, we use low-fat or non-fat dairy products most of the time. Try different brands and see which ones you can live with being low-fat or non-fat and stick with them. When making a sandwich or you H3 Pita Pizza, you can use a half ounce of full-fat cheese, such as feta or provolone. Choosing a full fat option and cutting the portion will satisfy you and will make it easier to use less.

5. Convenient Produce: In the produce isle you can find several fruits and vegetables pre packaged. This produce is already prepared for you, which will make throwing dinner together quick, easy, and nutritious. Buying fresh pre cut fruit is a great idea for your breakfast too, throw some berries onto your H3 Eye Opener Oatmeal every morning.

Don't let the grocery store scare you. It's easy, go in there with a Metabo Meal in your stomach and a shopping list; you will dominate that grocery store before you know it!

Friday Fitness: New Target Heart Rate Formula For Women

For the past 40 years, the standard heart rate zone guidelines had been based on studies conducted solely on men. Ohio State University Medical Center cardiologist Martha Gulati has found that women have a different exercise capacity that should be measured using a gender specific formula. A target heart rate zone can help you determine how hard you should be working during aerobic exercise.

 

Gulati’s study recruited 5,437 women in the Chicago area 30 and older and followed them for over 20 years. Her team conducted stress tests to find that women’s peak heart rates are generally a bit lower than men of the same age. So, she set out to create a more female-friendly equation. Granted the new equation requires a little more math than the previous autonomous model.

Here is a nice graphic courtesy of USA Today to help explain the new formula versus the standard guideline:

Get Fooducated

A guest recently made me aware of a new app that sounds pretty interesting. It’s called Fooducate.

Pick a product off the shelf in the store, scan the bar code and Fooducate gives you a nutritional breakdown of the products, assigns it a letter grade ( A would an excellent choice, D not so good) and when available, suggests more nutritious options with in that food’s category. According to the website, Fooducate was created by dieticians and concerned parents. It has a data base of over 200,000 products and more are being added daily. It uses your mobile phone’s camera to scan the UPC barcode and works on the iPhone, iPad, iPod touch, and Android OS version 2.2 and up.

Since I am still in the dark ages of cell phones, I have not used the app myself. I have talked to a couple of people who have used it, however, and they found it helpful. If you have it or get it, I would be interested in in hearing what you think about it.

How to Prevent the Common Cold

It’s that time of year—the time of year when you want to rush into your office and shut the door to keep the germs out; the time of year when you want to stand at least five feet from everyone you talk to; the time of year when you’d rather tap fists instead of shake hands to say hello. Instead of going to those extremes, we’ve got something else that can help you ward off disease… I’m talking about exercise! It is believed that moderate exercise and physical activity throughout the week can reduce the number of colds you get in a year.

You may already know that exercise helps prevent the development of chronic diseases such as diabetes and heart disease, but did you know it can also help you ward off the common cold? The answer is yes! According to the Harvard Medical School, a healthy lifestyle is the single best step you can take toward keeping your immune system strong and healthy. Regular exercise keeps your body strong, alert and ready for battle! According to the publication, exercise contributes directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.

So as the temperature begins to change and we enter cold & flu season, remember these healthy lifestyle practices to help you defend against the common cold:

• Don’t smoke.


• Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat.


• Exercise regularly.


• Maintain a healthy weight.


• Control your blood pressure.


• If you drink alcohol, drink only in moderation.


• Get adequate sleep.


• Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.


• Get regular medical screening tests for people in your age group and risk category

 

Source: “How to Boost Your Immune System,” Harvard School of Medicine

Being Mindful of the Journey

Everyone recognizes the importance of goal setting when it comes to making healthy lifestyle changes. In fact, a clear vision of our desired end result is a significant motivator. However, our final goal can often seem so far off and practically unattainable; focusing solely on the goal, while paying little attention to the process, can be paralyzing for many individuals.

Part of what we teach at H3 is the importance of mindfulness -- being present, in the moment. Living a mindful lifestyle is paying attention to the process of achieving our goals. That means we acknowledge with each new day what we weren't able to do the day before. We also acknowledge the gratitude that goes with each new achievement, no matter how small. Appreciation for accomplishing our final goal remains shallow unless we reflect on the journey. That reflection needs to be done on a daily basis in order to get the full benefit.

Paying attention to the journey, as it's happening, is embracing the full measure of the needed change. The change itself becomes your lifestyle when you're mindful. Without the reflection, it is likely that you can see the weight loss while learning little about how you really achieved it. Being mindful of the process allows you to experience the little victories, which then become bigger victories that result in your ultimate victory. Mindfulness produces the momentum you need to cross the finish line.

