Healthy New Year's Eve Recipe: Champagne Sorbet

INGREDIENTS:

3 cups Champagne

1 cup Sugar

1 Tablespoon Corn Syrup

1 ½ cups Grapefruit juice

¼ cup Lemon juice, fresh squeezed

PREPARATION:

• Plan ahead and freeze an ice cream bowl the night or day before making your sorbet.


• Put champagne, sugar, corn syrup and zest into a saucepan.


• Bring to a vigorous boil to dissolve sugar.


• Then mix in grapefruit and lemon juice.


• Chill completely. 


• Once completely cool, which should take about 2 hours in the refrigerator, place in an ice cream freezer bowl and turn until thick and semi frozen.


• Place the sorbet in a metal bowl or pan and let freeze for at least 4 hours before eating.


• Use a one ounce scoop for each serving and garnish with lemon or grapefruit peel.

NUTRITION:

Serves: 24

Serving Size: 1 ounce

Calories: 46 calories

Fiber: < 1 grams

Carbohydrates: 4 grams

A Season of Presence, Not Presents

We are full on in the holiday season. Presents are being given, you are debating taking down decorations now or in a week, and you are looking forward to the last few holiday parties with friends. During this most wonderful time of year let me ask: is your focus this season on Presents or Presence? How often do we run through the holiday season shopping, cooking, attending parties, get togethers, family gatherings, giving presents, leaving us feeling like we are doing well to “survive the holidays?” In keeping with the spirit of the season and focusing on being mindfully present in our lives, let’s take back this time of year and choose not to survive but to thrive.

Right now we are focused on what we can give to others. That is a wonderful mindset and something we should hold onto all year round. But it is also important to shower yourself with love and care. Here are a few FREE suggestions of gifts to give yourself during this season of spending.

• Time: Gift yourself 10-15 minutes during your day to be silent. Leave the journal at your side and spend time in quiet reflection. With no expectations, allow your mind to quiet and your soul to rest.


• Forgiveness: “Failing is as certain as sunsets. Our greatest glory is not in never failing, but in rising up every time we fail.” -Ralph Waldo Emerson

Is there something that you need to forgive yourself for? What can you learn from that experience as you rise up and continue forward?

• Self Love: Take some time and fill out this Self Love Letter from my Self Care lecture here at H3. Take some time to connect with all of the reasons why you are awesome!


• A Sense of Humor: He (she) who laughs, lasts. A good laugh can do amazing things to clear out the darkness. Smiling (even when you do not feel happy!) can change your outlook. Remember, every passing moment is the opportunity to turn it all around.

Are you thinking about New Years Day coming up? Are you stressing about writing New Year resolutions and making this year the best yet? Check out this great blog post written by Lisette last year, she offers a new perspective on looking at the New Year.

The History of Champagne: From the Devil’s Wine to drinking the stars – The ultimate transformation

From Laura McCann, Dining room manager & in-house wine expert. Laura will be featured on H3Daily once a month to share her vast wine knowledge. It is part of the Hilton Head Health philosophy to consume alcoholic beverages only in moderation in order to maintain a healthy diet and lifestyle.  

We are close to toasting the New Year and our heads are dancing with all of our resolutions; so while you lift a glass of your favorite bubbly and look ahead to the transformations your life will be taking in 2013 think of the story of Champagne:

The Champagne we know today started as what is now a happy accident. The region of Champagne, which is in the high northwest of France; has been producing wine since the time of the Romans – but the wines of Champagne were often thin, highly acidic, pinkish wines made from pinot noir (think biting into a tart apple) – hardly the stuff that could compare to the famous Burgundies to the south. 

The people of Champagne were desperate to prove they could make wines worthy of the kings that were crowned in the Cathedral of Reims.  But alas, the grapes in Champagne were in an uphill battle to become worthy delicious reds.  One, it is COLD in northwest France so the grapes must struggle to ripen and it is a ripe grape that gives us luscious fruit.  Second, the region of Champagne is a crossroads of northern Europe and this makes it a great pathway for invading armies including Attila the Hun; and war never does good things for grapes.  Lastly, after the wine was bottled and laid to rest in the cool Roman chalk caves to age, they would tend to freeze before fermentation was complete.  In the spring, with the warming temperatures, fermentation would resume and thus bubbles were born; however, these bubbles led to very unstable bottles – imagine flying corks and exploding bottles (fun fact – you are more likely to be killed by a flying champagne cork then by a poisonous spider bite). So these wines of Champagne were dangerous, mad and even called the devil’s wine.  Not a promising start.



Enter one monk, Dom Perignon, he was the cellar master in Hautvillers, it was he who ultimately gave birth to some of the best methods for producing today’s champagne, from blending and stronger bottles to the invention of the Spanish cork.  The blind monk is oft credited with discovering champagne, probably not true; he in fact spent his life trying to eradicate the bubbles.   In the early part of the 1700’s, Philippe Duc d’Orleans came to the French throne and France was thrown into an extravagant decade with fast young women and gay men, where the pursuit of pleasure was the call of the day and nothing went better with this pursuit then the popping of Champagne corks; but champagne was still scarce, unstable and hard to get ahold of so it was Royalty and people of means who had access to the real stuff.  Time and the Industrial Revolution, along with the help of the Veuve (widow) Clicqout, created better and more stable means of producing the effervescent beverage. 

So champagne, with its branding firmly in the hand of those looking to have good times, and its ties to the lustful courts of France and its scarcity had managed to go from a looked down upon wine to the pinnacle of all brands.   So as you are contemplating your journeys in the new year and wondering if you can make all of the changes you want to in life take time to toast yourself with a glass of bubbly and remind yourself that the golden nectar you are sipping also had humble beginnings before becoming the true star it is today.

You may ask what should you be drinking?

If you are really treating yourself go with Krug or one of France’s other big boy houses: Tattinger, Veuve Clicquot, Piper-Heidsiek; or of course Dom Perignon.

You want to treat yourself but save your wallet:  Grower’s Champagne; The big houses of champagne buy their fruit from 15,000 farmers in France and several years ago these farmers realized they could save the best fruit from the vineyard,  sell the rest and make some spectacular bubbly  at $30 to $40 a bottle.

Want to buy from the States: I highly recommend Schramsberg Brut Rose – but ask your local wine shop for their delicious recommendations.

Want to toast the little milestones along the way: Explore the world of Spanish Cava’s and Italian Prosecco’s .  They don’t have the cache of French Champagne but they do have deliciousness just the same and they are extremely wallet friendly.

