H3 Recipe: Severed Finger Sugar Cookies

These are perfect for Halloween parties! They’re finger licking good!

INGREDIENTS:

1/2 cup Apple butter

1/2 cup Butter, unsalted

1 cup Powdered sugar                   

1 each Egg   

1 teaspoon Vanilla extract

1 cup Whole wheat flour

1 3/4 cup All purpose flour

1 teaspoon Baking powder

1/4 teaspoon Salt

1/4 cup Almonds, sliced

1/4 cup Strawberry jam

PREPARATION:

• In a large bowl, beat the butter and apple butter until creamy. Mix in the sugar, egg and vanilla.


• In a separate bowl, mix the dry ingredients: all purpose flour, whole wheat flour, baking powder, and salt.


• Add the dry mixture to the sugar mixture.


• Preheat oven to 325° F 


• Using your hands roll a tablespoon of dough into a finger shape. Place the "fingers" on a greased cookie tray.  Stick a sliced almond on the end of each finger for the fingernails. Use a table knife to make three indents for the knuckles.


• Bake until lightly golden, about 17 to 20 minutes.  Transfer to a rack to cool.


• In a small sauce pan, cook the strawberry jam over low heat until it reaches a thin consistency. Remove from the heat and dip the "severed" end of each cookie into the sauce.

Yield: 40 servings,

Serving Size: 1 tablespoon uncooked cookie dough

Nutritional info: 60 calories

Fat:  3 grams

Coaching Corner: Try something new for 30 days

As October comes to an end, I find myself asking that very same question … where did the month go? Whether we like it or not, it seems that life tends to get faster and the weeks roll by even quicker. I’m one of those people hwo always must stay busy so when I stumbled across this recent TED Talk by Matt Cutts, I said to myself ‘this is what I can add!’

Have you ever had that one thing that you’ve always wanted to implement as part of your lifestyle? That one thing that’s on your growing to-do list but never gets accomplished? For me, I know I need to find more time to not only relax, but reflect on my life. With this goal in mind, I’ve been working on adding beach walks once per day—no cell phone interference, music or anything—just me. I make sure to hit this walk first thing in the morning with a cup of coffee or later into the evening before its time for bed.

The beach walk is my first 30 day challenge and I totally have confidence that this small change will become sustainable. Check out Matt’s talk and let me know what you think. You may find that when November starts this coming Wednesday, you’ll be adding your own 30 day challenge!

 

 

Benefits of adding something new for 30 days:

• You’ll remember every month and it won’t just pass you by


• The to-do-list veteran will finally be crossed off


• It can build your self-confidence


• Monthly small changes will lead to sustainable changes

In addition to the video, check out HabitForge, a cool website that keeps the accountability of something you’re adding to your lifestyle through a simple email every day.

Halloween Tricks, Treats and Good Eats!

There are so many great things about the Halloween season; from the decorations, to the change in weather and making chili.  Let’s not forget that ever tempting Halloween candy….yikes it’s everywhere!  Here are a few good tricks on the Halloween candy along with some better Halloween treats that are just as good eats!

Here is trick number One!

1. Do not buy the candy in the first place….real easy uh?


2. If you buy candy, buy a candy bar not a bag of candy that then sits on the counter that you walk by frequently.  Place a bowl of grapes there instead. 


3. Never keep the candy where you can see it.


4. Try making an H3 sweet instead for your Halloween Fix!


5. Always Remember Unwise, Better, Best!  Yes, it only comes around once a year but a bowl of Kit Kat’s will make a difference every year!

Halloween Treats!

• Make H3 pumpkin muffins or pumpkin spice cake into muffin pans then freeze the remaining muffins!


• Making H3’s Peanut butter mousse might take your eyes off those Reese’s Peanut Butter cups.


• Or how about H3’s Super Soft Chocolate Cake that can be made into cupcakes. You could use almond slices to make spider’s legsJ


• Making some kettle corn out of 100 calorie packs of popcorn. It’s a slightly sweet and salty treat that’s portioned out for you.

Make sure these tempting treats don’t set you back in your healthy lifestyle. Eat quality treats that perhaps make more of a dent in your satisfaction then 8 little pieces of candy that will add up to one big lump sum of extra calories that you don’t feel.  Remember they are called treats for a reason, so eat them sparingly but do enjoy the quality lower fat H3 sweet treat items! 

Stay calorie SAFE :-)

Friday Fitness: Less Time, More Intensity

Now that the days are getting shorter, you may find it more difficult to fit a full workout into your day. It’s important to take the shorter days into consideration when planning your workouts for the week—if not, you could use the late mornings and early nights as an excuse to break your fitness routine. I like to split up my routine and do half outside while it’s still nice out and the other half inside when it gets dark. This way I can still enjoy exercising outdoors.

Now might also be the time to look for a gym with hours that work with your schedule. Group fitness classes are a great way to get in your cardio/strength and are also a great place to meet new people. Always remember to have a backup plan in case you don’t have time for a full workout—just remember that something is better than nothing. If you’re running short on time, try shortening your workout but increasing intensity. A quick 30 minute full body circuit routine incorporates both strength and cardiovascular training.

Here’s a quick 30 minute Strength routine:

Exercise	Reps
Warm Up- Jump rope, Jumping Jacks, Jog in Place	5 minutes
Bench Squats	12 to 15
Dumbbell Chest Press	12 to 15
Bench Step Ups	12 to 15
Calf Raises	12 to 15
Dumbbell Tricept Kickbacks	12 to 15
*Repeat 2-3 times with a 2-3 minute rest between sets
Cool Down- Walk	5 minutes

 

Your Magic Cape

Do you ever feel like you are wearing this magical cape that allows you to take on more responsibility than should be humanly possible?  You’re making dinner for the kids, finishing your 7^th load of laundry, writing your grocery list, preparing a gift basket for your friend’s wedding, and when all that’s done, it’s bath time, bedtime, downtime with your wife or hubby and finally you have to prepare for the next day… whew!

Sometimes we demand more of ourselves than we should.  This can lead to functioning on overdrive, which eventually burns you out.  It can also lead to resentment for the mere feeling that no one cares about our overwhelming responsibility.  Just like we have to practice a sport, playing an instrument or learning a new language, we must also practice asking for help.  Why is that so hard for some of us?

• Do you struggle with feeling it should be under your umbrella of responsibility? 


• Do you feel it won’t get done “right” if you don’t do it yourself?


• Do you underestimate the responsibilities on your shoulders and how much time they account for?


• Do you do so much “doing” for others because that is the main way you show love?