So what does being mindful of the journey really look like? It’s noticing the sweat on your body and the intensity of your breath during exercise. It's setting your sight far beyond the numbers on the scale. It's taking pride that after just two weeks at H3 you went from a zero incline and 2 miles per hour in Treading Class to an incline of 14. It's getting through an entire Cardio-Boxing class without having to sit down, feeling like you want to throw up but inwardly smiling from the seemingly impossible accomplishment. It's trying something completely new like yoga, whole grains, or Bootcamp and realizing you enjoy it. It's noticing the subtle changes in your attitude, outlook and mood as you move forward. It's paying attention to the feelings that surface as you shed old, dysfunctional coping strategies. It’s starting to live in your body instead of in your head.

If you think about it, all we really have is this moment anyway. We are not guaranteed of the next moment or tomorrow even. So why sell yourself short of the daily gratitude that comes from living in the journey instead of an uncertain future? In short, paying attention to the journey, moment by moment, is giving yourself permission to experience the rewards of success everyday instead of months down the line

H3 Recipe: Sweet and Spicy Chicken "Wings"

INGREDIENTS:

4- 4 ounce Chicken Breast

1/4 cup Cornstarch

1/4 cup Egg substitute                   

1/4 cup Water

1/2 cup Honey

1/2 tablespoon Hot sauce, Tabasco  

1/4 cup Low sodium soy sauce

1 teaspoon Crushed red pepper flakes

1/2 Tablespoon Orange juice concentrate

2 teaspoons Cornstarch

2 teaspoons Water, cold

PREPARATION:

• Preheat oven to 350° F. 


• Cut each chicken breast into 4 pieces to create "wings".


• Coat the chicken by dipping the chicken into the egg substitute and then tossing it in the cornstarch. Shake excess cornstarch from the chicken "wing" and place on a greased sheet tray. 


• Bake coated chicken in oven for 5-7 minutes or until internal temperature has reached 160 degrees. (Once removed from oven, the chicken will carryover cook to 165 degrees.)


• For the sauce, in a small sauce pan mix the honey, hot sauce, soy sauce, crushed red pepper flakes and orange juice concentrate on medium heat. 


• In a small bowl mix the cornstarch and cold water, making cornstarch slurry.


• Once the sweet and spicy sauce has come to a simmer, add the cornstarch slurry to thicken the sauce. Add more or less to adjust thickness.


• Toss the baked chicken with the sauce and enjoy!

*Chef's Note:  This dish is great for football season! You can share with your friends as an appetizer, 1 chicken breast will serve 2 people. Or serve it up with your favorite vegetables or salad for dinner.    

Yield: 4 servings

Calories: 280

Fat: 3 grams

Carbohydrates: 39

Fiber: 0 grams

Protein: 28 grams

Coaching Corner: The Three A's of Awesome

I blame Fitness Director Adam Martin because recently I’ve been watching a bunch of “Ted Talks.” What’s interesting about the video series is that no matter what your goals are or what’s going on in your life, the videos provide a fountain of applicable perspective. About two weeks ago, I watched a talk given from Neil Pasricha, creator of the “1,000 Awesome Things Blog,” and it really impacted my thinking.

As a wellness coach, I’m consistently providing perspective. Whether it is on nutrition, fitness, self or another topic, it is an integral part of my job. Every situation is different, but most of time it involves going back to the positives and finding new strategies to grow one’s self. Adapting Neil Pasricha’s three A’s of awesome will assist in both departments.

Watch the video below, but here is what I took from it:

Attitude – having a good attitude is about looking at the lumps and bumps as things that we can’t control. What we can control is our decisions when things don’t go exactly according to plan. As hard as it may be, we have to make the conscious decision to grieve – move forward – and then face the future.

Awareness – maintaining perspective in our lives is important. As Neil says, we have to embrace our inner 3 year old and go back to appreciating the things we saw for the first time. When we find excitement in our daily lives, even at the simplest of all levels, it really allows us to look at the world around us in the right state of mind. Curiosity and gratitude become inevitable.

Authenticity – this one really hit me. Be who you are, and be cool with it. We have to follow our hearts in life and find passion in what we do every day. If we place ourselves in satisfying experiences and situations that we love and enjoy, how could life get any better? Do what you love, love what you do and always stay true to that.

Your only as young as you are right now … How can you use the Three A’s to grow yourself?

PCOS, Diabetes and Weight Gain - Making the Connection

Nowadays, we are so awestricken by technology and all the inner workings to make information flow seamlessly and intensely fast from one source to another.  However, all along we’ve been living in probably the most amazing intricate system ever created – our bodies.  It’s amazing to learn about the functions of our body at the cellular level – how hormones communicate to other hormones to do their job, and this catalyst to speed up the process of another action.  It shows how essential to our health our decisions are as to what we put into our body and how we use it.

