Get H3 Inspired - Barbara Basel

[caption id="attachment_6860" align="alignleft" width="250" caption="Barbara in Hilton Head, 2009"][/caption]

Flying back to New Jersey from Kansas, I was reading a magazine and came across an article on the best places to kick start your weight loss program.  Up to that point, I had tried every weight loss program but continued to be on the weight loss rollercoaster; I was unfit, overweight and very unhappy.  In other words, I needed help and Hilton Head Health seemed like it was just the ticket. 

In making the decision to visit H3, I had to overcome my fear of exercising with other people.  Exercise classes were not my cup of tea, but group exercise was far less scary than living with diabetes for the rest of my life. 

To my relief, the staff and clients were non-judgmental and I quickly realized that we all shared the same goals, strength and weaknesses making yoga classes not as terrifying as I feared.  I had two wonderful roommates and by the end of our two week stay, the new guests thought we were sisters. 

I was amazed that after two weeks, my cholesterol and blood sugar readings were in the healthy ranges – I am convinced it was all thanks to the “eye opener oatmeal.” 

Upon returning home, Bob’s messages about being committed to making a change, “if nothing changes, nothing changes,” and making “unwise, better or best” choices have helped me to me navigate the challenges of over-working and emotional eating. 

My biggest challenge was to keep up with strength training at home but I found a class at my gym that helped me to stay motivated. In addition, I hired a trainer in Princeton too so I can continue working on the Pilates Reformer.  I never would have thought that I, being afraid of group fitness before attending H3, would now not only feel comfortable in group fitness classes but would enjoy them so much that they have now become an intricate part of my new healthy way of life.

Best of all, I love returning to my new home at H3 and am looking forward to my fifth year in the near future. 

Barbara Basel – Painsboro, NJ

3 Ways To Burn Off That Thanksgiving Feast

I’ll admit it, I went a little overboard on Thanksgiving Dinner.  With the turkey, gravy, stuffing and sides I might have gobbled down the equivalent of two quarter pounders.  But, fear not!  It’s time to eradicate those pesky fat molecules heading straight to the hips and thighs!  Grab a family member, pick one of the three activities below and get to work!

1.  Boot camp Your Way to Calorie Demolition 


2. Hit a CrossFit WOD


3. 4 minute Tabata crunches

 

Transform Thanksgiving Leftovers

Thanksgiving is always that perfect holiday filled with all your favorite comfort foods, family and never ending leftovers! :-)

Transforming those leftovers into some healthier and lighter meals is easier than it seems. Here are a few tips:

Extra turkey breast can be turned into turkey Caesar wraps in a whole wheat tortilla, H3’s Caesar dressing, romaine lettuce, tomatoes, and a side of fruit.

Turkey and mashed potatoes can be turned into a turkey and wild rice chowder using the potatoes as your “cream” and your thickening agent.  Use low sodium chicken stock and lots of carrots, onions and celery to bulk up your fiber.

How about that gravy….perhaps you thin out the gravy with water or maybe even more low sodium vegetable or chicken stock and use it for a future sauce like chicken marsala or add lemon to it and make it a picatta. 

Cranberry relish can be turned into a spread for your sandwiches on rye bread or even in a vegetable turkey wrap with light mayonnaise and sprouts.

How about that stuffing… perhaps you add that to butterflied pork tenderloin and use that as your stuffing, then sear the pork tenderloin and roast!  Tada!  New dinner item!

Vegetable casseroles can be used in a pureed soup….but you may be thinking well I didn’t make the casserole very healthy.  That’s okay, simply dilute the casserole with lean stock and add more vegetables to increase your fiber content. Using lean stock helps spread out your calories but should still have great flavor!

No matter the leftover, just get creative I am sure there is a way to reuse without it feeling boring!

Hope you all had a great thanksgiving and you’re not still feeling full! :-)

Gratitude from H3

grat·i·tude

Noun: The quality of being thankful; readiness to show appreciation for and to return kindness.

With food to prepare, family in town, football games and preparing for Black Friday, it’s easy to blow right past Thanksgiving and its true meaning.  This is one of my favorite holidays because there is so much love and care surrounding it.  I always strive to force some time into this busy season to reflect on all my blessings.

Yesterday, as the management team of H3 gathered for our weekly meeting, I asked each one of them to share what they are most thankful for because that also allows me to learn and appreciate what they value most.  I would like to take a moment to share my own gratitude list, as well as those of my fellow team… and of course encourage you to do the same!  Here goes:

Gratitude from H3:

Robert Moore, President - I am thankful for my health, my family and for the privilege of living in a beautiful place. When I left my home of thirty years to come to H3, I joined a loving, caring and talented family—I am very grateful that I have the opportunity to know the wonderful staff and Guests of Hilton Head Health.

Adam Martin, Fitness Director - I am thankful for our guests’ commitment and trust.  They constantly give it their all and take to heart the principles we are preaching.  I am also thankful for our team of coworkers and their compassion, diligence and desire.  We have the best collection of talented health professionals in the world!

Tim Lucas, Controller – I am thankful for my children, the health of my immediate and extended family, and very fortunate to be part of a special organization on a beautiful island.

Jen Welper, H3 Executive Chef – I am thankful for strong connections with family and friends, a job that I’m truly passionate for, and the talented, inspiring people I work with on a daily basis at H3 and in the newCulinaryArts Center.

Kelly Hillyer, Marketing Manager – I am thankful for my health, friendships, my family (I am so truly blessed that my mom & sister are also my best friends), and the H3 Guests who continue to inspire me.

Ben Brown, VP of Facilities – I am thankful for my beautiful wife, my family, a strong team at H3, the opportunity to travel and for the successful completion of theCulinaryArts Center.

Allison Adams, Front Office Manager – I am grateful for my spiritual health, family and friends, and the opportunity to be a part of all that H3 stands for. 

Jessica Lynn, Director of Program Development – I am grateful for the wonderful experience of motherhood; the dedication of the staff surrounding me to deliver the most compassionate service to our Guests; and the opportunity to witness the motivation for change, hard work and dedication our Guests have to pursue their Best Selves.

Your turn!  Take a moment to share your gratitude with us – you may have just the words someone needs to hear on this Thanksgiving Day!

[caption id="attachment_6851" align="alignleft" width="420" caption="Happy Thanksgiving from Hilton Head Health!"][/caption]

Turkey Day Recipe Countdown: Pecan Pie

No matter how you say it, Peacan Pie is a Thanksgiving classic, but did you know that just one a slice of pecan pie can pack in a whopping 500 calories? This year, try using this lower calorie recipe and enjoy this holiday treat guilt-free!



INGREDIENTS:

1 cup Brown sugar

¼ cup White sugar

½ cup Water

2 Tablespoons Arrowroot (for thickener)

1/3 cup Egg beaters

2 each Eggs

2 Tablespoons Butter

1 teaspoon Pure vanilla extract

½ teaspoon Salt

2 cups. Pecans, chopped

 Pie Crust

4 ounces Butter, unsalted, cold

4 ounces Fat free cream cheese, cold

¼ cup. Sugar

1/8 teaspoon Salt

¼ teaspoon Baking powder

1 Tablespoon Apple cider vinegar

4 Tablespoons Ice cold water

2 cups Flour

¼ cup Flour, for rolling out pie crusts.

 

PREPARATION:

• Preheat oven to 375° F.


• In mixing bowl, with paddle attachment, mix all ingredients.


• Sprinkle clean counter with a small amount of flour.


• Roll dough out on counter, large enough for a 9” pie pan. This dough recipe should make enough for three pies. Make sure dough is not too thick.