Asking for what we want or need is a skill that takes practice.  You can start with something small, like asking for a glass of water.  That’s not an outrageous request, right?  When we struggle with this skill, we also tend to struggle with feeling guilty when we can’t take care of something (whether it is big or small). 

You’re goal today is to practice asking for something you need or want.  And then… don’t feel guilty about it.  Practice makes perfect… well, almost. :-)

Get H3 Inspired - Janine Serell

Over the last 20 years I have gone to a variety of spas, usually once per year to help kick start my focus on living healthier. Though I have been to other places more than once, H3 is the only place I have continued to visit time and time again—and I plan to continue visiting from here on out.

I first came to H3 in November of 2009 for one week. I didn't really have specific goals before coming the first time; I was simply hoping to get back on track with my health.  I didn’t know it at the time, but it turned out goal setting was something I found I needed to work on. In just one week at H3, I left 4 pounds lighter, with achievable and realistic goals for my health and a game plan for my return home. While the exercise classes were all great, the real benefits for me were the lectures and the one-on-ones I shared with my Health Habit Coach. Goal Setting, Body Image and Developing Your Week One Action Plan were lectures that truly stuck with me and that I continue to attend every trip back to H3. My Health Habit Coach taught me how to set realistic and achievable goals, which I am proud to say I actually followed through with.

One of the other great aspects of H3 is how much all the participants learn from one another. The conversations during meals of people's experiences and journey's have inspired me beyond losing weight; to ask myself what do I want to spend my time and money on? What brings me joy? How can I get out of the rat race or find a better balance to it all?

Before my first visit, I sprained my ankle 2 weeks prior to arrival so I thought I would be limited on the classes I could participate in ….which turned out to be one of those great blessings in disguise. Really, my only apprehension was that my sprained ankle would stop me from getting all the benefits of the program, but it didn’t take long for me to realize I had no need to worry. Since I had a hurt ankle, I spent most of the week in the pool. It reminded me how much I enjoyed being in the water—I found my passion for swimming while at H3.

To me, my newfound love for swimming turned out to be the most important thing I gained from my H3 experience because from that point on I decided I would only do exercises that brought me joy. When I returned home, the first thing I did was join a gym with a pool and started swimming. I had never swum competitively before, just recreationally as a kid. But, by January I had signed up to do a one mile swim in July 2010 to keep me focused on my goal…shockingly for a very successful person, I had really never had a goal before. In July 2010 I swam that 1 mile in the Hudson River in 38 minutes - my first race of any kind ever.

I have continued to come back to H3 ever since my first visit a couple years ago and each time it’s a different experience. The last time I attended the 3-Day Boot Camp Workshop...something I considered a stretch because I knew it would be difficult, but I gave it a try and loved it! I formed a bond with the people participating in the Workshop with me—it was great having the same group the whole time and being able to count on one another because we were all stronger and weaker at different things. It felt really great seeing that I was in good enough shape to keep up with the group...the previous year's work had really paid off in what I could enjoy doing.

In the last two years I have made the following changes in my life, many of which were inspired and supported by my time and the great staff at H3!:

• Quit a 35 year pack-a-day smoking habit in September 2010


• I am 30 lbs less than the first time I went to H3 (I’m working on the next 30)


• Swam from Brooklyn to Manhattan under the Brooklyn Bridge


• Bought a beautiful road bike—I haven't gone more than 20 miles but am enjoying riding it without hands while singing off key (it’s NYC, so comparatively speaking it’s not that crazy)


• In June 2011, I swam around the Statue of Liberty in 33 minutes


• Took up running on December 31, 2010 (didn't want it to be the New Years Day fall by the wayside cliché)


• And, my biggest accomplishment to date...on September 24, 2011, I swam 10k (6.2 miles) in the Hudson in 2 hours and 45 minutes!

So those are just some of the milestones during my journey in the last 2 years with H3.
Janine Serell; New York, NY

Carving Out Your Mantra

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Fall represents change to me. The transition from summer into winter, baseball to football, light sun-kissed veggies replaced by hearty soups and spiced fall flavors. The symbolism for change surrounds us with breathtaking saffron, amber and ginger-hued leaves rustling in cool breezes.

As the autumn engulfs us, it's a splendid time to start reflecting on our own transformation. What mantra do we want to herald as a symbol of our journey? What change do we want to make that will shape the decisions we plan for the upcoming year. How do we want to be represented?

A new take on an old Halloween tradition, pumpkin carving, is the backdrop for the answer to all the above questions. Take time to explore or develop a symbol that represents your new mantra or identity-quest. In the spirit of the season, carve out your symbol in a hollowed-out pumpkin and ceremoniously illuminate it with a votive. Use this representational project to mark the beginning, and your commitment, to your chosen journey. Projects, such as this one, are a wonderful way to give visual and artistic meaning to your intended transformation. It takes the quest from living only in your mind to interacting with all your senses.

To represent my identity quest, I have chosen the Thunderbird, a symbol originated by Native American Indians. The Thunderbird is the Sacred Bearer of Happiness Unlimited. Thus, my new mantra is Happiness Unlimited. I can’t wait to carve it out and let the light shine through.

If you want a few ideas for symbols that represent your quest, look at the list below…

  The tortoises is emblematic of steadfast effort and eventual, inevitable success.

 The eagle is a symbol of action, a lofty spirit, intelligence and judiciousness. 

  The Celtic symbol for Inner Strength.

  The Chinese symbol representing Serenity.

What will your symbol be? I would love to see your finished project. Send me a photo and description to lvolz@hhhealth.com.

 

H3 Recipe: Pumpkin Spice Cake

INGREDIENTS:

¼ cup Canola oil

1 each Egg

1 ounce Egg beaters

2 cups            Pumpkin puree

1 ½ cups Sugar

2 ½ cups All purpose flour

2/3 cup Non-fat yogurt

1 teaspoon Vanilla extract, pure

1 teaspoon Baking soda

1 teaspoon Nutmeg, ground

1 teaspoon Allspice, ground

1 ½ teaspoons Cinnamon, ground

1 teaspoon Cloves, ground

¼ teaspoon Salt

 

Cream Cheese Frosting

8 ounces Fat free cream cheese

½ cup Confectioners sugar

½ cup Skim milk

1 teaspoon Vanilla extract, pure

PREPARATION:

• Preheat oven to 350° F


• In mixing bowl, add all wet ingredients together


• In a separate bowl, mix all dry ingredients


• Slowly add dry mix to wet mix, and mix until all ingredients are well combined.


• Spray baking pan, or cup cake pans, with non-stick cooking spray.


• Then, use ¼ cup scoops for each cup cake or if making a full cake, just spread batter in the bottom of the pan evenly.