Recently there has been growing information on the relationship between PCOS (polycystic ovarian syndrome) and lifestyle habits.  PCOS is triggered by an imbalance in hormones, and affects 1 out of 15 women.  In addition to symptoms like acne, male-type hair growth, irregular periods, infertility, and depression, PCOS can also cause health issues like weight gain, increased insulin levels, high blood pressure and more.  Weight gain is linked to this syndrome due to the increase in androgen levels (or male hormone). 

If you or someone you know has PCOS, it’s comforting to know that regular exercise, a healthy diet, and abstinence from smoking are the first steps to managing the condition.  Losing even 10 pounds can help with normalizing your hormones and decreasing the risk/severity of other symptoms.  If you are not planning a pregnancy, birth control may be another option to help manage your hormones.  Infertility issues can also be addressed with hormone methods.  It’s important to realize though, that hormone therapy will not manage your insulin levels or blood pressure – diet and exercise are considered a clinical treatment plan in this example – it’s not just a lifestyle change!

Having a condition like PCOS can also be taxing on you mentally and emotionally.  Building a support system to help with depression or other negative self-talk is also vital to your overall health.  If you are dealing with this condition, I encourage you to reach out for support and find strength in this information and take charge of your health!  A first step might be to look for resources here on H3Daily, attend our Healthy Lifestyle Program, or sign up for continued support through our H3 @ Home Coaching program. 

 

Source:  Polycystic Ovarian Syndrome – Topic Overview.  WebMD.

Friday Fitness: Interval Training Workout Routine

In preparation for “Devin’s Dash”, which is simply less then one month away, one of the best ways to spice up your training program- all the while continuing in your preparations for the race-is to cross train: i.e. interval training. Interval training adheres to the principle of adaptation. In “layman’s terms,” the principle of adaptation simply implies that the body will react to the training loads imposed by essentially increasing its ability to cope with those loads. Adaptation occurs during the recovery period, which is after the training session is completed. It is important to understand that interval training works both the aerobic and the anaerobic systems. As both systems are being labored physiological changes occur. These changes include an increase in cardiovascular efficiency (the ability to deliver oxygen to the working muscles) as well as an increased tolerance to the build-up of lactic acid.

During the high intensity effort bursts, the anaerobic system uses the energy stored in the muscles, a.k.a. glycogen. Note: Glycogen is used for the short bursts of activity. The anaerobic metabolism works without oxygen and the by-product is lactic acid. During the high intensity interval, lactic acid builds and oxygen debt is experienced. This explains the burning sensation felt in the muscles during a high intensity bout. However, during the recovery or the low intensity phase (aerobic phase), the heart and lungs work together to repay this oxygen debt and break down the lactic acid.

All in all, interval training simply helps to increase variety, stamina and also adds challenge to any workout. Because of its effectiveness, when doing interval training you can cut back on training time. This, for some- dispite the information above- may be the persuading point! Let’s face it…interval training takes less time and is complemented by an increase in physiological gains… who wouldn’t want to include it into their training program?!

Therefore, this “Fitness Friday” I gladly challenge you to the 30 minute treadmill interval workout charted below:  

Time	The Workout	RPE
5 Minutes	Warm up: Start with a moderate pace to gradually warm up	3-4
3 Minutes	Baseline: Increase incline/resistance and speed to slightly higher than comfortable pace. This will be your baseline.	5
3 Minutes	Pyramid Up: Increase the incline/resistance 2% every 15 sec.	7
3 Minutes	Pyramid Down: Decrease incline/resistance 2% every 15 sec.	7
2 Minutes	Baseline	5
3 Minutes	Pyramid Up: Increase the incline/resistance 2% every 15 sec.	7
3 Minutes	Pyramid Down: Decrease incline/resistance 2% every 15 sec.	7
3 Minutes	Baseline	5
5 minutes	Cool down: Slow down to easy pace.	3-4
	Total Workout Time: 30 minutes

Meet Lisette Volz - Proud New Member of the H3 Team!

A Lowcountry native, Lisette earned her degrees in Psychology and Social Work from the University of South Carolina while also receiving training in Mind/Body medicine from Harvard Mind/Body Medical Institute.  In addition to individual and group counseling, her diverse experiences in business travel, management and privately owned businesses not only gives Lisette a professional background that relates to many, but also a personal one.  Her life experiences, educational background and clinical training in mind/body medicine and stress reduction counseling all add to her multi-directional approach to achieving a healthy lifestyle. As the newest member of the team, Lisette serves as the new Director of Behavioral Health for Hilton Head Health. Below, read more about Lisette in her own words...