• Once you have rolled out the dough, it will more than likely be a 14 x 14 circle. There will be lots of extra dough.


• Then place the large rolled out dough over the pie pan. Press dough down into pie pan, to make a good fit. Cut off excess dough that drapes below the edge of the pie pan. Leave enough dough so that you are able to fold and crinkle along the edges.


• Once you have cut the extra dough off roll that dough back into another ball and repeat if you are making multiple pies. Otherwise freeze.


• Crinkle the pie dough around the edges of the pan to make a nice design for your pie. Then place in refrigerator to chill for about 15 minutes.

 Pecan Filling:

• In medium sauce pot, mix sugars and ½ cup of water. You are making simple syrup.


• Bring sugar and water to low boil.


• Mix arrowroot or cornstarch with cold water, about 2 tablespoons.


• Whisk cornstarch or arrowroot slurry into the low boiling sugar mixture.


• Whisk until thickened. If after 5 minutes the sugar syrup is not thickened make slurry.


• Then pull off heat, mix in salt, vanilla and pecans.


• Let cool to about room temperature.


• Then whisk in eggs and egg beaters.


• Fill chill pie crust.


• Bake in oven for approximately 50 minutes or so. The center should be slightly jiggling.


• Cool pie completely then enjoy alone or with non fat cool whip.

 *Chef’s Note: A traditional pecan pie may have over 500 calories per 1/8 slice! This pecan pie is still a little higher in calories and fat, but definitely the ‘better’ choice. To reduce calories even more, use all egg beaters in place of the eggs, plus take out the added butter. Pecan pie is a seasonal treat, so it’s OK to enjoy your slice on Thanksgiving Day!

 Number of servings: 12

Serving size: 1/12 of the pie

Calories: 290

Fat: 16

Load Up On Experiences, Not Stuff

With Black Friday just around the corner, we all have our minds on shopping for our loved ones. This year, consider purchasing something that will last past the latest trend or the upgraded version. This year, give a gift that is meaningful and will leave a lasting impression.

In the blog post “Buy More Experiences and Less Stuff,” the writer poses this question:

Which of these two types of spending do you think makes you happier, purchases that are made with the primary intention of acquiring

A) a life experience: an event or series of events that one lives through, or

B) a material good: a tangible object that is kept in one's possession.

According to the post, when thousands of Americans were asked this question in a poll, 57% said experiences make them happier. (Carter & Gilovich, 2010).

Sometimes we forget the value of experience and quality time and become overly consumed with “things.” That’s it, they’re just things, which too often become piles of stuff. At Hilton Head Health, we hear people say all the time that this was the best investment they’ve ever made or that their trip was an unforgettable experience. Sometimes we don’t take the time to let these words really resonate and feel the power of an event so significant.

Here are a few reasons why people prefer experiences over tangible objects:

• Experiences improve with time because they tend to take on new meanings in our minds, but things just tend to get old.


• People mentally revisit their experiences more than things they've bought (Van Boven & Gilovich, 2003). So experiences keep providing pleasure long after the event itself.


• Experiences resist unfavorable comparisons because each is unique. Things, though, are easy to compare unfavorably because they're similar to other things.


• Also, because experiences tend to be unique, we adapt more slowly to them and adaptation or habituation is the enemy of happiness (Nicolao et al., 2009).


• Experiences tend to be social and social events (generally) make us happy. Things are often not that social.

 So as you make your list of all the people you need to buy gifts for this year, and even when considering what you’d like to treat yourself with, invest your money in something that will create a lasting experience and skip the material goods.

Turkey Day Recipe Countdown: Spiced Pumpkin Mousse

INGREDIENTS:

8 ounces Fat free cream cheese

16 ounces Whipped topping, sugar free and dairy free

1/2 cup Confectioners sugar 

1/2 cup Pumpkin, unsweetened

1 teaspoon Cinnamon

1/4 teaspoon Ginger, ground

1/4 teaspoon Cloves, ground

1/4 teaspoon Nutmeg, ground

PREPARATION:

• In a mixing bowl, mix cream cheese, sugar, pumpkin, cinnamon, ginger, cloves and nutmeg until smooth.


• Fold in thawed whipped topping.


• Refrigerate, freeze, or continue to make a Spiced Pumpkin Mousse Pie. 

*Chef's Note:  This is great on its own or served as a Spiced Pumpkin Mousse Pie using the H3 Cream Cheese Pie Dough.  

Servings: 16

Calories: 80

Fat: 1.5 grams

Turkey Day Recipe Countdown: Sweet Potato Dauphinoise

INGREDIENTS:

4 each Sweet potatoes, medium sized, peeled, sliced thin

2 each Garlic cloves, minced

1 teaspoon Salt

¼ teaspoon White pepper

¼ teaspoon Nutmeg

1 ½ cup Skim milk

1 cup Egg beaters, or egg substitute

¾ cup Gruyere cheese, shredded

PREPARATION:

• Preheat oven to 350°F.


• Mix wet ingredients and seasoning in medium sized bowl.


• In separate bowl using a mandolin or food processor slicer attachment, slice potatoes very thinly into bowl.


• Then place potatoes into milk and egg mixture.


• Mix well to see that each potato is coated.


• Then spray small baking dish or casserole dish with non-stick pan spray.


• Place ½ of the potato mixture in casserole dish.


• Sprinkle half the amount of gruyere cheese over those potatoes. Then repeat with the rest of the potatoes.


• Make sure to firmly press down potatoes to make them compact.


• Place plastic wrap over casserole dish, be sure to keep it right up to the edges.


• Then place aluminum foil over the plastic wrap, and be sure to conceal the plastic wrap.  (It will not melt.)


• Bake in oven for about 35 minutes or until fork tender. 

 

Number of Servings: 8

Serving Size: About ½ cup

Calories: 130

Fat: 3.5

Minding the Gap

My days of late have been busier than I could have imagined. Don't get me wrong, I'm not complaining. They are days full of gratifying work, connecting with people and sharing my experience, strength and hope. Lately, however, I have had to increase my personal commitment to practice what I preach. Most notably, I've had to mind the gap.

In the midst of these busy days, I have had to recognize and take advantage of the small moments when the universe is asking me to slow down and get present. You may not be aware of what these moments are but they look a lot like this...being on hold with the cable company, sitting at a long red light (otherwise called a GOOCHER by my kids), standing in any line that doesn't seem to be moving, or being stuck in traffic on the highway. These are usually moments when our jaw clenches, we repeatedly look at our watch and expletives are freely forthcoming.

These are the precise moments when it's time to acknowledge that we are being asked to slow down or stop. We can't seem to find time for it ourselves, so the universe steps in. They are little gifts waiting to be acknowledged with a small meditation, a prayer of gratitude, a mindful exercise involving the senses or getting out of our head by being of service to others.

These moments, or gaps, can add to our stress levels or can help us to "reboot." When we focus on things we are grateful for while sitting at a long red light, we experience joy instead of anxiety. When we focus on our breath while sitting in traffic, we sooth our spirit and feel peace in a situation we have no control over. When we call a friend in need to inquire about their wellbeing while waiting in line for Black Friday shopping, we trade our frustration for compassion.

With the holidays quickly approaching, many new gaps await. Just think of all the mindfulness exercises you can do while waiting in line during Christmas shopping! Tis the season to focus on gratitude during the hustle and bustle. Don’t forget to receive the gift of the gap.

Turkey Day Recipe Countdown: Green Bean Casserole

INGREDIENTS:

8 cups Green beans, cleaned and cut into 1 inch pieces

2 cups Cream of mushroom soup (Healthy Request) or H3 Cream sauce

1 cup Skim milk

½ teaspoon Salt

Pinch Pepper

1 teaspoon Onion powder

1 cup Panko crumbs (Japanese bread crumbs)

2 Tablespoon Parsley, fresh, washed, chopped fine

1 Tablespoon Butter, unsalted

PREPARATION:

• Preheat oven to 350˚F.