• Bake in oven for about 20-25 minutes for the cake and 15-20 minutes for the cup cake tins.


•  When done, put on counter to cool for five minutes.  Then, invert the pan and flip cake or take cup cakes out. 


• When cooled, cut through the center of the cakes the long way, take off the top.  Then spread fat free cream cheese frosting over each mini cake or the full cake.


• Then top with fat free cool whip or whipped topping.  (Optional).

 

Number of Servings: 18 cup cakes or 1/18 piece

Serving Size: 1 each, ½ cup cooked

Calories: 150 w/o frosting, 180 with

Fat Grams: 3.5 w/o frosting, 4 with

Self-Care and Love

SELF. This is one of our foundational components here at Hilton Head Health. It stands for:  Stress management, Longevity, Empowerment, Fulfillment.

Think SELF-esteem, SELF-care, SELF-love… and remember that none of these things equate to selfish.  Loving and caring for yourself allows you to better care for and love those around you.  The investment in SELF insures that we are offering our best selves to the world. It means being able to show up for your life in a better way.

Wellcoaches defines self-care as a way of living that incorporates behaviors that enable one to maintain personal health and balance, replenish energy and motivation, and grow as a person.

This is an important and often overlooked component to living a healthy, balanced life. Our culture teaches us that we are successful only if we are always busy and on the move. Those seen as successful are often times the ones you look at and wonder when/if they ever sleep.

“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.”

This is a great quote by businessman Herman Cain, but it can be applied beyond the realm of work and our lives. We will be successful if we have love and positivity around us, and invest in our health. It changes our mood as well as how we react to the world and events in our life. All of this comes down to how we take care of ourselves. Know that you are worth the care. So go ahead and follow the steps below for setting up a self-care plan and set yourself up for success by being at your best.

Creating a self-care plan

The best way to start a self-care plan is to take an inventory of those actions or things we can do to bring peace and harmony to our lives. Take a few minutes to sit down and write out your ideal day. If you could take one full day to yourself to do the things you enjoy doing or know are good for you, what would you do? Make a list. Below you will find an outline of your day. Fill in self-care options for each time.

Some examples of self-care activities include: organizing your space, taking a bath, watching the sunrise/sunset, listening to music, drinking sparkling water, practicing 10 minutes of yoga, quiet time, getting a pedicure, reading a book for pleasure, exercising, journaling, eating a healthy meal, getting a massage, going for a walk or reading the newspaper. This is the fun part, you get to list all the things that you enjoy and build you up.

• Wake up time


• Morning self-care activities


• Breakfast


• Early afternoon self-care activities


• Lunch


• Late afternoon self-care activities


• Dinner


• Evening self-care activities


• Bedtime


• Anything additional *

Keep this list close by your computer, next to your bed or on the fridge. Whenever you have a few moments to yourself or are having a difficult day, turn to this list. Pick one of the activities that you have time for. There are always options; taking just a few moments to put yourself in a better place can have a huge impact on your day!

*Adapted from article by Jenny Sansouci

Kitchen Basics

When it comes to kitchen gadgets, keep it simple. There are several unnecessary tools and gadgets available for almost every task in the kitchen. However, for everyday cooks looking to put a delicious meal together, you really only need the basics.  Sticking to the basics will help you save money and cabinet space.

1. Sheet Pan: This works for almost everything from roasted pork tenderloin to H3 Pita Pizzas.

2. Strainer: Use your strainer to double as a steamer.  When boiling pasta set the strainer on top of your sauce pot and put any of your favorite vegetables in the strainer, this will steam your vegetables without dirtying any extra dishes.

3. Spatula: The spatula is my go to utensil. It will help you scrape your bowl clean and it is great for cooking when making anything such as the H3 Marinara or even eggs.

4. Scoops: Not ice cream scoops, portioning scoops! Scoops are excellent when counting your calories. Use a scoop when portioning out your rice for dinner or mashed potatoes.

5. Sautee pan: A medium sauté pan will work for almost anything; Ground turkey breast, searing chicken, sautéing vegetables, or making your morning scrambled eggs. Also, you do not have to go out and by a meat mallet this sauté pan will work just as well.

6. Sauce Pot: A medium sauce pot is necessary for any sauces or boiling pasta, potatoes, or vegetables.

7. Chef's Knife: Don't be afraid of a sharp knife! The sharper the safer!

8. Plastic Storage Containers: Plastic storage containers are your ticket to a healthy weekly meal plan.  Use your day off to whip up your entire week of dinners. Portion out each meal in a plastic container and freeze what you will not use that week. Eventually your freezer will be stocked full of good healthy meal options.

9. Cutting board: A 15x20 inch sized cutting board will do. Too small of a cutting board and your good prep will be falling off of the board. 

10. Tongs: Tongs are an extension of your hand. These are great for grilling or flipping proteins.

11. Measuring Cups and Spoons: Measuring cups and spoons are a must for a first time cook. These tools will ensure an accurate recipe.

12. Mixing Bowls: You will always need a mixing bowl, 3 different sizes will be plenty.

13. Scissors: Scissors come in handy everyday. They will help assist you in cleaning a chicken breast or cutting open the frozen vegetable bag.

14. Meat Thermometer: A meat thermometer is a must! Unfortunately, too often we overcook our meat.  Using a meat thermometer will avoid overcooked, dry meat.

15. Blender: If you are looking for a piece of equipment, a blender will do the most. You could easily use a blender for smoothies, salsa or, if you caught my post from earlier this week, H3's Butternut Squash Macaroni and Cheese.

Now you’re all set! Start cooking!

Friday Fitness: Core-Tastic Throwback!

Here's a throwback of one of my favorite Friday Fitness videos. It's easy to get bored with your core workout but if you keep learning new exercises you'll be on your way to developing a strong core! Don't forget to always do back exercises along with your ab routine.

Friday Fitness is always a fantastic day, but this week we’re going to make it CORE-tastic!  At times we get caught up with the same old boring abdominal exercises, but not this Friday – It’s time to switch it up and open your eyes to the new age of core workouts.  According to the principle of reciprocity, we have to continually be changing the exercises we perform in order to strengthen our muscles and make gains.  Our bodies get use to the same routines and if we don’t change things up from time to time we’ll hit plateaus not only in training, but also in motivation.  Anyhow, check out this week’s video and get back to us on how CORE-Tastic these exercises really are!