Friday Fitness: Healthy Holiday Cleanse

Yesterday, you read about Adam's gratifying experience with Yoga and today I'd like to share a simple practice to help you get started on your Yoga journey. Now that we have all indulged in some of our favorite holiday delights, it's time to cleanse the body. This Yoga Twist flow will help revitalize your body and leave you feeling energized and refreshed. So grab your Yoga mat or towl and follow the 5 minute practice below.

Update: My 1-Month Yoga Journey

If you frequent H3Daily you know a couple weeks ago I publicized the pact I’d made to participate in yoga for one full month. This was the first time that I’d ever taken more than a single class in a week. I admit, there are some revelations I’ve had concerning yoga that now make me a believer.

1. Your golf game will noticeably improve

I’d venture to argue that you’d see athletic improvements in any sport with a month of yoga. I’ve played golf three times in the past month and can see significant improvements in my core flexibility and strength. In addition, my balance is trending upward.

2. I’m sleeping much better

In November, I was waking up one or two times a night and in the morning I’d have a nagging back ache that only a lengthy warm shower could remedy. But, now I’m sleeping through the night and waking up feeling refreshed. The shavasana, known in layman’s terms as meditation, increases Alpha wave production in the brain. Picture the relaxed state a monk is able to maintain. These neural impulses help the brain and body relax.

3. I’m part of a new community

Yoga isn’t just about what you can do on your mat, it’s more about how you connect with others off of it. I’ve been practicing at Jiva Yoga Studio here on Hilton Head and they have an amazing community of like-minded individuals who are welcoming and helpful.

4. I can comfortably touch my toes

A month ago I couldn’t believe that before my third decade of life I wouldn’t be able to touch my toes. Sure, I could lunge toward them and possibly scrape the surface of my big toes, but now I can actually grab the bottom of my foot without bending my knees. As we age, flexibility plays an extremely large role in the health of our spine. If you can’t comfortably reach down and touch your toes without bending your knees you’ll likely have back pain far before you could’ve ever expected.

5. It’s not nearly as intimidating as I had imagined

I envisioned being lost in a room of pretzel twisted bodies. Boy was I wrong. There are lots of different levels in a typical yoga class and modifications are plentiful. Sure, there are times I feel a little out of my element, but getting out of your comfort zone is an important part of yoga. If we are always comfortable then we’re never going to improve.

So, it was definitely worth it! I’d encourage all of you to try yoga for just one month. I have a feeling that you’ll get hooked too

Get H3 Inspired by Win

I knew very little about Hilton Head Health (H3) before signing up for a three week stay early in 2012—only that a friend had been there some ten years earlier and that she did pretty well. So I didn’t expect much beyond a horrible time. Wrong. Very wrong. It turned out that I had a fine time, met a bunch of nice people and lost 12 pounds.

The campus is very attractive. It’s composed of one central low rise college campus-like building in a residential setting surrounded by golf courses and lagoons. Not a hospital! I was assigned to a two bedroom attached condo about a quarter of a mile away from the main building that I found charming and comfortable.

I had no immediate medical issues. I just wanted to focus on losing weight and the core of the weight loss program is simple and turned out to be just right for me.

First, the food is very good. H3 goes to a lot of trouble to provide very nice meals, nicely served and amply sized. You are served enough not to be hungry yet nice enough not to be resentful. I was not tempted to go “off the reservation” out of a sense of deprivation.

Second, there is no compulsion. This is not boot camp but a paradise for people who like exercise. There are scores of classes; however, I didn’t do any of them. I hate exercise. Instead, I walked along the beach and shaded golf courses some five miles each day with no pressure from H3 to do anything else.

What did I learn? I’ve lost 18 pounds since my stay at H3. So I must have taken something away. I learned that you should prepare or order food the way you want to eat it—just eat less of it. Doing so will allow you to enjoy all your favorites without falling in the resentment trap. Also, find some daily activity you can do, not something the other guy likes to do. H3 helped me figure out what worked best for me so I encourage you to do what works best for you too.

-Win.

Happy Holidays from H3!

Wishing you a relaxing holiday! Caption this image in the comments!



 

Healthy Recipes: Roasted Tomato Basil Sauce over Chicken Meatballs

Chicken Meatballs

INGREDIENTS:

1 ¾ teaspoons Garlic, Minced

¼ Onion, minced

¼ cup Parmesan, fresh, grated

¾ teaspoon Salt, kosher

¼ cup Flat leaf Italian parsley, chopped

1/8 teaspoon Black pepper

1pound ground chicken

1 Tablespoon Egg Beaters 

PREPARATION: 

• Preheat oven to 350° F. In small saucepan, sauté onions and garlic; cook until tender, about 5-7 minutes.


• Remove from heat and place in medium sized bowl. Add egg, parmesan cheese, salt, pepper and parsley then mix well.


• Add chicken and mix gently with hands just until combined.


• Form into 1" meatballs or ¾ ounce meatballs by weight. 


• Bake for 10-15 minutes or until meatballs are about 145 degrees. Remove from oven.

Chefs Note: Chill in refrigerator, then freeze. Freeze up to 3 months. To thaw, let stand in refrigerator overnight, or use frozen straight from the freezer and heat with warmed sauce.

Number of Servings: 4

Serving Size: 4-6 meatballs (4oz total)

Calories: 180

Sodium: 560 milligrams

Carbohydrates: 2 grams

Fiber: 0 grams

Protein: 25 grams

 

Roasted Tomato Basil Sauce

INGREDIENTS:

¼ cup Olive oil

4 each Garlic cloves, minced

½ cup Tomato concentrate

8 cups Diced tomatoes, canned

12 leaves Fresh basil

1 Tablespoon Sugar

½  teaspoon Salt

To taste Ground pepper

PREPARATION:

• In a large saucepan, heat to medium low and warm the oil.


• Add the garlic and sauté until lightly golden.


• Stir in the tomato concentrate


• Add the tomatoes, basil and salt.


• Bring to a simmer and stir occasionally until the tomatoes break down.


• Remove from heat and let cool slightly and then put in food processor or blender and process until sauce is smooth.


• Make sure to taste sauce and adjust the seasoning if necessary.