Let me start by saying that I had a fairytale childhood on Hilton Head and I am thrilled to find myself back here after 27 years. What’s even more exciting is that my two girls, Gabrielle & Delany, get to experience the magic of island living now as well. I am constantly surprised at the splendor and beauty of Hilton Head and will forever live in a state of gratitude that I get to live here!

My career path has been an eclectic one to say the least. As a self-proclaimed recovering compulsive overeater, you may be surprised to learn that I worked for Food & Wine Magazine for six years. My job was to create large food and wine events throughout the country. Needless to say, my love of food made me a highly qualified employee. However, that same love of food led me to eventual misery.

Living a healthy lifestyle has helped me attain and maintained a 50 pound weight loss for almost 5 years now. The key to my weight loss and maintenance has been a holistic approach that looks at the problem from a physical, emotional, and spiritual perspective. I have learned to feel my feelings instead of stuffing them with food and listen to my inner dialogue about food. I have an arsenal of tools that help me battle the problem of overeating on a daily basis and I use them frequently and freely.

The thing about recovery is you can’t keep it unless you give it away. That’s my goal as the Director of Behavioral Health at H3. I plan to use my training in Psychology and Social Work from the University of South Carolina and my training in mind/body medicine from the Harvard Mind/Body Medical Institute to help other people find recovery from unhealthy eating behaviors as well as destructive emotional patterns. I look forward to empowering others and the gratitude that will come from witnessing their inevitable success. I'm happy to join the amazing H3 family!

Brief Facts:

• I have two beautiful girls: Gabrielle, age 10 and Delany, age 7.
• I was born in New York and moved to Hilton Head when I was 9. After moving away for a few years, I am happy to be back and to share the island that I grew up on with my girls.
• Little known fact: I used to sing with Greg Russell in Harbor Town as a kid.
• My parents have lived on the island for 37 years. My sister, brother, aunt and grandparents live here as well.
• I had a private practice doing individual and couples counseling.
• I was the Program Director for the Columbia Mind/Body Medical Institute.
• I love playing tennis and playing with my 75 lb mutt named Lucky.
• I love working with people and always have. I will always be in a helping profession.
• My family means everything to me.
• My motto: Progress not Perfection

Small Meals, Big Payout

[caption id="attachment_6378" align="alignleft" width="420" caption="H3 Metabo Meal Station"][/caption]

There is a large discrepancy when it comes to eating frequency and weight-loss. At Hilton Head Health, we emphasis eating every two to three hours to stabilize blood sugar levels and portion control using visual cues. Starting as simple as setting up your plate ¼ starch, ¼ protein (about the size of your fist), and ½ fresh vegetables. We base our entire nutrition plan on eating often, but with moderation.  Most of our guests find that a 1200 calories diet is actually quite satisfying and most nights can’t even get to their 3^rd metabo meal (100 calorie snack).

What’s interesting is that some people even go so far to think that eating less at meals is ineffective because people compensate by eating more at other meals. This is not the case.

A small study was recently reviewed in the October Issue of the Journal Appetite. For two weeks, researchers had 17 men and women eat all their meals and snacks, as much as they wanted, at a buffet where portions consumed could be weighed and caloric intake calculated. After the first two weeks, participants then ate a 200-calorie lunch, but the rest of the day they ate whatever they wanted from the original buffet.

Participants consumed 1,568 calories on days they had the 200-calorie lunch and 1,560 calories on days when they did not – very insignificant. However; overall when the 17 participants had the 200-calorie lunch they consumed 245 calories less on those days. Unsurprisingly, the result was an average of 1.1 pounds lost per participant in the two weeks.

What’s the take-away? Lower calorie meals will do the trick as long as you eat frequently. If you’ve never implemented the 6 meals a day approach, give it a shot! When we don’t eat often enough, we’re putting our bodies into starvation mode, which can set us up for portion control fatigue later in the evening. If you never let yourself get hungry – you’ll not only feel good, but the results will be imminent.