Resistance Band Trunk Rotations

Positioning

• Anchor resistance band around post, nice wide stance


• Contract abdominals while twisting torso


• Shoot to keep arm furthest from anchor straight

Note: To make any of these exercises more challenging, move away from the anchor. To make easier move closer decreasing the range of motion

               

Low Anchored Reverse Band Crunches

Positioning

• Anchor the resistance band to a low mount such as a furniture leg or exercise bench


• Put both your feet through the handles nice and tight


• Back flat, abs contracted, hands behind your hips to maintain a safe spine


• Scoot away from wall with legs slightly bent raised off floor

EXHALE: When knees come in towards chest  

INHALE:  While headed back to starting position

 

Low Anchored Band Crunches  

Positioning

• Anchor resistance band to furniture leg or exercise bench


• Lay supine (on your back), head close to where resistance band is looped


• Knees bent, feet flat, keep elbows up above shoulders during crunch

EXHALE: When curling your torso and shoulders off ground

INHALE: While slowly lowering to start

 

Low Anchored Band Clam Action Crunches

Combine both movements!

The Multi Supplement Debate

Half of all adults in the U.S. take a multi vitamin-mineral supplement daily. The reasonable assumption is that, especially for those who don’t always eat a balance diet, a little nutritional insurance wouldn’t be a bad idea. Unfortunately, study after study has found little long term benefit from daily supplementation and last week a study published in the journal Archives of Internal Medicine suggests they may do more harm than good. Researchers collected data from 38,772 women, average age of 61.6. The women filled out questionnaires about supplement use over an 18 year period. They found that the use of multivitamins, vitamin b 6, folic acid, iron, magnesium, zinc and copper were associated with increased risk of death. On the opposite end of the spectrum, calcium supplements were associated with reduced risk.

Does this mean you should stop taking your multi? That’s hard to say. In an article about the study in the USA Today, a researcher and nutritional expert called the finding “puzzling” and called for more research. Two prominent nutrition experts took opposing positions. Marion Nestle PhD, a professor of nutrition at New York University, is anti supplement saying that “given our overabundant, over fortified food supply, you would have to eat a highly restrictive diet to develop deficiency symptoms.” While Jeffery Bloomberg PhD, a vitamin researcher and professor of nutrition and policy at Tufts University, believes that “if you are eating a perfectly healthful diet, then you don’t need supplements. But for the 97% who aren’t there yet, for goodness sake, take a multivitamin.”

What should you do? First of all, if you have taken multivitamin supplements for a long time, don’t panic, the increased risk of death in the study was modest and, as was mentioned earlier, more research is needed to confirm the findings. Given the lack of evidence of benefits, if you are concerned about the potential risks, however, it may be prudent to discontinue their use. If, like Dr. Bloomberg recommends, you want to take one for a little nutritional insurance, a standard broad spectrum multivitamin-mineral such as Centrum, Theragran, or One A Day would be reasonable. Since men and post menopausal women should limit their iron intake, we recommend they take a senior formula, which typically have little or no iron. If you want to continue taking a supplement but are concerned about the risk, an alternative would be to take your multi every other day or take half a pill a day.

Love Your Body Day!

Happy love your body day! Every year people all around the nation celebrate love your body day. Love your body day is “a day of action to speak out against poor body image.” The mission of this day is to raise awareness, provide assistance, enhance lifestyle and promote a healthy, well balance life. Today is a day to celebrate who you are whether you are a man, women, or child.

The U.S. population spends billions of dollars every year on cosmetics, fashion, magazines and diet aids. These industries work very hard to make us believe that our bodies need constant improvement. Print ads and television commercials are airbrushed and touched up to meet impossible standards. It is no wonder that 80 percent of all U.S. women and nearly half of all U.S. men are dissatisfied with their appearance.

There has been a point in everyone’s life when we feel unhappy about how big our noises are, wishing we had straighter teeth, or wishing we could fit into those skinny jeans. It is important to realize and remember that everyone is different. We all have different genetics. If everyone ate the same and did the same amount of exercise, we would not all look the same. Genetics influence facial features, body shape, height, and weight—the things that help make us uniquely beautiful. Today is a day to celebrate imperfections and to realize that we are beautiful the way we are!

Some of you may have done this in a lecture at H3, but today I challenge you to do it again. Sit down and make a list of 7 physical features you like about yourself. Don’t short change yourself and stop before you reach 7; you may even find that the list goes on and on… If you’re willing to, we’d love for you to share!

"That which is striking and beautiful is not always good, but that which is good is always beautiful." ~Ninon de L'Enclos

What’s your “Time Hog”?

There are 1440 minutes in every day.  Sixty minutes of that 1440 are equal to about four percent.  We are not here to argue the value of time; it’s certainly one of the most valuable limited resources.  We’re here to find a way to become resourceful with what little of it we have.  Sixty minutes of exercise seems daunting, but when compared to the amount of time we spend doing other erroneous activities it pales in comparison.  In fact, in 2010 watching television occupied 2.7 hours per day, accounting for about half of all available leisure time. In addition to television, we always seem to find time for music, video games and the internet.  It’s expected that in 2012 nearly 3,600 hours will be spent absorbing media—that’s 5 months!

So, let’s evaluate our time usage this week and figure out what is hogging our time.  Start by journaling your day in detail.  What activities can you cut back on so you have more time to dedicate to your health?

H3 Recipe: Butternut Squash Macaroni and Cheese

INGREDIENTS:

3 cups Butternut squash, peeled and cubed (about 1)              

1 1/4 cups Chicken stock

1 1/2 cups Skim milk

2 tablespoons Garlic, minced

2 teaspoons Salt

1 teaspoon Black pepper, ground

2 tablespoons Fat free cream cheese

1 1/4 cup Gruyere cheese, shredded

1.5 cup Sharp Cheddar, 2% reduced fat, shredded

1/4 cup Parmesan, shredded

1 tablespoon Parmesan, shredded

1 pound Whole wheat macaroni, uncooked

1 teaspoon Olive oil

1/2 cup Panko breadcrumbs

4 1/2 cups Broccoli florets cut small

PREPARATION:

• Preheat oven to 375° F. 


• Combine squash, broth, milk and garlic in a medium saucepan; bring to a boil over medium high heat. Reduce heat to medium and simmer until squash is fork tender, about 25 minutes. Remove from heat.


• Place the hot squash mixture into a blender. Add salt, pepper and cream cheese. Blend until smooth.  Place blended squash mixture into a bowl and stir in gruyere, parmesan and sharp cheddar cheese. Stir until combined.


• Cook pasta in boiling water for about 7 minutes or until al dente.


• Cook broccoli in boiling water until it turns bright green, about 2-3 minutes. 


• Add cooked pasta and cooked broccoli to the squash mixture. Stir until combined.


• Spread evenly in a 13x9 inch greased baking dish.