Number of Servings:  15

Serving Size: ½ cup

Total Calories: 118

Fat Grams: 7

Food Focus: Flaxseed

 

The Background

Flaxseed is actually one of the first foods in history to ever be cultivated & domesticated.  Yes, this does mean 5,000 years ago people were using flaxseed for nutritional and medicinal purposes.  Four tablespoons (30 grams) of ground flaxseed contains the following:

 

Calories	150
Protein	4 gms
Fat	~12 gms(6 gms in plant omega-3 form) *plant form of omega-3 must convert in our bodies to EPA and/or DHA
Carbohydrate	~8 gms
Dietary Fiber	~8 gms*Caution: consuming 5 or more T. per day may have laxative effect
Excellent source	Magnesium, Manganese, Thiamin, Fiber (soluble + insoluble)
Good source	Selenium
Other	Lignans100-800 times more than other seeds

 

The Benefits & Research

As of right now, many of the health claims, such as lowering risk for heart disease, can’t be 100% conclusive in the research world. However, the compounds found in flaxseed do show promising results in numerous studies.  For example, the plant estrogen found in flaxseed (lignan) and flaxseed oil in animal studies have been shown to slow tumor growth, particularly in the colon, prostate and breast, as well as decreasing inflammation markers in the body.

Most Americans consume plenty of omega-6 fatty acids, but our omega-3 fatty acid intake is not quite up to par (10:1 to 30:1 ratio).  Having a high ratio of omega-6 to omega-3 fatty acids can actually reduce the amount of plant-omega 3 conversion (see above*).  Years ago, humans were following a 1:1 to 2:1 ratio…this isn’t quite a shocker since our food supply has greatly changed.  Bottom Line: 

2-4 T. of ground flaxseed and/or 1 T. flaxseed oil would be a great addition or substitution to your typical meal plan to increase your fiber and plant omega-3 fatty acid intake. 

Different Forms/Sources & Uses

Forms:  whole, ground, flaxseed meal (some oil is removed), flour and oil.  Whole flaxseed doesn’t have the ability to be broken down and utilized in our bodies—ground flaxseed or flaxseed oil is what you want to find. 

Products/Sources:  breads, cereals, crackers, energy bars, mixes, muffins, pastas, snack foods, breakfast foods such as waffles & pancakes, eggs  & other fortified foods.  Try our very own Super Smoothie recipe or adding ground flaxseed to your next bowl of oatmeal or homemade muffins. 

Storage

Keep ground flaxseed in an airtight container in the refrigerator up to 30 days or up to 4 months in your freezer.  According to the Flax Council of Canada, some studies suggest ground flaxseed can be stored up to 300 days without losing its nutrition benefits…what to do??  Store in your freezer :-)

Resources:  American Institute of Cancer Research, Academy of Nutrition and Dietetics, & Flax Council of Canada

Check out Chef Karla’s Tips in Tiny Seed…Big Benefits for more information.

The Sound of Fitness Enthusiasm

As your avid fitness guru, I wholeheartedly aspire daily to motivate you- inspire you- and help to reshape your experiences with fitness! Ideally, I hope to make your fitness experiences better, more enjoyable and more rewarding. “Motivation,” also reasoned as enthusiasm, comes in many shapes, forms and methods—and is essential to adhering to any exercise regimen. For today’s blog post we can label “music” as our fitness “enthusiasm”! Not only does music help to put that extra pep in our step, it also adds a “Fun” element to Fitness—and generally speaking, enthusiasm stems from an intention of fun!

Therefore, all year long, I've been seeking, adding and sharing some of my favorite fitness songs with you; holding an open space for you to gather some enthusiasm through music. Today I ask YOU to share your favorite and/or motivational tunes with me. What does your fitness enthusiasm sounds like? What are your top ten favorite fitness songs of 2012, and/or of all time?

Note: Below, you will find the top ten songs “Fitness Magazine” deems as the “Most Motivating” for 2012, as well as the “Top Ten Workout Songs of All Time”.

Top Ten Motivating Workout Songs:
1. "Stronger Than" - Pete Yorn
2. "King of Anything" - Sara Bareilles
3. "Impossible" - Shontelle
4. "Rockstar 101" - Rihanna
5. "Take My Breath Away" - Michael W. Smith
6. "Waves of Change (Kaskade Mix)" - Samantha James
7. "Sure Fire Winners" - Adam Lambert
8. "Secrets" - OneRepublic
9. "Waka Waka (This Time for Africa)" - Shakira, featuring Freshlyground
10. "Forget You" - Cee Lo Green

Top Ten Workout Songs of All Time:
1. "Get Down Tonight" - KC and the Sunshine Band
2. "Rock and a Hard Place" - The Rolling Stones
3. "Dancing with Myself" - Billy Idol
4. "Eye of the Tiger" - Survivor
5. "Burning Up" - Madonna
6. "Beat It" - Michael Jackson
7. "Walk This Way" - Run-DMC
8. "Strike It Up" - Black Box
9. "Seven Nation Army" - The White Stripes
10. "Stronger" - Kanye West

Fitness Friday: Happy Holiday Workout

Hey there H3 Enthusiasts! It’s been awhile since we blasted a workout your way so I couldn’t think of a better time of year to get creative. Two years ago, I highlighted the 12 Days of Fitness Fun in full length workout, but today we’ve got a new twist to provide a little more holiday joy. Watch the video below and get back to us with comments as you complete it. Remember that safety is number one on any movements and smiling comes second!

Without a doubt, the true prescription for the Holiday Season is soaking in time with family, but don’t neglect your workouts just because the relatives are in town. Remember that the ultimate benefit of following an exercise plan is to impact your mood and how you feel—the non-scale victories. From the Hilton Head Health family to you all, have a great holiday season and look out for more Fitness Friday’s to come in 2013!

Complete 5 repetitions per exercise with solid form. Repeat 3x and call it a day.

H – Hollow Rock
O – Over Head Press
L – Lunges (both legs)
I – Isometric Plank Hold (15 sec)
D – Dips
A – All Out Jumping Jacks
Y – Yoga warrior I (15 sec)
S – Squats

More 10 Calorie Soft Drinks Hitting the Shevles this Winter

 



I have to admit that I am a diet soda drinker—or as we say in Georgia, a diet “coke” drinker. I enjoy drinking soda with dinner and if I’m going to drink soda, I personally think diet soda is the “better” option. There has been much debate over the years on whether diet soda is more harmful than helpful, and you can watch Bob Wright’s video on the topic if you’re interested in that debate, but this post is not focusing on that. I’d like to share some news with you that I’m actually pretty excited about.

According to a recent news report, Dr Pepper Snapple Group Inc, the makers of Dr. Pepper 10 specifically, are releasing five new versions of diet soft drinks: 7-Up, Sunkist, Canada Dry, RC Cola and A&W Root Beer. Each diet version, like Dr. Pepper 10, will only contain 10 calories sweetened by a small amount of high-fructose corn syrup.