• Place all cut green beans in mixing bowl.


•  In smaller sauce pan, warm H3 cream sauce or healthy request soup and add skim milk or soy milk.


• Warm sauce and season with salt, pepper and onion powder.


•  Lightly spray a 9x9 casserole dish with pan spray.


• Then add cut green beans to casserole dish.


• Pour “cream” mixture over green beans.


• Wrap casserole dish with plastic wrap and foil, and bake for about 20 minutes.


• In another bowl, melt butter and mix with panko crumbs and fresh chopped parsley.


• After casserole has cooked for 20 minutes, sprinkle panko mixture over the top of casserole for an added crunch and color


•  Bake in oven for about 15 minutes or until panko crust is golden brown

 

Number of servings: 9

Serving size: 1/9 of pan

Calories: 80 calories

Fat grams: 3

Coaching Corner: This is to have succeeded

How do you define success in your life? Have you really thought about it?

Our culture tends to tip toward the material in terms of success. Or power and influence. What does success look like to you? 

My sister recently had a new little baby, my nephew Brandt. Seeing pictures of this brand new person takes me back to a tv show I saw a few years back called A Baby Story. A film crew follows along parents during the pregnancy stage and through birth. In this episode, the crew was filming just moments after the child was born and placed in its mothers arms. The new parents were asked what they wanted for their baby out of life. All the mother could answer was that she wanted him to be happy. In this joyful moment where a whole life is stretched out before them, all these parent could wish for was that their child would be happy. Not that he would be a CEO of a large company, or have a garage full of cars or be good looking! Their wish was that the child was happy.

I found this one quote a while back that I return to when I am looking for some perspective and purpose in life. 

To laugh often and much;

To win the respect of intelligent people
and the affection of children;
To earn the appreciation of honest critics
and endure the betrayal of false friends;
To appreciate beauty, to find the best in others;
To leave the world a bit better, whether by a healthy child,
a garden patch or a redeemed social condition;
To know even one life has breathed easier because you have lived.
This is to have succeeded.

-Ralph Waldo Emerson

We do not need to move mountains to be successful. Notice that he does not say is a life free from trials and hardships. By staying true to the little things, celebrating the joys of life and enduring trials with hope, you will be successful. 

I believe health is our greatest asset in life. It is what stays with us through the ups and downs and allows us to interact with the world. It allows you to be at your best self and live a fully engaged life. This is true success, this is happiness. Every deed and interaction no matter how small can change a life for the better. Life is full of opportunities.

Take a minute and make a list of the way that you have been successful. What strengths and experiences can you take from these successes and apply them to be successful in your health and wellness journey?

[caption id="attachment_6813" align="alignleft" width="420" caption="Brandt, my nephew"][/caption]

Turkey Day Recipe Countdown: Whole Wheat Bread Stuffing

 



INGREDIENTS:

6 pieces Whole wheat bread, diced (day old is preferred)

1 Tablespoon Butter, unsalted

¼ cup Onion, diced

¼ cup Carrot, diced

¼ cup Celery, dice

1 cup Granny smith apples, peeled, and diced

1 cup Low sodium chicken broth

¼ cup Apple juice

1 Tablespoon Rosemary

2 teaspoon Thyme, fresh, chopped

¼ teaspoon Sea salt

½ teaspoon Black pepper

PREPARATION:

• Preheat oven to 400°F.


• Arrange bread in a single layer on a baking sheet and toast for 10 to 15 minutes or until golden brown.


• In a large skillet over medium high heat, add butter and then sauté onion, celery and carrots.  Sauté mire poix for 3 to 5 minutes or until translucent and tender.


• Add apples and herbs to pan.


• In a large bowl, combine toasted bread, chicken broth, apple juice, vegetable mixture, salt and pepper.


• Arrange in a 13x9 inch baking dish.


• Bake in oven for 30 to 40 minutes covered.  Then uncovered for about 5 to 10 minutes or until most of the liquid has been absorbed and the top is golden brown.

Number of Servings: 8

Serving Size: ½ cup

Calories: 107

Fat Grams: 1.5

Cooking a Thanksgiving Turkey 101

Thanksgiving is approaching and by now you are thinking about 2 things: cooking turkey and eating turkey.  A few simple tips will not only ease your holiday fears, but will ensure a delicious and a safe meal for you, your family and friends. I have some tips and tricks in preparation for the big day!

What Sized Turkey Should I Purchase?

We all love turkey leftovers but you want to make sure you do not have too many leftovers; you want just enough to last a few days after Turkey Day!

What Size Turkey

Type of Turkey	Pounds to Buy
Whole bird	1 Pound per Person
Boneless breast of turkey	1/2 pound per person
Breast of turkey	3/4 pound per person

 Fresh or Frozen?

If you choose to buy a frozen turkey you may do so at any time, but make sure you have adequate storage space in your freezer. Be sure to allow enough time for the entire turkey to thaw out. If you buy a fresh bird, be sure to purchase it only 1-2 days before cooking.

Thawing Time in the Refrigerator

Size of Turkey	Number of Days
4-12 Pounds	1-3 Days
12-16 Pounds	3-4 Days
16-20 Pounds	4-5 Days
20-24 Pounds	5-6 Days

 

To Stuff or Not to Stuff?

If you choose to stuff your turkey, stuff loosely. The stuffing should be moist, not dry, since heat destroys bacteria more rapidly in a moist environment; plus you want to avoid over dry stuffing. Another option is to cook the stuffing outside the bird in a casserole dish. Stuffed or not, the times will vary depending on the size of your turkey, set your oven at 325 degrees for all sizes.

Cooking Time- Not Stuffed

Size of Turkey	Hours to Cook
8-12 Pounds	2 3/4- 3 Hours
12-14 Pounds	3-3 3/4 Hours
14-18 Pounds	3 3/4- 4 1/4 Hours
18-20 Pounds	4 1/4- 4 1/2 Hours
20-24 Pounds	4 1/2-5 Hours

Cooking Time- Stuffed

Size of Turkey	Hours to Cook
8-12 Pounds	3- 3 1/2 Hours
12-14 Pounds	3 1/2- 4 Hours
14-18 Pounds	4 - 4 1/4 Hours
18-20 Pounds	4 1/4- 4 3/4 Hours
20-24 Pounds	4 3/4- 5 1/4 Hours

What Temperature?

Always use a thermometer! A turkey is safely cooked when the internal temperature is 165 degrees throughout the bird. Check the internal temperature in the innermost part of the thigh and wing, and the thickest part of the breast.  Also, the stuffing should reach 165 degrees whether cooked inside or outside of the turkey.

It's Done!

Once the turkey has reached an internal temperature of 165 degrees, allow the turkey to rest for about 15 minutes by covering it with a tent of aluminum foil. Letting the turkey rest will ensure a delicious and moist turkey. It will also give you time to make gravy or reheat any side dishes.

Friday Fitness: Learning the Hard Way about Injury Prevention

When I pick an adjective to describe myself, I’d probably go with energetic. For those of you who’ve trained with me, attended one of my treading classes or simply had a conversation with me, you’re probably thinking energetic is an understatement. Too restrained, I agree.