• Heat oil in a medium skillet over medium heat. Add panko and cook for 2 minutes or until golden brown.  Remove from heat, stir in remaining 2 tablespoons of parmesan cheese. Sprinkle evenly over the hot pasta mixture.


• Bake at 375° F for 25 minutes or until bubbly.  Serve immediately.

 Yield: 26 serving

Nutritional info:

Calories: 130

Fat: 4 grams

Coaching Corner: Sustainable Change

You’ve got two options:  Option A, lose 100 pounds in 6 short months only to gain 50 pounds of the weight back within the next year; or option B, lose 100 pounds over 2 years and successfully sustain that loss for the next 30 years. Clearly, I hope we’d all choose option B, but what is it about instant gratification that may have us leaning toward the first option?

The fact is that when we decide to make a change and become persistent on changing anyone of us can make that change a reality in a short time frame. The issue here isn’t whether we can do it or not, but rather will the change be sustained and last a lifetime?

As hard it can be, we have to focus on establishing strategies that are doable for the long-term in order to be younger next year. We have to block out the short term gratification of seeing the scale move. The media is constantly sprouting more details on new diets and fast weight-loss schemes; however, for the majority who implement these diets, they are just that— a DIET. If we don’t change our environment or create strategies in our lives that are designed with longevity, we’ll never create change that’s sustainable. Ask former guest Lyle Orr about change and how he’s created something maintainable.

Hilton Head Health’s, Bob Wright often talks about the facts behind members of the National Weight Control Registry (an organization of over 10,000 people who have loss significant amounts of weight and kept it off for a long time) and of the major habits as part of their lifestyle. When it comes to sustainable change, we have to figure out unique healthy strategies that work only for us; but at the same time, we can also learn from individuals who have gone through the struggle but are now sustaining success. Check out how most of the NWCR members are maintaining and then figure out how you can implement:

• 90% on average exercise 1 hour per day


• 78% eat breakfast every day


• 75% weigh themselves at least once a week


• 62% watch less than 10 hours of Television per week

A lot of the time we see weight loss as just eating better foods or exercising a little more, but check out the mindset approaches successful individuals utilize to sustain change:

1. BECOME SELFISH – people who sustain change are selfish. They put themselves first when they deserve to and they choose their health over other people or responsibilities.


2. SET BOUNDARIES – they remove themselves from high stress situations or health hazards. These individuals put up healthy walls in their environment and focus only on the things they can control.


3.  NO EXCUSES – successful changers are honest with themselves. They aren’t deceitful or liars when it comes to the health behaviors in their life. True to the core of what they are doing.


4. GET SPECIFIC – they get detailed about the change. This is when I am going to make this happen; this is how it’s going to fit into my day.


5. STAY PREPARED – these individuals take the guess work out of things. They prepare for the unknown in relation to their desired change. They set themselves up to succeed.

Do all of the above, and you’ll be on surefire path to solidifying any change you desire…

Functional Fitness

What exactly is functional fitness?

You hear me talking about functional fitness all the time. My personal fitness philosophy is centered on body weight functional fitness exercises, thus my keen appreciation of my countless plank variations. Nevertheless, “functional fitness” as fitness guru’s coined it describes exercises that help to train your muscles in working together. Thus, there is no “I” in “Team”. Fundamentally functional fitness exercises help prepare our bodies for everyday common movements; movements in which you may engage in at work, at home and or during your leisure time.
Training with functional fitness exercises can be without a doubt very challenging. However, it will help to enhance your current fitness level as well as simplify everyday activities- consequently improving your quality of life!
Functional exercises can be easily done at home and or at the gym. With equipment, and or without equipment. Some gyms offer specific functional fitness classes. Other highly recommended functional outlets are boot camps and yoga classes. Most enthusiastic resistance junkies adhere to functional fitness by incorporating combo exercises into their workout regimens. For those of you who are not sure what a combo exercise is, basically it is an exercise that simultaneously utilizes both upper and lower body muscles. Combo/ functional exercises are a.k.a. multitaskers. Chiefly- “multijoint, multimuscle” exercises.
Some examples of functional fitness/combo exercises are as follows:
• Step-ups with weights
• Multidirectional lunges
• Squats with bicep curls

Step ups with weights replicate walking a flight of stairs and or getting up off the ground. Stand behind a 15-inch platform or step (higher or lower depending upon ability level) - hold weights if desired. Place the right foot on the step, transfer the weight to the heel and push into the heel to come onto the step. Slowly step back down and repeat all reps on the right leg before switching to the left.
Multidirectional lunges prepare your body for common activities, such as vacuuming and yard work. To do a lunge, you keep one leg in place and step out with the other leg — to the front, back and or side. Remember to keep good form. Front and back leg kept with the 90/90 rule- weight in front heel.
Squat with bicep curl use weights or maybe don’t use weight. This exercise mimics the action of lifting an item from the floor. To perform a squat with bicep curl, you start with your feet hip distance apart, stable core, straight spine. Holding the dumbbells (if using weight) at your side, slowly bend through the hips and knees, keeping your weight back in your heels. Bend until your knees reach a 90-degree angle (as if you were sitting in a chair). As you slowly return to the starting position (weight kept in heels), turn your palms toward the ceiling, flex your arms and curl (bicep) the dumbbells in toward your shoulders.

Therefore, your challenge is to get FUNCTIONAL:…
With the given examples above, and or any other body weight combo functional fitness exercises you embrace in your repertoire - I challenge you to perform them today! Spend at least 30 min working specifically on your functional fitness. If you are lacking creativity and are just sticking with the exercises above, for each exercise perform 3 sets of 15 reps.
Creative note: You may aspire to add in renegade rows, planks, plank climbers, plank jacks, sumo squats with upright rows, squats with overhead press, etc., etc., etc.

5 Tips for Jet-Lagged Travelers

I recently vacationed in Hawaii for twelve days and when I returned from the six hour time difference it was a real struggle to get up and exercise in the morning. I fear that jet lag is an enormous obstacle for those of you traveling across time zones. It can cause fatigue, irritability, difficulty sleeping, and inability to reason simple problems. These tiresome symptoms can even last up to a week depending on the number of time zones you crossed. Plus, the effects seem to be even more dramatic if traveling to the east. So, here are some tips to help you adjust.

1. Avoid alcohol and caffeinated drinks during the flight. This can cause even more severe jet lag.


2. Once you board the plane, set your watch to the local time of your destination.


3. Get as much sleep as possible on the plane; then take a brief nap, no longer than an hour, once you arrive at your hotel.