You’ll be able to pick up the lighter versions of these drinks starting in January so if you’re looking for an alternate beverage to try, perhaps one of these 10 calorie drinks will tickle your fancy. I don’t believe that you should drink diet soda like it’s water; however, if you are a diet soda drinker or are looking for something other than water to quench your thirst, I don’t think there’s anything wrong with enjoying a diet drink instead. In fact, many soda drinkers have seen a difference in their weight after switching to diet drinks and water for several months.

If you’re a male who thinks it’s “girly” to order a diet drink, and I personally know several who feel this way, I encourage you to try one of these 10 calorie drinks—you may be surprised at how similar they taste to the original. No, they’re not exactly the same but at least they’re great tasting, satisfying and one step toward cutting excess calories from your day.

Crazy Things that De-rail us from our Weight Loss Plan

I’m sure you are probably tired of hearing “that’s no excuse” – whether it’s coming from someone else or even yourself. But the truth is we have excuses. There are reasons we don’t do the things we should do. Some of them may sound crazy, but regardless, they affect our ability to maintain our focus and motivation for weight loss.

Today’s message is not about “no excuses,” it’s about bolstering ourselves to overcome those roadblocks. So here we go:

1. You’re too sore from your last workout. Sometimes when we start a new exercise routine, we are so determined and ready for the change that we overdo it. Don’t go from couch potato to extremely-intense-exercise-maniac in one night. Oh, and warm up first.

2. Your grocery store changed its layout and now you can’t find your healthy favorites. Take a deep breath, you can do this. You’re not in a foreign land, they just changed your roadmap. Try narrowing your list to the essentials for now, and you can always go back later if necessary.

3. It’s too cold. The cold weather makes it harder to breath. Your hands a toes may get numb and your muscles tense to keep you warm which makes you uncomfortable… so workout inside today. Crunches, wall pushups, stairs… get creative!

4. My trainer moved. Okay, now I know this one can be challenging, but after all your time working with the trainer, you did learn some things right? Put those in play and begin your search immediately for a new trainer, I know that accountability can be critical.

5. I’m confused – are eggs good for me or bad for me? There is always new research, new studies, and many contradictions in the world of nutrition. Remember as Bob says, stick to the highway… no turns or dirt roads. As long as you keep the big picture in view, you’ll be fine.

6. The restaurant was out of the healthy option. As if there is only one healthy option. But in all honesty, it’s so easy to just throw your conscience out the window – I mean you made the first attempt to order healthy right? Just remember you’ll feel even better afterwards when you choose the right thing.

7. I’m sick and I don’t want to get worse.  Exercise can be difficult when you are sick, but if you just have a head cold, sometimes a little movement can help you feel better. Lower your intensity, but keep your routine going by committing to doing something.

8. I forgot my lunch at home. This one is screaming the “eat whatever I want” free card. Make a list of at least 3 healthy options that are convenient to grab on the run.

9. My friend is always late for our walk. Workout partners can be great, but they can also throw you off course. Find a way to keep moving even when they are running late. Or… you may need to find a new partner.

10. No one else around me is trying to lose weight, so they just don’t understand. Write down some reasons other than weight loss that help you choose to eat the right foods. Telling someone you are eating yogurt and blueberries because you love them and they remind you when you used to pick them with your Grandpa just sounds more fun that because it will help you lose weight.

So have you used any of these??? It’s okay, me too. Here’s to a smooth-sailing 2013!!

Healthy Recipes: Whole Wheat Cinnamon Rolls with Light Cream Cheese Icing

Whole Wheat Cinnamon Roll

INGREDIENTS:

4 ½ cups Whole wheat pastry flour

1 cup Skim milk

1/3 cup Butter

1/3 cup Sugar

2 1/4 teaspoons Yeast

1 teaspoon Salt

2 Eggs

¼ cup Brown sugar

2 teaspoons Cinnamon, ground

1 Tablespoon Egg whisked or egg beaters

PREPARATION:

• Preheat oven to 350°F


• Dilute sugar into warm water.


• Then add the yeast.  It is important to make sure the water is not over 110°F or it will kill the yeast. (It is normal for the yeast will foam a little.)


• Add salt and butter to the water-yeast mixture.


• Place the flour in your mixing bowl. With dough hook attached to mixer, turn mixer on to medium speed.


• Add water and yeast mixture slowly to mixing bowl with flour.


• Mix dough until all the flour has been scraped from the sides. Be careful to not over work your dough.


• Once the dough is ready, sprinkle a little extra flour on a clean work surface and roll dough out on counter.


• Then place dough in lightly sprayed bowl and cover with dish towel.


• Allow to rise for about 1 to 1 ½ hours in a warm area.


• Next, roll the dough out into a rectangle.


• Lightly sprinkle brown sugar across every inch of the dough, then sprinkle ground cinnamon over the top of the brown sugar. Make sure to cover the ends of the dough as they are just as important as the center.  If more calories are allotted for you, then add an additional ¼ cup of white sugar. 


• Dab each end of the roll with egg wash or egg beaters.  This is to help ensure a nice seal so the cinnamon rolls don’t unroll.


• Starting from the top of the dough, roll toward yourself until you get to the end, then in a push and roll method seal the seam to make it stick.  Slice into 24 small cinnamon rolls.  (Feel free to freeze half the batch before letting rise again to use at a later date.)


• Place cinnamon rolls on a lightly greased baking pan about ¼ inch apart from one another.


• Cover and let cinnamon rolls rise for about 20 to 30 minutes.


• Then bake in oven for 15-20 minutes. 


• Serve warm alone or serve with a light cream cheese frosting (below)!

Serves: 24 rolls

Serving Size: 1 roll

Calories: 130

Carbohydrates: 23 grams

Sodium: 90 milligrams                 

Fiber: 3 grams

Protein: 3 grams

Cream Cheese Frosting

INGREDIENTS           

 8 ounces Fat free cream cheese

 ½ cup Confectioners sugar

½ cup Skim milk

1 teaspoon Vanilla extract, pure

 PREPARATION

• Mix well with hand beaters or stand mixer with whip attachment. 


• Serve with favorite pastry!

Serves: 24

Serving Size: 1 ½ Tablespoons

Calories: 30

Fat: 0

Sodium: 150 milligrams

Carbohydrates: 5 grams

Fiber: 0 grams

Protein: 3 grams

The Natural Way to Eat the Rainbow

[caption id="attachment_9203" align="alignright" width="403" caption="Color Vibe 5K 2012"][/caption]

When this time of year rolls around it is always a great idea to remind yourself to eat the rainbow by pursing colorful fruits and vegetables. Lean away from the beige food groups and replacing them with bright colors.