There tend to be points in our lives that we have to take a good hard look at ourselves and ask … are we being honest? I fully believe that being honest with yourself and the people around you is the most important priority in life. That said, when I sustained a stress fracture roughly 3 weeks ago (induced from too much running) I thought it was the end of the world. It took me out of the Savannah Rock N Roll Marathon, a race that I was training several months for along with Fitness Director Adam Martin. I went to the pre-race expo knowing I wasn’t going to be able to run the next day and it was one of the toughest experiences of my life. Thousands of people excited to run the next day, but there I was in my black boot. I think this was the point that it hit me and I said to myself never again.

I have to admit, I love running; I love pushing myself to its very limits, but what I’ve learned over the last three weeks is that no matter how much you love something you have to find balance. When it comes to exercise, your body needs rest and recovery—craves it at times. Even the most elite of athletes take time off. Rest is the time where your body actually makes the adaptations. As humans, it’s difficult for us to comprehend not always doing something. We think that if we aren’t taking action we’re no being productive. The fact of the matter is that nobody can continue to lose weight, increase their fitness level, or do what they love if they’re stuck on the sidelines with an injury. I mean, how frustrating is it that? In my case, it was my fault.

The takeaway is this: No matter how much you love something or want something take a step back and use the practical side of your brain. Train smarter by slowing down and listening to what’s actually going on, and above all doing more isn’t always better.

As you can tell, rest and recovery is the Friday Fitness perspective this week. Check out my top two tips and the video below. You’ll easily ward off any of the big five overuse injuries. Stress fractures no more!

 

 

#1 Implement Myofascial Release Daily: This is a stretching technique that results in the softening and lengthening (release) of the fascia and breaks down scar tissue between skin, muscles and bones. Implement by using a foam roller or what’s called “Trigger Points” with a tennis ball or lacrosse ball.

#2 Listen to Your Body for a Faster Recovery: I now know that the most important thing you can do to recovery is to listen to your body. The night before I sustained the stress fracture I did feel something going on in that foot. Even during the 10K race, I ran the last 4 miles with the shooting pain from the broken metatarsal. By paying attention, your body will let you know what it needs, when it needs it. The problem for many of us is that we don't listen to those warnings (I do this all the time) or we dismiss them with our own self talk ("I can't be tired, I’m fine.”)

The Cost of Diabetes

Diabetes rates have skyrocketed in recent years, and if thing s don’t change soon we will be facing a national crisis. To raise awareness about diabetes and its consequences, November has been designated as National Diabetes Month. Here is an update from the Centers for Disease Control about the state of diabetes in the US.

• Diabetes effects  8.3% of the population (almost 26 million Americans). The percentage is expected to rise to 30 % by 2050.


• Diabetes is the leading cause of blindness, non traumatic lower limb amputations and kidney failure in the United States.


• Diabetes is a major cause of heart disease and stroke, and increases the risk of Alzheimer’s disease.


• Diabetes costs $174 billion a year. The medical expenses for people with diabetes are more than two times higher than for people without diabetes.


• 79 million Americans 20 years and older have pre diabetes. A condition where blood sugar levels are not high enough to be diagnosed with diabetes but are too high to be normal. Many, if not most, people with pre diabetes will develop diabetes without intervention.

Ironically, as nasty and serious a disease as diabetes is, it is largely self inflicted. Walter Willett, chairman of the department nutrition at the Harvard Scholl of Public Health says that “type 2 diabetes (which represents 95 % of all diabetes) is almost a totally avoidable disease. We estimate that more than 92% of the cases could be avoided by diet and exercise.” As mentioned earlier, the majority of those with pre diabetes will develop diabetes without intervention, the good news is that a study entitled the  Diabetes Prevention Program (PDP) has proven that moderate weight loss (5% – 7% of total weight) and 30 minutes of exercise five days a week reduced the risk by close to 60%.

Without question, inactivity and weight gain is driving this diabetes epidemic. Maintaining a healthy weight and staying active are your best bets at prevention, and as the DPD has shown, even those at high risk for developing diabetes can greatly reduce their risk with moderate weight loss and exercise.

For more information, visit www.diabetes.org. I also encourage you to look over this American Diabetes Month 2011 PowerPoint presentation from the American Diabetes Association.

Thank You and Congratulations!

We celebrated Milestones last week here at H3 during Reunion Week. 2011 was a huge year for Hilton Head Health with the opening of the Culinary Arts Center, being featured on A&E’s weight loss docudrama “Heavy,” as well as developing the H3@Home Coaching and H3 Extended & Intensive programs just to name a few. But the real cause for celebration was the reflection back on where we’ve been: 35 years of Health Choices, 30 years with the Wright Stuff and 15 years of Dedicated Ownership.

The week was filled with special activities commemorating these accomplishments including a 30 mile walking challenge. We had such a great time celebrating our accomplishments and yours! Now that the week has come to a close, we’d like to thank you for participating in our program year after year, writing incredible reviews for H3 and the CAC on TripAdvisor and Yelp, sharing our blog posts with friends on Facebook and Twitter and for simply being a part of the Hilton Head Health family!

With Thanksgiving just around the corner, we’re taking the time to reflect on all the things that we are thankful for and we encourage you to do the same. Thank your friends and family for their support but don’t forget to thank yourself for having the courage, determination and dedication to make your health a priority.

Congratulations to the following for completing the 30 Mile Walking Challenge last week!

George S.

Chester K.

Tammy G.

Caroline H.

Michael P.

Cynthia W.

Rusty B.

Barbara F.

Kelly M.

Jamie Q.

Virginia F.

Anna E.

Holly G.

Stella W.

 

Surprise and Delight

[caption id="attachment_6797" align="alignleft" width="400" caption="Baby Gianna"][/caption]

This past week, the newest member of our H3 family was born!  Gianna Heather Colella arrived Friday afternoon, 11/11/11, healthy and beautiful.  Saving the surprise for the moment of birth, Stacie and her husband discovered they’ve been blessed with a new baby girl!  They even saved the surprise for Stacie’s mom, letting her unwrap the baby at the hospital to find out she had her first Granddaughter.

Creating anticipations and surprises in our lives can be very healthy.  It can add excitement, expand our imagination, heighten senses and feelings, and even create motivation.  On the flip side, anticipations and surprises can sometimes also cause grief, stress, fear and roadblocks to progress.  For example, consider a “surprise” bill that comes in the mail, or an accident or the fear of anticipating the loss of a job. 

Creating goals, challenges and tackling obstacles toward positive change helps train us to handle negative challenges and barriers that present themselves.  Just as our bodies needs training, so does our minds.  The anticipation of a new baby or even your first 5K can really create some positive energy and motivation to prepare yourself for the change.  What are you anticipating or looking forward to in the coming months?  Years?  Use it to your advantage and build on that energy that naturally arises from thinking about that event!  We’d love to hear from you – what are you energized about??

H3 Recipe: Garlic Mashed Potatoes with Savory Herb Gravy

Garlic Mashed Potatoes

INGREDIENTS:

1 large Potato (Russet or Yukon Gold), medium chunky diced

1 medium Turnip or Sweet Potato or 2 parsnips/carrots, chunky (optional)

1 ounce Fat-free cream cheese

1/2 teaspoon Fresh thyme

1/2 Tablespoon Fresh garlic, minced

¼ teaspoon Salt

To taste Ground pepper

1/4 cup Fat-free or 1% milk; as needed

PREPARATION:

• Preheat pot of boiling water or small sauté pan for steamer basket.


• Place washed potatoes and other root vegetables (if any used) and steam or boil until just soft.


• Strain potatoes from pot or steamer basket and transfer to a deep bowl and whip with an electric mixer.            


• Sauté the fresh garlic in same pot used to boil potatoes.


• Add remaining ingredients (excluding milk) and whip until smooth.


•  Add milk as needed to create a nice texture.