 

Source: "A Low Calorie Meal is Shown to Pay Off"

H3 Recipe: Spinach and Mushroom Souffle

INGREDIENTS:

3 each Eggs, whites only

½ teaspoon butter, unsalted, melted

½ cup Panko bread crumbs

6 cups Spinach, fresh, trimmed of stems

2 cups Mushrooms, crimini, chopped

¼ teaspoon Salt and pepper mixed

1 ½ Tablespoons Cornstarch

1 1/3 cups Skim milk

¼ cup Gruyere cheese

Pinch Nutmeg, ground                              

Sharing Success: Lyle Orr

As guests make their transition back home, most head out our doors with vision of a changed lifestyle and a new way of living. Lyle Orr took his vision one step further and said in 3 months, I will be able to do anything I want to do. I will be road biking, playing softball, kick boxing, and my overall feeling will be completely different. I often ask guests … what makes this important to you? Lyle unwaveringly said this is for my kids, my wife, my family; this is so I can change my life and then be compassionate towards others. To narrow down the motivators and the vision is the first step, but would he translate this over? I had no doubt in my mind and here is his story…
Lyle Orr checked into Hilton Head Health in late April and stayed for 4 weeks total. During his program, Lyle was a ball of energy that spurred everyone to push harder and motivated everyone alike in our patented Hilton Head Health Treading Class. His yips and yells could spook even the most fearless, but the fight and motivation he showed during his H3 Journey was rare and infectious. Day in and day out, Lyle would come into every fitness class and lifestyle lecture ready to work, ready to commit to a new way of living. After successfully losing 23 pounds and 8 inches there was not stopping Mr. Lyle Orr, he signed up for the http://www.h3daily.com/h3athome/h3athome-coaching/and as his coach, I knew he was going to hit the ground running.
To be honest, I wasn’t quite sure how he was going to do it. Leading a busy work life, caring for two kids, D.J’s on the weekends, finding time to spend with his wife Jess, oh and knowing he’d be flying to Fort Lauderdale every week, how was he going to make this work? Well he did and below is only a few of the incredible strategies he came up with dating all the way back to his first day outside the H3 bubble.
1. The Breakfast Whack!
½ Cup Fiber One Honey Crunch, ½ Cup 1% cottage cheese, ½ Plain yogurt (add splenda, vanilla extract) and top with cut blueberries, strawberries, or blackberries. This is Lyle’s go to breakfast and its spread like wildfire to wear his family and co-workers can’t get enough!
2. Unwise, Better, BEST – how he wants it
During meals on the plane or in business meetings, Lyle shoots to make the BEST choice he can and the fact is he doesn’t settle. I remember one meeting he was in the thick of things, ran out of metabo meals, but at first chance jumped out the hotel door for a healthy option from Subway. He orders the salad dressings on the side, lets the servers leave the butter off, and tells them exactly what he wants.

Trim your waistline by brown-bagging it!

Taking a healthy lunch to work is a simple way to trim your waistline and your budget. Here are 3 easy steps to survive your work week. 

1. Keep it simple:

Packing a lunch that includes lean or low-fat protein along with carbohydrates (fruit, vegetables or whole wheat grains) will fuel your body for the rest of the afternoon. If you love sandwiches choose whole wheat bread and a lean protein like tuna or chicken, also load up that sandwich with vegetables; sprouts, bell peppers, and lettuce. Looking to switch up your sandwich routine? Try the Chipotle Chicken Wrap at H3daily.com and pair it with a small fruit salad.  

2. Prepare on Sunday:

Always think ahead. Fill small plastic containers with fresh fruit or vegetables and make it a daily staple for your afternoon lunch. Add raw vegetables with a yummy dip like the H3 hummus to any lunch to get a serving of vegetables in.  Try the H3 asparagus salad to add fun and flavor to your day. Also, cook all of your proteins for the week and pack them in small containers to easily take away in the morning.

3. Heat up Leftovers:

By the time Friday rolls around you are probably almost out of all your wisely packed lunches. No problem! I am sure you have many healthy and delicious dinner leftovers in your refrigerator. Use them, pack them in an air tight container and reheat for lunch time. Take this a little further and cook your dinners in bulk. Then portion the dinners into smaller lunches for the entire week.  One of my favorite dinners to pack for lunch is the Chicken Souvlaki.

Don't forget:

Lunches with meat or dairy should be kept cold. Place your lunch in the refrigerator when you arrive to work. If you don't have a refrigerator available, invest in thermo lunch boxes and ice packs.

Warning: Your coworkers may be jealous that you have such healthy and satisfying lunches. 

Friday Fitness: Fitness Gadgets - The Pedometer

If you are looking for the most inexpensive and one of the most effective gadgets to improve your activity level and help you reach your fitness goals…look no further then the pedometer! It is one of the simplest gadgets but can have a HUGE impact on overall activity during your day.

The pedometer is a step counter that is worn on the waistline, halfway between the hip and belly button. As you walk and your weight shifts, a pendulum swings back and forth, registering your step.