4. Do not plan an active first day. You may be setting yourself up for a letdown.


5. Eat dinner at the local mealtime, then go to bed no earlier than 9 pm

Vending Machines on a Diet

Healthy vending machines are starting to pop up all over America. With growing concern about increasing obesity rates, these vending machines are attempting to offer healthier options to kids while in school and adults at work who need a quick and in-expensive pick-me-up throughout the day. In this report, you can see there are some mixed reviews about these new healhty vending machines. What are your thoughts? What would you like to see in your healthy vending machine?

Finding Your Inner Child For The Holidays

I’m sure all you mom’s can relate to this – isn’t it funny how parenthood can somehow make you instantly comfortable with some of the very things you swore you would never do (like your mom) when you were growing up?  Or do you find yourself immersed in activities with your kids that you would just want to crawl in a hole if someone saw you doing it before you were a mom?  Well, I definitely do.  I have danced in my living room with my 2-year-old with more freedom than I ever had on those “girls’ nights”, and I find the urge to be crafty hits me 10 times harder.  Just recently my mom sent me a box, and one of the items inside was a pair of snowflake earrings.  I just looked at them and thought, “Man, 3 years ago I would’ve said ‘I wouldn’t wear these in a million years’ and now I’m thinking ‘those aren’t so bad, might have to rock them this year!’” Holidays also give me such a strong desire to do something different and fun for the daycare children.

This Halloween is no different.  I’ve already been thinking about what I could make for the daycare Halloween party that would be healthy, but cool enough that the kids would get excited about it (and yes, maybe even eat it!)  Thank goodness for the internet, because while I will take some ownership in the small crafty/creative ability I have, the ideas are always stolen from somewhere else.  I wanted to explore beyond the Worms and Dirt this year (that’s chocolate pudding and gummy worms, for those of you who are new to this kid’s holiday), so I checked on myrecipes.com and found a couple cool appetizers and treats I thought I would share with you.

1. Jack O Lantern Quesadillas – these orange or red tortillas, cut into pumpkin shapes even with faces cut out on them are super fun as an appetizer or meal for this scary night!  Fill them with veggies and/or chicken and it’s a healthy fun meal.


2. Spook Crisps – yet another way to use those quesadillas, use cookie cutters to make them into Halloween shapes and bake with some cheese and spices for a yummy crunch.


3. Pumpkin Dip – great as a side or dessert, this dip pairs well with sliced apples or pita chips.


4. Ghoul-Aid Punch – this recipe comes with instructions on making your very own ice sculpture from a Mask!  What a fright to see that floating in your punch bowl!


5. Apple Ghosts – try this Halloween twist on caramel or candied apples – dip yours in white chocolate and add ghostly faces with pieces of black licorice for a treat your kids will never forget. 

Whether you’ve got kids or not, don’t be afraid to let that inner child out to play every once in awhile – it really is good for the soul.  We like to think that we teach our children a lot of things, but I’m beginning to see that they teach us just as much, if not more.  What has your inner child done lately??

[caption id="attachment_6575" align="alignright" width="300" caption="Apple Ghosts"][/caption]

My Vegetarian Picks

It's Vegetarian Awareness Month so I thought I'd celebrate by sharing some of my favorite vegetarian dishes with you. H3 staff is honoring Vegetarian Awareness Month by eating two vegetarian meals each week as part of our Corporate Wellness program, Operation Health. Take the challenge with us and try some of these delicious vegetarian recipes!

• Vegetable Cashew Stir Fry


• Sun Dried Tomato Alfredo Pasta


• Pep-A-Powder Tempeh and Black Bean Tostadas (Tempeh is a soy product that is a great alternative to tofu if you're not a fan of it)


• Greek Pita Pizza


• Portabello Panini

[caption id="attachment_6570" align="alignright" width="420" caption="Sun Dried Tomato Alfredo Pasta"][/caption]

Sharing Success: Katharine Carek

Katharine Carek came to Hilton Head Health for one reason: “I don’t want to die,” she said. “I love my family, and I want to be here for them.” Facing reality, Katharine knew that she had to address her weight, high blood pressure and diabetes if she wanted to stick around. While “fear-based” motivators are not generally the strongest in terms of long-term compliance, what Katharine discovered along the way was her true motivation: to LIVE—not just to exist on this earth, but to lead a rich, fulfilling, happy life. And that’s exactly what she’s doing today as she continues her quest toward her “best self.”

When Katharine first started the coaching program, she was intimidated about gym classes—worried that she couldn’t keep up or that others would judge her because of her weight. With encouragement, she took a chance and attended some group fitness classes. “I developed the attitude of doing what I can and not worrying about what other people think,” she said. Now she’s hooked—attending a variety of classes five times a week. “People come up to me in the gym and say I’m inspiring. I love that I can inspire other people to get healthy,” she said.

Since leaving H3, Katharine has reduced her clothing size from a 24 to a 16. She’s boxing up her “big girl” dresses for charity and plans to buy a new wardrobe when she reaches size 12. She recently purchased a pair of boots. “I look hot,” she said, thrilled that she no longer needs the styles for extra-large calves!

The side effects of her weight loss are dramatic, to say the least. Her blood pressure is now normal with no medication. She has been able to drop one of her diabetes meds and now needs only one mild medication for the condition.

But perhaps the biggest change is in the area of confidence and self-esteem. Katharine and her husband are taking dance lessons, something she never would have considered before. She recently attended a neighborhood party where she danced the night away. “I’ve never in my life felt this good,” she said. “I look in the mirror and say, ‘Not so bad!’ I can cross my legs again—for the first time in 20 years. I feel so ‘adult’.”

 

How has H3@Home Coaching benefitted you in any of the following areas:

Appearance: LOOKING GOOOOD!

Motivation: Pretty darn high!

Energy: Running circles around my younger husband!

Exercise Habits: Does the title “Gym Rat” ring a bell?

Eating Habits: Not perfect, but greatly improved!

Sleep: Much better.

Self Esteem: Much, much higher. Greater confidence in social situations.

Stress: Extremely low, not much of a problem. I have been dropping activities that are stressful.

 

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

Continued support keeps me focused on all that good training for both emotional and physical optimal well-being that I learned at H3.

Home coaching with Linda Hopkins is a continuation of that education and support. It doubles the value of the time and money that was spent at H3.

What's the big deal with water?

The phrase "you are what you eat" should be re-worded to "you are what you drink". About 55%-60% of the average human body weight is water.

Water aides in several bodily functions including:

• Helping maintain a stable body temperature. Body water also serves as the source for sweat that is produced by sweat glands. Once the sweat is on your skin, the sweat drop is exposed to air and can evaporate. This evaporation actually provides the cooling effect.


• Water is critical to the maintenance of blood volume. Adequate blood volume directly impacts blood pressure and cardiovascular function. 