• Be sure not to over mix potatoes as you could end up with gluey potatoes.

Number of Servings: 4

Serving Size: 1/2 cup

Calories: 59

Fat Grams: Trace

 

Savory Herb Gravy      

INGREDIENTS:

2 cups Reduced chicken, vegetable or other stock; de-fatted, low sodium

1 each Bayleaf

1 each Shallots, chopped

4 each Peppercorns

1 Tablespoon Rosemary, fresh, chopped

1 Tablespoon Thyme, fresh, chopped                

1/4 cup Half and Half

2 Tablespoon Corn starch Slurry (2 ½ T of cold water mixed with CS)

¼ teaspoon Salt

To taste Pepper

PREPARATION:

• To reduce stock, begin with two or three times the recipe amount.


• Simmer over low heat with all ingredients except for the last three.  Simmer uncovered, until stock has reduced in volume to the amount the recipe calls for.


• Strain out herbs, bay leaf, onion, and peppercorns.                            


• In a small, heavy-bottomed saucepan, bring stock down to a simmer


• Pour half and half, corn starch slurry into simmering stock; whisking constantly until smooth gravy forms.


• Season with salt and pepper.       

Chef’s Note:  If you want to create a better mouth feel for the gravy, add 1 tablespoon of butter, this of course changes your calories but might be a more satisfying texture.

Number of Servings: 10

Serving Size: 2 oz.

Calories: 46

Fat Grams: 3

Sharing Success: Cari Davine

Where to start? To the simplest note, Cari Davine has been a true example of how to take wellness coaching and literally run with the support backed from a coach. Her journey began in early May 2011 and has not stopped or wavered in the slightest to this very day. When I first met Cari, I noticed that she was somewhat self-conscious and un-sure of who she really was, but I was completely wrong. As Cari went through our Health Lifestyle™ program she not only shrunk in waist sizes, but her aura completely changed. The biggest switch I began to notice was that she started to feel like herself again and any self-consciousness was thrown out the window. Her energy changed and she started to find the fun in pushing herself to the limit. She took almost all of our toughest classes and stayed focused her entire stay leading into the coaching program. Before leaving, Cari attend our H3@Home information session and I’ll never forget what she said to me after the session. She explained “I want you to be my coach, I am fed up with the old Cari and I am never going back.” Right when I heard this, I could honestly feel her motivation ringing in my ears. I was excited to have the opportunity to work with Cari and had 150% confidence that her seriousness and assertiveness for her life would take her wherever she wanted.

As Cari began the H3@Home Coaching, she had a solid base of fitness; however now it’s as good as any athlete out there (I’m jealous of her ability to recover after workouts). She has established times to attend CrossFit (a popular group exercise class), scheduled morning runs, and even found a love for boxing (as long as it doesn’t bulk her up). Each week Cari attempted to add a different component to her fitness and now incorporates yoga while ensuring all her fitness choices remain fun. Right out of the gates, her strategy with the nutrition was to go with a healthy food delivery service called NIM (Nutrition in Motion) as this provided her a straight forward approach to maintaining a 1200 to 1400 calorie diet. Over the last two months, Cari has switched to choosing her own portions and focusing on more of a paleo-lithic approach (lean meats, vegetables and fruits). She successfully prepares each week and portions food on her own, while making great decisions when eating out and keeping it as SIMPLE as possible.

It may sound like Cari has all the time in the world to make this happen; however, she is actually a top executive lawyer for a media company in Westmount, Quebec. She travels every now and then to New York and Los Angeles, and typically works close to 50-60 hours per week.  The position she is in is very demanding as she teaches law classes and even has to find time to attend the Emmy’s every now and then. The fact is that Cari has made her health THE PRIORITY. She has not given herself any excuses and has set up specific times of when she works out. She plans ahead regularly and does not procrastinate in any facet of her life. She’s able to remain flexible and make wise decisions even when her weeks get slammed. Her proactive approach has not only evidenced a 60 pound weight loss, but has changed her attitude and overall being in this world. Her entire organization has noticed the switch she’s made in her life. Battling obstacles and not accepting “no” as an answer, Cari has recreated her lifestyle and that’s the cold hard truth. She is never going back and has become the person she always knew was inside of her. Congratulations Cari, you’ve done amazing and will continue to down the line.

[caption id="attachment_6783" align="alignleft" width="420" caption="Cari May 2011"][/caption]

[caption id="attachment_6782" align="alignleft" width="420" caption="Cari Nov. 2011"][/caption]

Please comment on how H3@Home Coaching has benefitted you in any of the following areas: appearance, motivation, energy, exercise habits, eating habits, sleep, self-esteem or stress.

Through H3@Home I have been more motivated to stay on track than ever in the past. I have stayed confident and committed to achieving my goals and have managed to keep tipping the scale down and continued marching forward even when I have had setbacks. My energy is positive and high and I am no longer reaching for the snooze button in the morning. I take pride every day in what I look like as opposed to having to reach for the stretchy leggings and oversized shirts but am having fun with my closet again.           

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

I attribute my continued motivation to my weekly sessions with Jeff. He has listened to me freak out or has just laughed with me when I needed it. Knowing that I can reach out and complain about something which in the past would derail me from my goals has been the greatest comfort. When I first came home from H3, I was sad, lonely and not ready to get back to life. Sure it was great to see my family and friends and receive the compliments on how I looked but I missed the bubble of H3 and was scared. Getting the first call from Jeff the week after I left helped center me, brought everything back into focus and gives me the strength week after week to keep chasing my goals and ultimately my dreams. Realizing I am not alone and still having the support from the island makes everyday a better one.

How has wellness coaching impacted your behaviors/lifestyle at home?

The coaching keeps me moving, committed, focused and at the end of the day happy. My new motto is no excuses because I need to celebrate and live my life – not watch it go by. Speaking to Jeff makes me want to hit CrossFit and kill it. I hear his voice in the morning when it is 5am and I need to get my training run in. 

What aspect of the H3@Home Program has been the biggest benefit?

I am going to be honest and say that the most important tool for me is my coach. The most important part of all this for me is talking it out, keeping my connection to H3 and remembering what I accomplished when I was there and how to keep it going...that is why it works for me – Thanks Jeff…xo

Don't Let the Appetizer Become Your Whole Meal

[caption id="attachment_6753" align="alignleft" width="300"] Fresh Tomato Salsa[/caption]

There are many great reasons to have appetizers before your meals, but remember the appetizers should not be as big as the main course. They are to slightly seize the appetite before the big meal, so you don’t feel like you are starving, plus appetizers always buy you cooking time.
Rule Number 1: Don’t make your appetizers so heavy you won’t want to eat the main course otherwise you have wasted time and energy on the best part of the meal.
Rule Number 2: Make your appetizers simple but tasty, such as a vegetable crudité (raw vegetable platter). Shrimp cocktail is also a simple appetizer and it offers minimal calories.
Rule Number 3: Make only a few appetizers, no need for a buffet. Remember, it’s a good thing if you run out of appetizers. That means guests are probably still hungry and not too full for the main meal!
Make sure your appetizers are bulked up with vegetables so you are eating more nutrient dense foods that are not a waste of calories. For instance, let’s make mini pizzas, Arnold sandwich thins layered with H3 marinara, spinach, chopped peppers, onions, mushrooms, tomatoes, and turkey bacon bits then garnished with part skim mozzarella cheese. Perfect!
How about spinach artichoke dip, use twice the amount of fresh spinach then sneak in onions, artichokes, fat free cream cheese, skim milk and a small amount of parmesan cheese.
You might be asking, what about buffalo chicken wings? Well, how about buffalo chicken tenders with our low fat Bleu cheese dressing. The boneless chicken tenders look like they have been fried but are actually baked and contain much less calories and fat.
Always try and rely on some easy appetizers that in general are not high in calories, but that everyone loves. Who doesn’t like salsa? It’s the chips that get us in trouble so try cutting corn tortillas into chips and baking them!