A meta analysis of over 26 studies found that those participants who wore a pedometer throughout the day logged an average of 2,000 to 2,500 more steps a day than those following the same programs but did not use a pedometer!

The general recommendation for the amount of steps to accumulate each day is 10,000. Everyone’s stride is different but it works out to about 2,000 steps to a mile. This is a great goal to aim for as you are getting started. Log your steps each day and try to see where you can improve and get more steps. Try setting goals for total daily or weekly steps then celebrate your success. Below you will find some suggestions for getting more steps throughout the day. What are some other ideas you can come up with? Get creative, then get out there and walk it out!

• Walking all the aisles at the grocery store before you begin shopping


• Parking in the furthest out spaces in the parking lot and walking in


• Return your shopping cart all the way to the building


• When running multiple errands, park in one central location and walk


• Thermal walks!


• Walking meetings at work


• Get off the bus a few stops early and walking the rest of the way in


• Don’t stand around and wait for the bus or elevator...pace around!


• Use restroom, copy machine etc. on furthest side of office


• Take the stairs


• Instead of emailing, walk over to the person’s desk


• Hide the remote control


• Walk into the restaurant instead of using the drive thru (gives you more time to think about healthy choices)


• Take your pet for an extra long walk- they will love it!


• Sign up for a local charity walk


• Instead of happy hour, walk for an hour along the track with your friends

And remember fitness must be fun; otherwise we won’t keep it up! Check out this video of how a Metro station encouraged riders to use the stairs instead of the escalator!

Are you Drinking Your Calories?

New data released from the Centers for Disease Control indicates that many are not following the recommendation to “eat our calories, not drink them.” On average, men consumed 175 calories a day of sugar sweetened beverages, women almost 100. Teenagers consume the most, but young adults between 20 and 49 are not far behind. On any given day, half of the population consumes a sugary drink, 25% consume up to 200 calories a day and 5% drink over 550 calories a day (more than 4 cans of soda).

According to Rachel Johnson, nutrition professor at the University of Vermont and spokesperson for the American Heart Association (AHA), “sugar sweetened beverages are the No. 1 single source of calories in the American diet and account for about half of all sugar that people consume.” Not only do the extra calories contribute to weight gain but as the  AHA pointed out in its Scientific Statement on Dietary Sugars and Cardiovascular Health in 2009, they can significantly increase the risk for cardiovascular disease by increasing blood pressure, triglycerides, vascular inflammation, and  blood sugar. They are far more than just “empty calories.”

When we think of sugary drinks we think of soft drinks, and they do make up the majority of the sugar we drink. But we also get sugar from energy drinks, sport drinks, and sweetened bottled waters.

The AHA suggests we limit our consumption of drinks with added sugar (they did not include 100% fruit  juice) to no more that 450 calories a week, about 3, 12 ounce cans of soft drinks. Better yet, think of sugary soft drinks as occasional treats.

The Countdown has Begun!

One month from now, on October 8^th, we will be hosting our second annual Devin’s Dash Memorial 5K. Hilton Head Health hosts this annual event in honor of beloved staff member Devin Sheaffer who passed away in 2010 after a courageous battle with cancer. As many of you who have visited H3 before know, staff are more than just the people who book your reservations, cook your meals and show you a few workout routines. We honestly care. Devin was an ear for those who needed someone to talk to and a friend to many. His dedication to health went beyond work hours as Devin was also an avid runner. What better way than to honor a friend, than with a race in his name.

Although I did not have the pleasure of meeting Devin, based on all the stories I’ve heard I feel as though I know him. And with all the care and little details of the race that reflect Devin’s personality, I know that he is truly missed. Although I don’t know Devin, I do know several people who have been affected by cancer. In fact, an estimated 11.7 million Americans alive today have had cancer. Organizations such as the American Cancer Society, have worked tirelessly to raise funds to help save lives all over the nation. Last year Hilton Head Health, and Devin’s Dash sponsors and participants raised over $10,000 for the cause. This year we hope to surpass that!

With the addition of the Devin’s Dashers 5K training plan and the Sponsorship Expo the night before the race, we are determined to make this year even bigger than last year! With only one month until race day, join us in spreading the word and raising funds for the American Cancer Society in a fit and healthy way!

Here’s how you can help:

• Register for this year’s race!


• Select ‘attending’ on the Devin’s Dash Event Page on Facebook and change your Facebook profile picture to the Devin’s Dash logo.


• If you can’t make it to Devin’s Dash this year, you can still make a contribution in Devin’s name by donating here.


• Encourage one another by commenting on the Devin’s Dash Facebook Event Page and on the H3 Facebook Wall! The Devin’s Dashers Training Group is on Week 4 of training; be sure to give them shout outs on the H3 Facebook Wall!