A good starting point would be adding vegetables to some of your at-home favorites. Try H3’s Macaroni and Cheese with Broccoli recipe. This recipe hits home with a healthy combo of comfort and colors.

Add color to each meal and by the end of the day you will have a rainbow of colors in your body. Adding colorful fruits and vegetables to your nutrition plan means adding nutrients to your body. The more fruits and vegetables you eat means you’re also consuming more nutrients, thus developing a healthier immune system. Hopefully, leading to no cold or flu this season.



Last weekend Jen Welper, Lindsay Martin and I participated in the ColorVibe 5K. We were happily covered in colored powder, reminding us to have fun, be active and eat the rainbow.

Friday Fitness: Guys, The Things You Need To Know Before Attending A Yoga Class

Guys, Listen Up! 

So, I made a pact with the missus a few weeks ago that I would give yoga a shot for one full month.  I’m two weeks into the journey and think there are a few things you guys should know.

Gentlemen, here’s what they don’t tell you…

• Apparently, the thermostat is broken!

Be prepared, you’re going to sweat your @$$ off!  Drink plenty of water before you go and be sure to have a full bottle within arm’s reach during the class.  Drape a beach towel over your mat to absorb the ridiculous amount of melting body butter or else risk a reenactment of slip and slide. 

• You’ve got to get there at least 10 minutes early.

Real estate is limited in most yoga studios.  So, get there early to stake your claim.  When you arrive take your shoes off and go straight to the room to put down your mat.

• You’ll need two blocks and a strap.

Most studios provide these free of charge.  The blocks are used to bring the ground up to you and the strap can assist during those poses where reaching your feet seems nearly impossible.

• Dress for the occasion

Wear a shirt that’s long enough to tuck in and tight enough that it won’t ride up and affect your breathing during Downward Dog.  Consider wearing compression shorts under your baggy shorts, as you’ll be upside down and downside up in poses that could…ahem…expose some skin.  The ladies will appreciate if you keep it PG-rated. 

• Choose the right class for you.

There are a dozen different types of yoga classes that you’ll struggle to pronounce.  But, I’ve figured out there are a few basic categories. 

1) Power Yoga – These combine a series of exercises to help tone muscles.  This class is great for the ex-athlete. The poses look similar to lunges, squats and pushups, with the obvious yoga-flare. 

2) Hot Yoga – They’ll advertise that it’s 95 degrees in the room, but with twenty other steaming bodies the heat index is surely over 100. 

3) Restorative/Gentle/Deep Stretch Yoga – If you’re looking to unglue your knotted hips and back then this is the class for you.  Be prepared to hold a stretch for what feels like a lifetime.

4) Flow Yoga –In these classes be prepared to move with each breath. This is probably the closest to cardio you can get with yoga.

• Know the basics.

If you don’t know the difference between upward and downward dog or chaturanga and chair, then you better get to Googling or take a beginner’s class.  Know the basic sun salutation and the variations of the warrior pose before you go.

• BREATH!!!

Sure, they’ll tell you this time and again, but it’s worth reiterating.

The Invisible Kindness Challenge

A friend recently posted the attached YouTube video on her Facebook page. Besides making me happy and filling me with joy, the video got me thinking. What do I do to enhance other’s lives without the need for any recognition or validation? How do I express my love and support for others with no need for reciprocation?

These are important questions to ask ourselves because their answer indicates how well we feed our spirit. Unrecognized gestures of kindness and good are really the demonstrative quality in the expression of personal gratitude. When we do, give, or support others for no other reason than we can, or the opportunity has presented itself, then our truest nature as unconditionally loving beings becomes nurtured. That true nature, and its twin gratitude, is the sustenance of our souls.

If you don’t believe me, or have no idea what I’m talking about, then take the Invisible Kindness Challenge. Here is how it works:

Step 1: On a scale from 1-5, with 1 being equal to little and 5 being equal to a great deal, rate the following

• Your level of overall serenity today


• Your level of overall happiness today


• Your present feelings of gratitude

Step 2: Commit to doing one random act of kindness every day for seven consecutive days. Each act must be done anonymously and must differ from kind gestures you’ve done frequently in the past. The gesture can be small or grandiose in nature. It’s up to you, and the benefits won’t change with the degree of generosity.

Step 3: Repeat step one on the eighth day.

I can guarantee you that the simple act of giving and supporting others just once a day for a week will increase your overall serenity, happiness, and gratitude…the seat of your soul. Are you ready to take the challenge?

Healthy Holiday Gift Ideas for 2012

The holidays are quickly approaching and you still have some shopping to do. What better way to share your healthy habits with others than by buying healthy gifts this year. Whether your loved one need to focus on fitness, nutrition, SELF or all three, here are a few healthy gift ideas for everyone (even yourself).

Fitness

• iPod Armband: iPod armbands are inexpensive and very useful, obviously making them perfect for gifts! You can also shop around for other iPod fitness accessories such as a heart rate monitor, wifi scale, headphones or even a dock to jam out while cooking healthy meals at home.


• GoPro Camera: This gift is great for your friend who loves adventure.  This nifty camera can be mounted and worn on a helmet to capture angles you never would have thought to capture. Zip lining, skiing, mountain climbing… GoPro is definitely the best way to share your experience with others.


• Head Lamp: Nightfall comes sooner than we’d like these days. Don’t let a little dark stop your friend from enjoying their afternoon walk, run or bike ride.


• Workout Bag: A workout bag is the perfect gift for someone on the go. You can shop around and find bags in all shapes and colors. I’d suggest getting one with a strap so it’s easy to carry around and one with a couple compartments or pockets that can hold deodorant and other toiletries.

Nutrition

• Food Processor: Food processors make slicing vegetables easy and can save a lot of time.


• Tupperware: We all have that stack of random containers and lids that never seem to match up right. Buy your friend a fresh set of Tupperware so he/she can prepare healthy meals ahead of time.


• Ice Cream Maker: If your friend loves sweets, an ice cream maker may be the way to go. There are healthy versions of homemade ice cream all over the internet (even right here on H3Daily!). When making your own ice cream you know exactly what you’re eating making it easier to cut back on calories.


• Air Popcorn Popper: An air popcorn maker is great for your friend who can’t get enough salt. Air popcorn has fewer calories because it’s not cooked oil. Just sprinkle your freshly made popcorn lightly with salt and you have a delicious snack.


• Portion Controlled Dishware: If you’ve attended Bob Wright’s Portion Control lecture, you know all about the sneaky ways calories seem to find their way to your plate. Slimware offers unique designs to suite all personalities.