Here are a few other naturally lower calorie appetizer ideas:
H3 Hummus and baked whole wheat pita chips
Pico de gallo with baked corn tortilla chips
Fat free cream cheese and onion dip for veggies
Refried bean dip with baked corn tortilla chips
Baked chicken tenders with H3 BBQ sauce
Panko shrimp with H3 bang bang sauce

Now for the cheese and cracker tray…let’s talk about this for a second. Cheese is great but those calories sure do add up quickly. Pick more pungent cheeses to be on our cheese tray such as Sharp cheddar, Provolone, Havarti cheese, Feta cheese cubes or rounds, Gruyere cheese or Gouda cheese. Make the selection stronger so we are less apt to eat more. The more flavor in the cheese, the less we will want to consume.
Make your holidays special like you always do, just save yourself some calories by making the same great food you usually do but with a little twist!

Salute the Full Moon with a Yoga Moon Salutation

With the Full Moon passing this Fitness Friday, I encourage you all to take a moment and salute the moon. The Moon Salutation series in yoga, also known as "Chandra Namaskara," is a series of interconnected postures that pay tribute to the power of the moon and its particular influence on the earth and our lives. A full moon completes the cycle, at most it represents change. Symbolically, it represents the end of a chapter- the promise of shedding light on the things we may no longer need to hold on to (i.e. inactivity, stress, etc.). Thus, performing the moon salutation series will encourage many things. For some, it will encourage something new, a new light- a yoga practice. For others, it will honor light toward better flexibility, improved balance, strength, creativity, fitness and overall health.

The moon salutation is characteristically practiced in the afternoon, evening and or night, when the moon is in ascendancy. But, the sequence can be practiced anytime as it generously offers a full body workout.

1. Begin in Mountain (or standing) pose. Take a deep breath in. On your inhalation bring your awareness to your stability. The strength in your legs; the power in your core; the openness and acceptance in your heart; as well as the expansion and growth from your roots to the crown of your head. Experience the stillness, the calmness and the ease of your mountain pose. Exhale completely. Follow with yet another deep inhalation, and on the exhalation this time simply open your practice by saying the term “Namaste” (na-ma-stay). A term we generally close the class with however, today- in efforts to honor the light of the moon as well as our own, “namaste” is light-fully appropriate! Simply take a moment now to acknowledge and bless the light within.

2-6. Breathe in and bring the arms up- into a skyward extension. Meet the hands together as you reach up into the sky. On the exhale, reach to the left to transform yourself into the crescent moon.

Inhale into the upward extension again, and on the exhale reach to the right. This time re-forming the crescent moon and balancing the left and right hemispheres of the brain. Inhale back to center. Exhale to set.

7. Breathe in and step wide. Point your toes out, keeping your knees bent and your back straight (sumo-squat). Bring your arms into right angles with the palms facing the ears. Exhale as you form the upward facing crescent: the sacred chalice of life.

8. Inhale to straighten the legs and extend the arms out into a “T.” Exhale as you experience a sense of infinity.

9. Inhale to reach into triangle posture. Reach for the right ankle or the floor. Reach the left arm to the sky. Exhale as you reach higher- lengthening and reaching towards your highest aspiration.

10. Inhale as you square your hips and turn downward over the right leg. Bring your left arm down and grasp both hands above the right ankle. Extend the spine forward while gazing slightly upward. Exhale as you shine your light forward.

11. Inhale as you carefully guide the left knee down to the mat (remember to use a pillow or blanket if you need extra support). The right knee shall remain bent, in a deep lunge (weight remaining in heel). Balance and lift both arms skyward, straight up as if you were hugging your ears and reaching for the sky. Exhale as you become the peaceful warrior.

12. Inhale as you drop your hands to the floor. Extend the back leg straight spinning the back heel to a 45 degree angle. Place your right hand on the inside of the foot, palm aligning with heel. Reach your left arm over your head, palm facing down. Embrace the full side angle as you open your heart and shine it to the sky. Exhale as you create a side angle line with your left leg and left arm.

13. On your next inhalation, using your abdominal strength, windmill up to your five pointed star.

14-25…Simply repeat the sequence in reverse order and on opposing sides.

Finding inspiration at Mile 25 of 26.2

It was 48 degrees at 6 am as I waited in line for a shuttle and it felt more like cats clawing my stomach than butterflies.  In less than two hours I’d be running my first marathon.

The 26 mile and 385 yard run was established in 1896 as one of the original modern Olympic events.  It was to commemorate a fabled Greek messenger named Pheidippides, who ran from the battlefield near Marathon to Athens announcing the Greek victory over Persia.  Moments after Pheidippides arrived with the word "Νενικήκαμεν" (“We have won”) he collapsed and died on the spot from exhaustion.  It wasn’t until over two centuries later that we sensationalized the daunting event. 

I often admit that running is not my passion.  But, I do have the urge to test my limits and achieve what few have finished, let alone attempted.  Emil Zatopek said of marathon runners, “We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon."  I was ready to experience a newfound glory.

After waiting for over an hour I was finally able to board a shuttle en route to the start of the Inaugural Savannah Marathon.  The event was host to 23,000 runners.  I was slotted into the 3^rd wave of participants, set to depart around 7:35 am.  However, my shuttle didn’t arrive to the corral until 7:45.  I had time to quickly use the bathroom, check my gear and run toward the start.  After very little warm-up I crossed the start line with the 17^th wave.  I was totally flustered and spent the next 6-8 miles weaving in and out of the pack.  I kept telling myself, “run your race.”  I didn’t want to get caught in trying to catch my pace group.  So, every few minutes I would glance at my Garmin GPS wristwatch to make sure I was staying on track.

Positioned along the route at each mile was a different band and/or cheer group and lining the streets were locals screaming, “WELCOME TO SAVANNAH.”  The enthusiasm was contagious and at points my labored breathing gave way to a harmony of footsteps.  I ran the race exactly how I had planned, eight minute miles, water every other station and a couple sugar gels before the half way mark.  Once I past mile 14 every step I took was now the furthest I had ever run.  My training regimen was rather unconventional, consisting of very short hard bouts of running rather than long monotonous pavement pounds.

At mile twenty-one the pack steered left up an interstate onramp into a heavy head wind.  I spent months wondering what this moment would feel like.  The moment when your legs give up and your mind takes over.  It was as if someone had started pounding my thighs with a handful of glass shards.  The pain, combined with stiffness, lessened the enthusiasm.  Excuses were rhythmically bouncing through my glycogen-depleted mind.  After four miles we exited the expressway overpass and were steered alongside the half marathon finishers for the last mile.  At that point there were hundreds of walkers completing their four hour, thirteen mile race.  I immediately said to myself, “just walk, you’ll be sure to blend right in.”  At that exact moment I saw wartime veteran Steve Martin (pictured below).  Steve has two prosthetic legs.  He served in Afghanistan where he lost both his legs in September 2008.  It was now clear that the pain I had been experiencing paled in comparison to his struggle.  As I trotted by with a breath of inspiration I looked back in to his eyes and for a moment my life was put in perspective.  The marathon wasn’t about running 26.2 miles.  It was about overcoming dissension and discord.   I finished the race enamored with the hordes of people cheering me on including friends, family and loved ones.  It was an accomplishment I will relish for the rest of my life!