• Intense exercise can result in the formation of lactic acid (that sore feeling in your muscles). Water carries protein buffers that directly neutralize the lactic acid, aiding in relieving sore muscles.


• Water serves as the body's delivery and waste removal medium. It helps deliver nutrients, hormones, immune cells and oxygen just to name a few.

Now that I have convinced you to drink your water, how much should you consume?

First, I am talking about WATER! Not fruit juice, pop (diet pop either), coffee or a sports drink. You first need to focus on consuming just water. Either tap or bottled you decide, neither is superior.  For the average adult, we recommend 8 (8 ounce) glasses of water, which is 2 quarts per day.  I always find it is easiest to stay hydrated if I carry my bottle of water around with me all day long; when I am a little thirsty, I drink. I just continue to fill up my water bottle when it is empty.  This will help maintain hydration throughout your busy day.

For those of you participating in Devin’s Dash, don’t forget to stay hydrated!

Friday Fitness - Devin's Dash 2011: Why We Run

Happy Friday everyone!

It is the day before Devin’s Dash and there is quite a buzz around H3! Former guests are reuniting and new guests are getting excited about the upcoming race. What amazes me is how many people have an emotional connection to this race. Some are friends of Devin’s and really connected with him while staying at H3. Others have their own personal stories of fighting cancer that are inspirational and moving. I want to linger in the hallways and listen to the stories of those who are here; they are all inspirational and moving.

Below are a few people I had the opportunity to speak with this week who will be participating in the 5k tomorrow. We talked about what motivates you to participate, what are you racing for?



I want to give a special shout out to the over 50 people we had participating in our Devin’s Dash training program! We had first time 5k participants and seasoned 3.1 veterans.  It was really enjoyed the ability to train along beside you all and I’m so excited about the progress you have made and stories you have shared. I wish you all the best of luck tomorrow!

I encourage all of you, wherever you are, to get out tomorrow; either for an after dinner thermal walk, or a stroll through the park with friends.  Enjoy the fall weather and the ability to be active! Have a great one!

“The real purpose of running isn't to win a race; it's to test the limits of the human heart.” -Bill Bowerman

Reducing your Cancer Risk

If you are reading this blog, you know about Devin Sheaffer, H3’s  beloved massage therapist that passed  away last year from cancer. The type of cancer Devin died from is rare with no known behavioral risk factors. When we hear about someone dying from a type of cancer that seems to have no real cause, especially if it is someone we know and care about, it can reinforce the misconception that many people have: that cancer is something we can do  very little to prevent. And while, unfortunately, that was the case with Devin’s type of cancer, that is not the case with many forms of cancer. Specifically, the ones that affect the most people. For example, while there are over 200 different types of cancer, the two most influenced by lifestyle, lung and colorectal, are responsible for almost 40% of all  cancer deaths. Smoking accounts for at least 30% of all cancer deaths and 87% of all lung cancer deaths.

Approximately one third of all cancer deaths each year are due to poor nutrition, physical inactivity and excess weight. In fact, surprisingly after tobacco smoking, obesity is the principle cause of cancer in the U.S.  So the fact is, there is a lot we can do to reduce our risk of cancer. The American Cancer Society and the American Institute for Cancer Research are great resources for cancer information in general and specifically to learn what you can do to lower your risk.

To reduce your cancer risk they recommend that we:

• Maintain a healthy body weight throughout life


• Adopt a physically active lifestyle


• Consume a healthy diet with an emphasis on plant sources.


• Limit the consumption of red meat and avoid processed meats.


• Limit your consumption of alcohol to no more than 1 drink per day for women , 2 drinks per day for men.


• Avoid sugary drinks and other calorically dense foods.


• Limit the consumption of salty foods.


• Don’t Smoke.

Not only will these behaviors lower your risk of many types of cancer, but they will lower your risk of many other chronic diseases as well including heart disease, diabetes and Alzheimer’s disease.

First Race Jitters

We're just days away from Devin's Dash!! With the big day on our minds, I'd like to share an old  post from H3 Fitness Specialist Jeff Ford. October is filled with 5Ks and Marathons across the nation, so what a great opportunity to get active while also supporting your community and local charity. Here are a few tips from Jeff's "Race Day Ready" post that you may find helpful when preparing for your first race:

Where should I line up?

If it’s your first race, I suggest lining up towards the back. The goal is to finish the first time and then you’ll gradually progress wanting to run or set a PR (personal record). 

Should I wear the race T-shirt before the race?

I hate to say it, but superstition says its bad luck.  Besides, most race T-shirts are made of sweat absorbing cotton. Save it to change into after the race!

Should I try and run as fast as everyone else at the start?

This is the number one thing that affects beginners on race day. You’ll begin to feel the adrenaline rushing, motivation thriving, try and hold back. Remember the pace you’ve planned and settle in.

Should I “Carb-O-Load” the night before the race?

Don’t worry about eating excessive carbohydrates before a 5-K. Shoot for a healthy balanced meal as you would any other evening. Your body will have plenty of energy stores.

How much should I walk, jog, or run leading up to race day?

Two to three workouts the week of a race will satisfy. You want to be at full strength on race morning so as general suggestion is to try and take at least the day before the 5-K off.  Stretch consistently during the week and trust your training, tapering off is the hardest part.   Download our beginner’s 5K training plan here.

What if I come in last?

As I often say, no worries. Look at it like this – you’re racing!  Others are at home, watching TV, possibly eating pancakes, who knows.  The fact of the matter is you’re taking advantage of an opportunity.  Most notably, the crowd usually cheers the loudest for the last participant.

[caption id="attachment_6526" align="alignright" width="420" caption="Devin's Dash 2010 Participants"][/caption]

If you have any questions in regards to training, shoot us a line and we’ll get you ready!  I encourage you to share your race stories and check out the pictures from our most recent races. Can't make it to Devin's Dash this Saturday? Visit www.active.com to find a 5K near you!

The Health Benefits of Gratitude

“Gratitude is the hinge upon which a healthy life swings.”

Anonymous

Gratitude is a skill, that when mastered fully, makes us more spiritually aware. It provides us interconnectedness with all aspects of life, as well as our wellbeing, on physical, emotional, spiritual, or relational levels. Part of the virtue of cultivating gratitude is its health benefits, including:

• Self-care: Grateful people tend to take better care of themselves and engage in more protective health behaviors.


• Less Stress: Research shows that feelings of gratitude have a tremendous positive value in helping people cope with daily stressors.


• Immunity Enhancer: Grateful people tend to be more optimistic, a characteristic that researchers say boosts the immune system.