SELF

• Foam Roller: Instead of giving your friend a gift certificate for a massage they’re too busy to schedule, buy him/her a foam roller. Foam rollers simulate a deep tissue massage but can be done alone and in the comfort of your own home.


• Infuser Mug: Tea is believed to improve health in several ways including boosting the immune system and lowering blood pressure. Many also feel that there’s no better way to relax than with a nice cup of tea. Tea mugs with built in infusers are becoming very popular, are inexpensive and can be found at many retailers.


• Health Book or Magazine: Rest your eyes from the screen for an hour with a health book or magazine. Find out what your friend enjoys reading about and buy them a book or subscription on the topic.


•  Music: Buy your friend that CD they’ve been wanting or add a personal touch by creating a disk with all their favorite songs. Whether fast or slow, music seems to brighten everyone’s mood.

For more gift ideas, check out some of these posts:

Healthy Holiday Gift Ideas for Cooks

Holiday Gift Guide

Load Up on Experiences, Not Stuff

Anticipating & Interpreting 2013 Menu Trends

The National Restaurant Association recently came out with 10 menu trends for 2013. Over 1,800 professional chefs from the American Culinary Federation were surveyed to forecast up and coming menu/food trends we will most likely see on menus and in stores for the New Year.  As there is an increase in interest in health and nutrition among Americans, it can be difficult to keep up with unrecognizable terminology and cuisine.  Below are the main trends to anticipate as well as some tips in regard to interpreting what it means for you and your health….

1.  Locally sourced meats and seafood.  You may have noticed more of this in 2012, but expect this to increase in 2013 as executive chefs find value in supporting local communities as well as more seasonal cooking approaches.  What defines “local” for restaurants is very subjective; make sure to ask your server where the food is sourced if this is something important to you. 


2. Locally grown produce.  Make sure to read the menu description in regards to how the produce is prepared.  For example, local fried green tomatoes or the ribeye from a nearby cattle ranch may not be the best frequently ordered menu choice.  


3. Healthful kids’ meals.  According to the Centers for Disease Control & Prevention (CDC), 17% of children and adolescents aged 2-19 are considered obese.  This 2013 “trend” probably should have happened years ago, but thankfully restaurants and Americans are making this a priority.


4. Environmental sustainability as a culinary theme. 


5. Children’s nutrition as a culinary theme.


6. New cuts of meat (e.g., Denver steak, pork flat iron, teres major).  When it comes to new cuts of beef, ask your server questions when ordering as it may be high in saturated fat and/or you get a portion the size of Texas.  The Sierra, a new cut of beef, is very similar to the lean flank steak.  


7. Hyper-local sourcing (e.g., restaurant gardens).  Think farm-to-table here.  Your food will taste fresher and chefs have the ability to add more diversity to their menus.  Added bonus—environmentally friend. 


8. Gluten-free cuisine.  Gluten is a protein found in wheat, barley and rye products.  This is great for those with Celiac Disease or those with a known intolerance to gluten.  However, “gluten-free” doesn’t = healthy.  Gluten-free cookies are still cookies.


9. Sustainable seafood.  More grocery stores and restaurants are trying to ensure their seafood is coming from sources that practice safe fishing practices and responsibly managed fish farms.  Whole Foods is an example of a grocery store that partners with numerous organizations in order to supply customers with sustainable seafood. 


10. Whole grain items in kids’ meals. 

Restaurants taking advantage of rooftops

 

’Tis the season to eat citrus!

HEALTHY RECIPES: BROCCOLI SALAD

INGREDIENTS:

3 cups     Broccoli florettes, cut small
1/2           Red onion, diced small
1/4 cup    Sunflower seeds, toasted
1/4 cup    Golden raisins
1/8 cup    Turkey bacon bits
1/2 cup    Yogurt, fat-free plain
1/2 tsp     Salt
1/8 tsp     Black pepper
1 tbsp       Dill, fresh, chopped
2 tbsp      Lemon juice, fresh
2 tbsp      Sugar

PREPARATION:
Combine yogurt, salt, pepper, dill, lemon, and sugar.
Prepare remaining ingredients.
Mix all ingredients together.

Serves: 6
Serving size: ½ cup
Calories: 100
Fiber: 2 gram
Carbohydrates: 13 grams
Sodium: 85 milligrams
Protein:  4 grams

When Setting Goals think E.T.A.

It couldn’t be a better time to start thinking about goal setting for 2013 right? When I think of goals, I think about them as the E.T.A. for perfecting a behavior. I mean look at the definition of a goal…

Goal  /gōl/ (noun).

A. The result or achievement toward which EFFORT is directed; aim. Every goal takes effort. Whether it’s inconsistent or consistent there's some sort of effort directed at the intention. The degree of your effort demonstrates the positive or negative results of the goal. Not to its entirety, but probably close to the 95% achievement threshold. Goals require re-training our brains and have a lot to do with being honest with ourselves. Did I put enough effort into that one? The stronger the effort, the faster you’ll get to a goal.  

B. The TERMINAL point in a race. Personally, I compete in plenty of races. You all know that. Crossing the finish line determines the success of the goal. Did I finish in the time I planned? What place did I come in against the field? With every goal we set there has to be some sort of measurement. For some, finishing a 5K is the terminal point for others planning their meals for all 42 meals and metabo meals is the terminal point. Terminal means "the deciding" point. This point decides if you've arrived at your goal. Without a terminal point, we’ll never know if we achieve our goals.

 C. The ACT of throwing, carrying, kicking, driving, etc., a ball or puck into such an area or object. I am almost positive that for the very best of goals that we achieve, we’re sometimes kicking, screaming and driving hard to meet that mark or to find consistency. This is especially true when creating a new behavior. If you want something as bad as you want to breathe, you will be successful. Goals require ACTION. They require sacrifice. The more you're willing to sacrifice the quicker you'll arrive.

Get thinking folks. Every New Year opens the door for a quicker E.T.A. on certain goals.

Holiday Eating: A Balancing Act

Most years we all have that thought of, gosh I’m doing so well right now but how can I survive the holidays?  We should be thinking how and I going to incorporate a few holiday delights. 

Let’s tackle the biggest troubler first…. Grandma’s Christmas cookies.  Allow yourself two cookies, that way you don’t feel like “you’re on a diet have to pick only one cookie out of the 10 flavored variety pack.

When attending an appetizers and hors d’oeuvres party, bring a veggie tray so you can fill up on veggies and dip versus chips and dip or meat and cheese platters.  Of course you can still have those other items, but shoot for filling up plate number one with veggies, wait awhile, then if you’re still hungry go for plate number two with a few higher calorie snacks. Obviously, moderation is the key here but you also want to enjoy your holiday and not feel bad about what you’re eating. 