 

[caption id="attachment_6764" align="alignleft" width="400" caption="wartime veteran Steve Martin"][/caption]

A Thankful November

This time of year we take a break from our busy lives and schedules to thank our loved ones for all their support and care over the years. Instead of focusing on food, what better way to show your loved ones you care than to help them and yourself put health first. Here are a few simple ways to show your loved ones you care:
• A simple phone call can go a long way. If you’re like me, you have every intension of calling an old friend to catch up but by the time you get home and unwind, all you want to do is go to sleep. We all know time is precious so take the time to call your friends if for no other reason than to let them they were on your mind.
• Go for a walk. Pick a day to meet with a friend regularly for a 20 minute brisk walk. Just a 20 minute walk equals about one mile, during which you can catch up on what’s going on in your lives, take some time for yourself to de-stress and burn about 100 calories.
• Plan a family activity. Whether it’s the whole family, a spouse or friends, strive for participating in at least one group activity per week for the month of November. You can ride bikes, have a field day or even a game night. Just spending quality time together without phones or television interrupting brings people closer.
• It is typical in our society to show love through food so if you just feel the need to give the gift of food make it healthy. Be sure you’re not setting your friend up for failure if you know they’re trying to eat well this holiday season. Instead of bringing someone their favorite dessert that is impossible for them not to eat all in one sitting, give them a healthy dish already portioned for them. Ask for the same courtesy in return. Visit the Healthy Recipes page of H3Daily for some great hor’dourves and healthy dessert ideas like Saucy Apricot N’ Spice Meatballs or Pumpkin Spice Cake.

The Holiday Paradox: Surviving Grief during Seasonal Celebrations

There are many of us who look forward to the traditional winter holidays with joy. The excitement is so omnipresent that as a culture, we only give a small nod to Thanksgiving before Christmas decorations and music are everywhere (a minor irritation to many of us trying to live a mindful, present life). However, for those of us who have lost someone special, the Holidays can be a sorrowful reminder.

At holiday time, we not only grieve for the person who died, but also for the life we lived with that person or for the dream of what that life was supposed to look like. People are reminded, once again, that real death, real loss, doesn’t happen all at once. It happens over time with little reminders like a familiar scent, or big reminders like a traditional Thanksgiving dinner with an empty chair.

Judy Heath, a Psychotherapist and author with over 20 years of experience in bereavement counseling reminds us, “Holiday celebrations are interwoven with memories of our loved ones and when we face those holidays without him/her it may become almost unbearable. When we are surrounded with the sights and sounds of the approaching holidays, we are reminded again and again that our lives have changed forever.” Although grief may suddenly intensify during the holidays and people may think they are going backwards in their mourning, Judy assures individuals that this is a natural part of the grieving process and that individuals need to find comfort in knowing they are exactly where they need to be.

It’s important to look ahead at the approaching holidays and prepare yourself for any emotional shifts that may arise. Here are a few suggestions by Judy Heath, MSW, LISW, that may help:

1. Be patient with yourself - Forget the "shoulds". Don't send out cards or feel obligated to decorate, if you don't want to. 

2. Be Realistic - Don't try to hide difficult moments.

3. Plan Ahead - Grievers lack concentration, so make lists!

4. Change something - Sometimes folks don't want to have that empty chair at the table so they decide to do something different. They may celebrate at someone else's home or take a trip. Think what might make you comfortable and then have a “Plan B" - just in case. It is often hard to predict how you'll feel on that day. I knew one lady who volunteered at a soup kitchen.

5. Let people help you - Cooking, cleaning, shopping, decorating - let others pitch in. Grief is lonely and zaps your energy.

6. Decide ahead if you want to hang your loved one's stocking, etc.

7. Sometimes people have a special ritual in memory of the deceased. Light a candle, tell stories about the person who passed, look at pictures.

8. Some churches have special services for those in grief.

For more information on moving through grief, or to purchase Judy Heath’s book, No Time for Tears: Surviving Grief in America, go to: http://www.judyheath.net/

H3 Recipe: Classic Tuna Swiss Melt

 



INGREDIENTS:

12 ounces Tuna; canned, pressed and drained

2 ounces Swiss cheese; sliced super thin, ½ slice per person

4 each Whole wheat bread or sandwich thins

¼  cup Hellman’s reduced fat mayo

¼  cup Celery; diced very FINE

1 Tablespoon Green onion; (bottom bulb part only) chopped fine

¼  teaspoon Sea salt

¼  teaspoon White pepper

4 each Lettuce, tomato, red onion set ups (slice red onion thin)

PREPARATION:

• Preheat oven to 350° F


• Mix tuna, mayo, celery, green onion, salt and pepper.


• Lay whole wheat bread out on greased sheet pans


• Place ¼ cup mixture of tuna on each piece of bread and spread out.


• Then lay ½ a slice of Swiss cheese on top of each open faced sandwich


• Bake in oven for about 10-12 minutes

Yield: 4 open face sandwiches

Serving Size: 1 open face sandwich

Calories: 263

Fat: 8.5

Enjoy the Holidays without Guilt or Regret

It’s November, and “eating season” is officially open. If you’re trying to lose weight or just maintain your current weight, the next couple of months are likely to be a challenge. To get through the holidays without packing on pounds, you need a plan. Here are five tips to help you enjoy the festivities without guilt or regret:

 Get moving. Even though it feels impossible to fit in another activity, make exercise a priority. Whether it’s time at the gym, a fitness tape at home or a brisk walk through the mall, physical activity not only burns calories but boosts energy and combats stress.

 Make smart choices. Enjoy small portions of your favorite holiday treats, and skip the foods that you can have any time. For example, you can have chips and dip all year round. Pass on the ho-hum and go for the seasonal delights–in moderation, of course!

 Drink up. Concentrate on staying hydrated, which will also help you feel full and satisfied. Drink two glasses of water before the feast and an extra glass between those adult beverages. If you find it difficult to drink plain water, add a twist of lemon or lime or a splash of cranberry juice. Limit alcoholic beverages to one or two cocktails or glasses of wine. Remember: nobody really notices or cares what you’re drinking. Save calories and avoid hangovers with good old H2O.

 Change your focus. While holidays may seem to be all about food, you can make them about connecting instead. Shift your focus from the food to friends and family members. Plan activities, play games, reminisce. The real gift is in the love and laughter that you share. The food is just the bow on the package.

Cut yourself some slack. Give yourself permission to be a little less than perfect with all of your holiday preparations. Decide which traditions really matter and let go of the rest. The resulting state of calm will save your sanity, help prevent emotional eating and allow time and energy to truly savor the season.

Healthy Holiday Tips & Tricks

Here come the holidays! Family, friends, fun, and FOOD! With all of the excitement it is easy to forget about portion control and H3's healthy cooking tips. Take these 5 tips to every holiday party you attend this year and you will make it through the holidays healthy and happy.

1. Starting with the turkey: Use turkey breast with the skin off or if you are at a party go for the white meat. The white turkey meat is much leaner than the dark meat.


2. Grab a Metabo-meal: Before you head to a holiday party grab a banana, carrot sticks, or a low-calorie healthy snack. This will keep your hunger at bay and you will be less tempted to over-indulge.


3. Eat your veggies! If you are responsible to bring something for a holiday party bring a healthy option. Such as Light Hummus with vegetables, Green Pea Guacamole with baked tortilla chips, or Spinach and Artichoke Dip with a whole wheat baguette.


4. H3 Desserts: When preparing a dessert for a holiday party, cut your calories where you can. Eat only a small portion and prepare a dessert that is lighter in calories and fat. Such as; Super Soft Chocolate Cake with Oreo Filling or H3 Pumpkin Cheesecake.