The countdown has officially begun!

Why You Should be Shopping at the Farmer's Market

Piggy backing off of Chef Jen’s post on Gardening tips; I’d like to share with you my new found love of local Farmer’s Markets. I’m not much of a gardener but I’ve found that shopping at the Farmer’s Market is the next best thing. Not only do I know that I’m buying fresh produce, but I also feel good knowing that I’m supporting my community, get advice from local farmers and enjoy the family-friendly atmosphere.  

Whether shopping in the grocery store, neighborhood farmer’s market or in your own garden, it’s important to know what’s in season. Purchasing ingredients that are in season will make your meals more flavorful, and can also mean spending less on sometimes pricey fruits and vegetables. The key is to be flexible. Instead of shoveling out more for blueberries, you may want to buy strawberries because they’re on sale. Typically, items that are on sale are in season—when in doubt, do a little research.  In South Carolina this time of year, cumbers, peaches, peppers,  sweet potatoes and one of H3’s favorites— summer squash are all in-season (I love this Butternut Squash Soup healthy recipe).  Since I know what’s growing in my area, I can plan my meals accordingly.

Go a step further and look for foods that are grown locally. This cuts down on the damage caused to the environment on shipping produce, supports local family farms, and gives you and your family the opportunity to enjoy un-bruised, organic, fresh produce. The Culinary Arts Center at Hilton Head Health visits the Farmer’s Market of Bluffton every other week from 2:00-7:00 pm. If you’re in the area, stop by our tent to view a free cooking demonstration and have Chef Karla show you how to pick out ripe produce.   

Experimenting with new seasonal recipes is fun and helps you get in your servings of fruit and vegetables. The new H3 cooking school, the Culinary Arts Center (CAC), will provide a variety of culinary classes including some focusing on seasonal produce. More information and a class schedule are available on the H3 website and CAC Facebook Page.

H3 Recipe: Baked Fruit Strudel

INGREDIENTS:

1/2 cup Low fat granola (H3 granola)

3/4 cup Kiwis, fresh

3/4 cup Strawberries, fresh

1/3 cup Pineapple, fresh

1/2 cup Maple syrup *

1/2 teaspoon Cinnamon

1 Tablespoon Orange juice

1/4 teaspoon Nutmeg

6 sheets Phyllo dough, whole wheat if available

 

How I stopped my ice cream binge.

I have a confession to make. Last Saturday, as I was strolling down the ice cream aisle at the local Harris Teeter, a carton of Blue Bunny white chocolate macadamia nut cookie ice cream called my name. “Pssst, Linda. Over here!” And before I could get around the corner, it had hopped right into my cart.

There was a time in my life when I knew that I couldn’t buy whole cartons of ice cream. I would buy individual ice cream sandwiches or bars so that I could “eat the whole thing” without consuming several thousand calories in one weak moment. But it’s been many years since I even thought about going on an all-out binge, so I figured I was pretty safe.

The ice cream lived happily in my freezer for a few days. I had a small serving on Sunday and another Monday. But by about Wednesday, I could hear it beckoning me at all hours of the day. “One scoop won’t hurt,” the voice said. And the voice of reason replied, “I need to put it in a dish so I won’t be tempted to overeat (advice I frequently share with clients at Hilton Head Health). So I had a small dish and went back to work.

By the next afternoon, the voice got louder. I had my single dish, and then it shouted: “You worked out this morning; you’ve had a hard day; you can eat a light dinner and exercise extra tomorrow; a little bit more won’t hurt….” I finally caved in, snatched it out of the freezer and started eating it right out of the carton—shoveling it in as fast as it could slide down my throat, digging out the special bites of cookie dough and leveling off the top as I went. That’s when the voice of reason said, “STOP!”

Lessons on Caring for a Garden

[caption id="attachment_6336" align="aligncenter" width="420" caption="Butternut Squash"][/caption]

There are so many benefits from growing your own fruits and vegetables in your back yard.  The idea is oh so sweet and sounds great but when it comes down to it, it’s a lot of work.  Here are some reminders and things to think about when maintaining a garden.  Depending on where you live and the types of soil you have can make a huge difference in your growing.  Here in South Carolina we have very sandy soil, if you can even call it soil.  It’s important that we use a mixture of organic manure and potting soil as it provides a balance of nutrients for the seeds to sprout and proper drainage so the plants do not drowned during heavy rains.  Pay attention to your garden, as it needs love just about every day.  Make sure all weeds have been cleared on a regular basis so they do not overtake the plants sunlight or nutrients.  Even more importantly you want to make sure the garden is watered regularly especially if you are located in the dry areas of the nation. 