Before the main meal comes around at family gatherings, it is highly suggested that you fill up on a small salad first.  As most of you know, we try to sneak in a few extra vegetables here and there at Hilton Head Health.  This is a good routine as you will start putting less on your plate once you get to the entrée.  If you’re in charge of Christmas dinner, try offering leaner meats, healthier sides and more fresh vegetables.  Peas and corn do not count here; bring on the grilled asparagus or roasted brussels sprouts.  I understand it’s the holidays and it may be one time a year we get to celebrate a few family traditions so if that’s the case, stick to your tradition and just use the side salad as a filler-upper!

Most of all, try to enjoy your holiday celebrations by still enjoy the things you love—just include moderation into that equation along with some healthier starters before each meal.  Exercise is always encouraged but my department is all about the food!  So if you’re still trying to decide what to bring to a holiday party, start thinking about surrounding yourself with safe foods that you really like and will give you a healthy option to eat when attending a party outside your own home!

Cheers! Chef Jen

Friday Fitness: Stretching in Bed

From Ariel Wynne, Program Intern

Whether you’re sore or just want to put off the inevitable getting out of bed, stretching in the morning is a good habit to have. Stretching in the morning will bring blood to your muscles and decrease the stiffness and soreness some people have in the morning. Do your stretches slowly since your muscles are cold. You can also do these stretches immediately before bed to relax and unwind from a busy day. Stretching in the evening is a great way to slow down and get your body ready for bed. You might find that you can stretch a bit deeper in the evening since your muscles are warm from moving around all day. Try these five stretches that you can do while still in bed to get a healthy start or end to your day. 

1. Banana Stretch - Lie on your back with you arms overhead and bring both your arms and both your legs over to the left side. You will feel a good stretch along your right side. Hold for 5 deep breaths then return to start. Repeat on your other side.



2. Spinal Twist (Lower back and Hips) - Lie on your back with your arms out to your sides. Bend your right knee and cross it over your left leg. Twist your lower body to the left as you look right and keep your right shoulder on the bed. You will feel a good stretch in your right hip and back. Hold for 5 deep breaths then return to start. Repeat on the other side.



3. Number 4 Stretch (Glutes, Hip extensors, and Hamstrings) - Lie on your back with knees bent. Cross your left ankle over your right knee. Hold your right hamstring and slowly pull it into your chest. You will feel a stretch in your left glute and your right hamstring. Hold for 5 deep breaths then return to start. Repeat on the other side.



4. Quadriceps Stretch (Quadriceps) - Lie on your left side with hips and shoulders stacked. Hold onto your right foot with your hand or with a strap and pull it towards your glute until you feel tension in your thigh muscles. You can also use a strap or a towel if you have trouble reaching your foot. Hold for 5 deep breaths then repeat on the other side.



5. Nighttime Goddess Stretch (Inner thigh and Groin) - Lie on your back with the bottoms of your feet together. Hold your arms out to the side. Breathe deeply and let your knees fall to the bed. You will feel a stretch along your inner thigh and groin area. Hold for 5 deep breaths or longer.

Study Finds Healthy Diet Important Even While Taking Heart Medications

I belong to the Hilton Head Island Sports Fishing club. A few times a year, a group of guys get together drink a beer or two, swap fish stories (otherwise known as lies), talk about where the fish are biting  (but never share their best spots) and what baits are working best. The club provides dinner which is always a submarine sandwich with bologna, salami, ham, cheese, mayo, etc. Clearly, not one of the best meals I eat, but as infrequently as I have it I am not too concerned.

A friend of mine who happens to be an internal medicine doctor is also in the club. The last meeting we went to he was eating his sub sandwich and a couple of his patients, who are in the club as well, said to him, “hey doc, should you really be eating that sandwich?” to which he replied as he held up his sandwich, “Lipitor.” Now I should point out it was meant to be a joke, he certainly encourages all of his patients, especially those taking medications for their blood pressure, blood cholesterol or for diabetes to eat healthfully, but patients sometimes view the medications they are taking as license to eat whatever they want.

A new study published in the American Heart Association journal, Circulation, demonstrated the importance of healthy eating even for those who are taking medications. They found that those on blood cholesterol and blood pressure lowering medications who ate a heart healthy diet as compared to those who did not has a:

   35% reduction in risk for cardiovascular death;

   14% reduction in risk for new heart attacks;

   28% reduction in risk for congestive heart failure; and

   19% reduction in risk for stroke.

Mahshid Dehghan, Ph.D. study author and nutritionist at McMaster University in Ontario Canada, commented that “at times patients don’t think they need to follow a healthy diet since their medications have already lowered their blood pressure and cholesterol but that is wrong. Physicians should advise their high risk patients to improve their diet and eat more vegetables, fruits, grains and fish. This could substantially reduce cardiovascular reoccurrence beyond drug therapy alone.”

If you have a history of heart disease and you have been prescribed medications by all means take them, but diet and exercise most also be a part of your prevention program.

From the H3 Vault: Holiday Drinks Pack In the Calories

When you think of holiday treats, coffee isn't usually the first image that comes to mind but these holiday brews have grown to become a popular tradition during the holiday season. Blasting the heat in your car, fiercely rubbing some feeling into your hands, it's hard not to give into the steamy cup of peppermint joe being advertized at large fast-food chains around the nation. Before spontaneously ordering what you may think is a harmless refreshing drink, watch the video below.



Personally, I'm a sucker for warm drinks during the holidays so I have found that making hot chocolate with the diet or no-sugar added packets not only helps warm me up but also helps me tame my nagging sweet tooth. Another alternative is to make your own coffee or to order black coffee and sweeten it yourself. This way you control how much sugar you're consuming! Add one mint chocolate kiss or your favorite lite creamer to your coffee to give it that holiday flavor.

Happy holidays, everyone!

You may also be intersted in finding out how much caffeine is in your favorite drinks.

Ice Massage Therapy for Knee and Back Pain

Healthy Recipes: Whole Wheat Fig Pizza

INGREDIENTS:

Whole Wheat Pizza Dough

1 Tablespoon Sugar

1 ½ cups Water, warm 110°F

1 Tablespoon Dry active yeast

1 Tablespoon Olive oil

1 teaspoon Salt

2 cups Whole wheat flour

1 ½ cups All-purpose flour

Fig Pizza Toppings

1 cup Onions, julienned, and caramelized

1 cup Fresh figs, quartered

3 cups Spinach, fresh

1 cup Crimini mushrooms

½ cup Monterey jack cheese

¼ cup Feta cheese

1 Tablespoon Turkey bacon

2 Tablespoons Balsamic reduction for top of pizza.

PREPARATION:

• Dilute sugar into warm water.