5. Water: Drink up your water! Water will not only keep you hydrated but it will also fill you up. Staying hydrated by drinking water will assist you in turning down that extra piece of pecan pie, drinking excess alcohol, or any soft drinks.

Friday Fitness: 26 Way to Celebrate World Run Day

This Sunday, November 6^th is the 12^th annual World Run Day.  For some of us here at H3 this day comes in perfect timing. This Saturday Fitness Director Adam Martin and Guest Services Director Allison Adams will be running in their first 26.2 mile event, the Savannah Rock ‘N’ Roll Marathon, and on Sunday I will be participating in the New York City Marathon.  It is exciting to be getting ready for an event that you have spend months preparing for and logged many miles along the way!

The purpose of World Run Day is to celebrate and support the sport of running and promote charitable giving. You do not have to be competing in a marathon to celebrate World Run Day. In honor of the 26.2 miles that we will be taking on this weekend, here are 26 ways that you can embrace or support the sport of running right where you are! 

1. First and most simple, just get out there. Hit the pavement, or treadmill. Set a distance or amount of time and just enjoy.


2. Find a local race to volunteer at. You have no idea how valuable volunteers are!


3. Find a race to sign up for in you area online at www.active.com


4. Be a spectator at a race. Cheering is the best way to support those out there, you can provide energy in the most crucial moments!


5. Stretch! What this video on the importance of dynamic and static stretching.


6. Support a local Walk for a Wish or Relay for Life. You do not have to compete, look into sponsoring a runner.


7. Establish a pre-run routine. Drink a full glass of water, do your warm up exercises and listen to that one song that always gets you motivated.


8. Join an online community like www.dailymile.com. You can share your comments and encourage others.


9. If you have a friend or acquaintance who is a runner, ask them about it. People love to share their passions. This is a great way to show your support.


10. Go to the track


11. Take your pet out for a walk


12. When out for a run or walk, say “Hi” to those you pass. You might just make someone’s day.


13. Go for a stroll around a local park


14. Gather some friends and lead your own Treading class (check out the fitness tab for a treading routine)


15. Go watch a cross country race at local schools. Many schools are gearing up for the local and regional championships. This is the opportunity to go see some real young talent.


16. Go to a local running store and have your stride assessed to make sure you are in proper shoes. The right shoes can be a game changer.


17. Find a local Girls on the Run program. It is a 5k training program for girls that not only teaches running skills but build self-esteem and healthy body image.  Volunteer or donate to this amazing program.


18. Invest in a good running clothes- no cotton!


19. Sign up to run a race for a charity; crossing the finish line is so much more meaningful when you are participating on behalf of those in need.


20. Perfect your form and learn how to Run Right-Video 1, Video 2, Video 3


21. Keep hydrated, this is an important component of any fitness program, make sure you keep yourself hydrated for a successful work out.


22. Keep a running log of your workout. Include things like: how far did you go, what was your pace, where, and how did you feel?


23. Get out in the morning. When the temperature is cool and before the stresses of the day can make you think twice.


24. Practice good posture throughout the day. Good posture can benefit your running by making you more efficient and less prone to injury.


25. Buy a running magazine and pick up helpful tips and be inspired by stories of true dedication.


26. Run on different surfaces. Dirt is better then asphalt, and asphalt is better then concrete. Mix up where you go for your run, to give your legs a break. 

Most important thing is just getting out there. You do not have to have big, lofty goals. Just enjoy the sport of running, where the only equipment you need is a pair of shoes!

Best way to combat chronic inflammation

Chronic inflammation has been linked to several serious diseases including heart disease, cancer, Alzheimer's disease, and diabetes. In addition, because there is a strong association between inflammation and muscle loss, it may reduce metabolism and contribute to disability.

Clearly, chronic inflammation can have a huge impact on our health. The question is what can be done to counteract it? An article in the November, 2011 Nutrition Action Healthletter, reviewed the latest research and here is the bottom line. While eating a healthy diet – rich in seafood, beans, vegetables, fruits and whole grains may help, according in Walter Willett MD, chairman of the Nutrition Department at the Harvard School of Public Health, “the most powerful way to reduce your inflammation factors is to lose weight".

Ishwar-lal Jialal of the University of California explains that "fat cells spew inflammatory chemicals into the blood stream" where they are then sent throughout the body. While Jialal's research suggests that subcutaneous (under the skin) may also be proinflammatory, most of the evidence points to visceral (belly) as the main culprit. The good news is that losing as little as 5 - 10% of your total body weight results in 30% reduction in belly fat. In other words, a moderate weight loss translates into a significant reduction in belly fat and the proinflammatory chemicals it produces.

An End to Food Labeling Confusion

We all complain about how confusing food nutrition labels can be. What should we be looking for? How are we supposed to compare one product to another? If you are not shown exactly what to look for, it can be very difficult to make the healthiest option based on the current food label… and to be honest, I think I know what to look for and sometimes I still get confused. Well, the Institute of Medicine has heard our cries and answered with this new food labeling system.

The proposed system rates products based on their salt, added sugar, saturated and trans fat content. These categories were chosen after a finding earlier in the year determined calories, saturated fat, trans fat and sodium are the biggest culprits in our food that cause disease.

The new labels would be placed on the front of food packages and would be more graphically designed making them easier to read and understand. The Institute of Medicine is playing around with a check mark or stars rating system.

The next question is will they actually work? If this new labeling system passes you have to wonder if it will really influence consumer habits. Call me optimistic, but I believe people will be willing to pay an extra 20 cents for a product with three stars over a product with just one. My only hope is that this new system provides accurate information to consumers because we all know there are ways to get around rules. I think now more than ever people are concerned about their health and their future, so let’s do it right and demand a system that benefits everyone. Hey, if anything hopefully the buzz will get people talking about health.

Family Traditions

Sunday night Juan and I prepared the table to carve a Halloween pumpkin with Hala, our 2-year-old.  We got the new kit they have now where you can choose a design and mark your pumpkin with a sticker stencil (I sure wish they had those when I was a kid!).  My favorite part growing up was actually scooping out all the seeds and the gooey insides.  Unfortunately, Jada, our youngest, was tired and a little fussy at the time so I had to tend to her. 

I found myself getting upset that I wasn’t able to participate in my favorite part – that Daddy was getting to have all the fun and it wasn’t even his idea!  In the midst of those thoughts, somewhere a fresh new outlook fought its way through.  I realized that I didn’t need to have the same experience as I did in my childhood… I now had a new appreciation for the fact that I can experience this Halloween tradition as a Mom.  I was filled with so much emotion – warmth, contentment, happiness – as I watched Hala discover, help and ask questions about everything that was going on. 

It brought me joy to watch Juan as he gave instructions to Hala, his helper, and enjoyed teaching her and participating in the activity with her.  When it was all finished, we lit it with a candle, turned off the lights and took a picture of all their hard work.  It was in this moment that Juan said, “Well, that’s the first pumpkin I’ve ever carved.”  I was astonished.  For me, it was something that was a given – just part of the Halloween holiday.  I couldn’t believe he’d never done it before! 

Hala wanted to go for a walk afterward, and while she was tricking around and I walked along side her, I took that time to savor the gratitude I was feeling for the opportunity to remember my childhood traditions and create new ones with our growing family. 

Traditions are nice, but sometimes we can get caught up in how things are supposed to be.  What’s more important is being in the moment and enjoying the experience with an open heart and mind.  As we move into this holiday season my hope, for you and I alike, is to find that place where we can truly be in the moment and enjoy all that is around us. I hope we appreciate each moment for the experience it brings us this year, no matter how similar or different it is from past traditions.  Happy Holidays!