Friday Fitness: Perfecting Running Technique Pt. 3

Now only five weeks out from Devin’s Dash 2011, its time to get a little more advanced in developing our Pose Running Technique. You’ve already gone through the BOF (Ball of Foot) drills, posture, and pulling of the hamstring, now it is time to take these drills to the streets by adding the running component.

The whole concept behind working on these drills is to change our neurological patterns that communicate from our brains to our legs. As we move in any sport, our bodies go through a series of “Poses,” hence the development of Pose Technique can be applied to all sports. The end result of working on these drills before each run will lead to efficiency and allow these poses to become more natural in your running.

Check out this video for round three of two additional run technique drills. We’ve added a jump rope for all of you who are starting to master Perfecting Running Technique Part 1 and Part 2 out there!
 


Drill 1 – Exaggerated Forward Lunge

Complete 3 – 5 Sets

5 Pulls on each leg then run it out

 

Drill 2 – Jump Rope Pulls

Complete 3 – 5 Sets

Begin by pulling both legs in place while using the jump rope

Get tight and stay tight as you continue to pull and run with the jump rope

During the final rounds drop the jump rope and run it out about 100 meters

*Beginners work in place then build to running with the rope. The act of simply jump roping for a few minutes each day will promote your BOF landing.

Stay tuned for Part 4 of our Run Technique series, which will involve working with a partner!

Good Posture, Good Health, Good Life

“The view is always better from above”, thus I encourage you to plant your roots and grow- literally grow taller! As we approach our annual September Yoga Retreat here at H3, I encourage your focus to shift alongside ours. If we begin to focus our attention more on our posture and the integrity of our spine, our overall wellbeing will flourish. Our sights, smells, attitudes and potentially even self efficacy may prosper.

The definition of posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and lie in positions where during the movement or weight bearing fraction, the least amount of strain is placed on the supporting muscles and ligaments. So, keeping your spine tall throughout the day is totally worthy of ponder and practice. Many components can help to maximize improvements in one’s posture. Simply including strengthing and stretching exercises for the legs (specifically hamstrings), as well as back and abdominal muscles will help make it easier to reside in an ideal posture without any additional fatigue or strain- purely, yet another reminder as to why Yoga is so important!

Please note: The spine's natural curvatures: the cervical's inward, the thoracic's outward and the lumbar's inward curves are not to be confused with poor posture. “Poor” posture is often a byproduct of tight hips and legs, hunched shoulders, as well as improper neck positions. Simply keeping your head centered over your shoulders, rather than inching it forward will help you to generate better posture. Proper posture helps keep bones and joints in the correct alignment so you can utilize your muscles properly. Remember as I have repetitively stated, “all movements originate from the spine.” Proper spinal alignment can help to decrease abnormal wearing of joint surfaces that could result in arthritis; decrease the stress on the ligaments holding the joints of the spine together; prevent the spine from becoming fixed in an abnormal position, prevent fatigue (because muscles are being used more efficiently, therefore allowing the body to use less energy); prevent strains and/or overuse problems; prevent backache and muscular pain; as well as contribute to a good appearance, healthier attitudes, and elevated quality of life.

In closing, I encourage all of you blog readers and H3 Alum, to par take in the postural yoga exercise below provided by “Yoga Journal”. You will greater height, stability, health and happier poise. Namaste.

(tah-DAHS-anna)
tada = mountain

1. Stand with the bases of your big toes touching, heels slightly apart (so that your second toes are parallel). Lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Rock back and forth and side to side. Gradually reduce this swaying to a standstill, with your weight balanced evenly on the feet.


2. Firm your thigh muscles and lift the knee caps, without hardening your lower belly. Lift the inner ankles to strengthen the inner arches, then imagine a line of energy all the way up along your inner thighs to your groins, and from there through the core of your torso, neck, and head, and out through the crown of your head. Turn the upper thighs slightly inward. Lengthen your tailbone toward the floor and lift the pubis toward the navel.


3. Press your shoulder blades into your back, then widen them across and release them down your back. Without pushing your lower front ribs forward, lift the top of your sternum straight toward the ceiling. Widen your collarbones. Hang your arms beside the torso.


4. Balance the crown of your head directly over the center of your pelvis, with the underside of your chin parallel to the floor, throat soft, and the tongue wide and flat on the floor of your mouth. Soften your eyes.
   Tadasana is usually the starting position for all the standing poses. But it's useful to practice Tadasana as a pose in itself. Stay in the pose for 30 seconds to 1 minute, breathing easily.