So how can you adopt an attitude of gratitude? Here are a few suggestions:

Keep a Gratitude Journal. Write down 3-5 things each day that you are grateful for. Try to list different things from day to day. You don’t have to get all introspective. Being grateful for a great parking space counts!



Say Grace: Instead of rushing though your prayer, “Good food, good meat, good God let’s eat,” really become mindful of your meal and experience gratitude for all the abundance in your life and for the opportunity to nourish your body. Use your senses as you do this.

Set a Gratitude Reminder: You can go the old-school route by wearing a string around your wrist and when you become aware of it throughout the day, noticesomething about the present that you are grateful for. Or, you can use a smart phone with a pre-programmed “thank you” chime.

The Thank You Note: No, it doesn’t have to be on fancy, engraved, personalized note cards. Just get in the habit of sending quick thank-you notes via email, text, sticky notes, etc. Try random, anonymous thank-you notes to local shop owners, waiters, or federal/state employees who have given you good service

The Gratitude Scroll: This is a great project for you and your children to do together. Tape several pieces of paper together and roll them up. Each day both you and your children write several new things you are grateful for. As the list lengthens, add more paper to the scroll so that it’s a continuous work in process.

Since it remains important to practice what you preach, I think it only fitting that I end this blog by expressing my gratitude for H3. It is an amazing work environment filled with passionate employees and committed guests. I love my job.

H3 Recipe: Carrot Soup

 



INGREDIENTS:

1 teaspoon Olive Oil

2 cups Carrots, peeled, and diced

2 cups Onion, diced

1 tablespoon Garlic, minced

1 tablespoon Thyme, dried

1/2 teaspoon Crushed red pepper flakes

3 cups Water

1/2 cup Skim milk

1/4 cup Orange juice concentrate

1/4 teaspoon Salt

PREPERATION:

• Heat a large pot over medium-high heat.  Heat olive oil in pot.


• Sautee the carrots, onions and garlic cloves in the pan; stir often.


• Add the thyme and crushed red pepper flakes.


• Once the onions are mostly translucent, add the vegetable stock and bring to a boil.


• Reduce to a simmer and cook until the carrots can be mashed easily with a fork.


• Cool slightly, and transfer to a blender.  Add the skim-milk, orange juice concentrate and salt.  Blend until smooth and creamy. Serve warm.

Number of Servings: 8-10

Serving Size: ½ cup

Calories: 50

Fat: 1.5 grams

Coaching Corner: Redefining “Diet”-Daily Intake of Essential Things

For many people, the most dreaded word in the English language is the “D” word. Nothing conjures up a state of misery faster than the thought of giving up pancakes and pizza for protein shakes and fiber supplements. But the reality is, to lose weight, you must evaluate the fuel you are putting into your body—not only the quantity, but also the quality.

People say that diets don’t work. They say this because the vast majorities who go on one eventually fall off the wagon and gain the weight back. The truth is, diets work great. While one may work better for you than another, any program that restricts caloric intake will be effective to a certain degree. I dare say that you could succeed (temporarily) on one of those nonsense plans like the Twinkie Diet or the Cabbage Soup Diet, but please don’t try this. Besides wrecking your health and metabolism, eventually you are going to crave some “real” food, and by then you are likely to be ravenous and out of control. Beware of quick fixes and instant solutions that sound too good to be true. They are.

Although many reputable diet programs are available, the best plan is to focus on the principles of healthy eating you have learned at Hilton Head Health. If you insist on “dieting,” it should not have an end. It should be a transition into a lifestyle that you can enjoy and sustain for the rest of your life.

Notice I said enjoy. Yes, food is glorious and should provide pleasure as well as nourishment. The trick is to strike a balance between the two. Finding your optimal balance will likely require you to change your relationship with food and with your body. By learning to feed yourself exactly what you need physically, emotionally and spiritually, you can take charge of your health and well-being.

Mind shift: Instead of associating diets with deprivation, start thinking of the word as an acronym for Daily Intake of Essential Things. In addition to food, what’s essential for you could be more sleep, something fun to do or someone to do it with, a career change, a massage or a hug. Rather than focus on what you might have to give up, think in terms of what you can add in the areas of self-care and what you have to gain when you lose that extra load you’ve been lugging around. Benefits are sure to include better health, more energy and greater confidence.

What to eat before and after a workout!

Now there are a lot of different ideas on what is best to eat before and after a workout. Some people think drinking protein shakes are the best and others are believers in carbohydrate loading. The misconception about carbohydrate loading is that you need to eat a half box of pasta to carbohydrate load; that may put you in a carbohydrate coma instead.

The main idea of eating properly before exercising or even before a 5k, is that you are giving your body enough “fuel” or energy to be able to perform at your maximum potential. Complex carbohydrates such as whole wheat bread, whole wheat pasta, brown rice, oatmeal, and whole grain cereals are great to eat before a workout. Complex carbohydrates will break down a little slower in the blood and release glycogen slower, so you don’t burn all your energy at the beginning of your workout. Carbohydrates are stored in the muscle cells themselves, that way your muscles themselves are providing you with energy as you workout. Just remember, you’re providing your body with energy. Don’t eat so much that you weigh yourself down.

Consuming good sources of fruits and vegetables are also important, but pick some of the vegetables that are not quite as high in fiber. This helps avoid stomach cramps during exercise. Such items would be carrots, green beans, asparagus, tomatoes, and cucumbers. These provide good sources of carbohydrates and a little bit of fiber, but not enough to give you discomfort or potential gas.

Protein is the next important ingredient to the balance in your pre-exercise workout. But remember, unless you are competing in an Iron Man contest, you don’t need an excessive amount of protein. Perhaps 2-3 ounces of turkey breast, 2 hard boiled eggs, ½ cup of cottage cheese or maybe even an 8 ounce glass of skim milk should be sufficient amount of protein before a typical workout or 5K.

Make sure you eat something at least 2 hours after your workout is completed. Some great items would be a balance of carbohydrates and protein to refuel the muscles and rebuild them, low fat yogurt and berries, low fat cottage cheese and an apple, two ounces of chicken breast on a slice of whole wheat bread, or even a ½ ounce of nuts with a banana. Either way you need to have a balance of protein and carbohydrates to rebuild your energy stores, your muscle tissue.

The bottom line is to eat good quality carbohydrates and moderate amounts of protein to give you that full feeling and to satisfy you before you exercise. Working out on an empty stomach never is a good thing as you have not filled your take with energy to perform at your best. Small meals throughout the day will keep you feeling fueled throughout the day, so before your workout you should have the energy to exercise at your maximum potential. Hope this helps as you prepare for this year’s Devin’s Dash Memorial 5K!