• Add the yeast.  It is important to make sure the water is not over 110°F or it will kill the yeast. The yeast will foam a little, which is normal


• Then add salt and olive oil to the water-yeast mixture.


• In mixing bowl, place both flours.


• With dough hook attached to mixer, turn mixer to medium speed.


• Add water and yeast mixture slowly.


• Mix dough until all the flour has been scraped from the sides. It’s important to not over work your dough.


• Once the dough is ready, sprinkle a little extra flour on a clean work surface and roll dough out on counter.


• Place dough in lightly sprayed bowl and cover with dish towel.


• Allow to rise for about 1 to 1 ½ hours, in a warm area. Over the stove is usually a good area, or place on your door step if it’s warm outside.

Serves: 10 slices

Calories: 210 per slice

Fiber: 4 grams

Carbohydrates: 22 grams

Sodium: 187 milligrams

Protein: 4 grams

Coaching Corner: Decisions, decisions…

My husband has a favorite joke. It goes like this: “When Linda and I got married, we agreed that I would make the big decisions and she would make the small decisions. So far, there haven’t been any big decisions.”

While I laugh at his joke, it reminds me of the myriad decisions we all must make. Some sources say that the average adult makes about 35,000 decisions each day. Thankfully, most of them are rather simple, many based on habit as opposed to a complicated thought process (think brushing your teeth, bathing, driving on the appropriate side of the road, stopping at red lights, etc.).

But when it comes to making healthy decisions about food, the process becomes more complicated. In an interview published in The Sun Chronicle, neuroscientist Gregory Berns explains why.

“The first problem we face is choosing between instant gratification of a hungry impulse and the delayed consequences for health. When you eat the chocolate sundae, you immediately feel good. We now know that these positive feelings are associated with the release of the neurotransmitter dopamine. In fact, dopamine is released well in advance of consumption. It is more properly a neurotransmitter of anticipation. When released, it causes the feeling of positive anticipation, and this is what causes you to reach for that spoon and dive in. The dopamine system is like a fuel-injector for action. It mobilizes your motor system to acquire whatever goodies are within your reach. It is also very fast-acting. It doesn’t really consider future consequences. That is the job of the frontal lobes, which have to work overtime to interrupt the dopamine system. We think that the brain evolved this way because it is more advantageous to consume something immediately present than to wait for something possibly better in the future (a bird in the hand). Every animal on the planet behaves this way—even honey bees.”

So if our brains are wired for instant gratification, how can we override that process and make better decisions about food?

For me, the most effective strategy is to put some distance between myself and the foods that call to me. Maybe you can keep a box of cookies in your house and eat just one. I have trouble with that, so cookies don’t live in my pantry. When I want one, I must make a conscious decision to drive to the store and get it. And I only get one… If I find myself in a situation where temptation is under my nose—say at a restaurant or at a party, I flex my decision-making muscle by asking myself if it’s worth it. Sometimes it is, but many times it’s not.

My motto is: “Don’t trade what you want most for what you want right now.” Right now, my primal brain may want the double decker banana split with extra whipped cream, nuts and cherries. But what I want more is to be able to move, play, and live—hopefully for many years to come. This doesn’t mean I will never indulge in a special ice cream treat, slice of pizza or candy bar. It just means that I make one small decision at a time.

Go Nuts!

Who doesn’t love a handful of nuts or a bit of peanut butter? You have probably been told that “nuts are good for you”. Well what exactly does that mean? What is the correct portion size? What tasty dishes can you prepare with nuts?
Nuts contain protein, healthy fats, vitamins and minerals—thus reducing the risk of heart disease and lowering bad cholesterol levels.

Almonds are high in Vitamin E, magnesium, riboflavin and calcium. One half ounce contains 80 calories and 7 grams of fat. Enjoy one tablespoon of almond butter as delicious snack paired with a fresh apple.

Pistachios contain nearly twenty percent of the recommended allowance of vitamin B6 and thiamin. Antioxidants in pistachios (which include Lutein and beta-carotene) are like those found in dark leafy vegetables. One half ounce contains 80 calories and 6.5 grams of fat. Pistachios can jazz up your dinner by crusting your favorite fish with one half ounce of crushed pistachios and one tablespoon of panko breadcrumbs for a four once fillet.

Walnuts are the only nut with alpha-linolenic acid, an omega-3 fatty acid. They also have vitamin E and magnesium. Walnuts contain 95 calories for one half ounce and 9 grams of fat. Walnuts are delicious on top of any salad of dried cherries, arugula, grilled chicken, goat cheese, and balsamic vinaigrette.

Peanuts, also known as legumes, contain the highest amount of folate of the nut family. Peanuts contain 85 calories per one half ounce serving and 7 grams of fat. Of course, natural peanut butter is a yes!

Pecans are tasty but lower in nutrition compared to the nuts listed above. A one ounce serving of pecans contains 8% of the recommended daily value of thiamine and 16% of the recommend daily value of copper. One half ounce of pecans contains 100 calories and 10 grams of fat. Pecans are not only here for pie, they are scrumptious in a brown rice pilaf accompanied with dried cranberries, leaks and sautéed apples.

Nuts are nutritious and delicious. Keep your meals fun and exciting by adding nutrient dense nuts to different dishes.

Friday Fitness: Finding Your Washboard

If you are serious about taking charge of your body, start by focusing your attention on your core and spine. The key word being “core. ” I’m not talking about just your abdominal region but all the muscle groups that support your pelvic girdle, including the deep muscles of your spine.  Today’s “Friday Fitness” will be focusing on core training simply because I cannot emphasize the importance of strengthening your stabilization muscles.  Strengthening the core helps with posture, stability and balance, prevention and treatment of low back pain, and the list succeeds.  Did you know that about 80% of individuals develop low back pain at some point in their lifetime? We can work to reduce this statistic just by engaging in a regular core strength regiment, which minimizes the long term breakdown of your body and spine, therefore promoting better health and body sustainability! 

So what can we do to build better core strength?

The simplest way to work your core is to introduce instability into every exercise you do. For instance, when doing squats, attempt to do them on the bosu ball. When engaging in upper body strength exercises, try performing them while standing on one leg.  If you have worked with me in the past, you may have already been gracefully handed this core-tastic challenge. If not, your challenge begins today. In honor of Friday Fitness I would like for you clean your dirty laundry (aka. stop being lazy).  Start by integrating instability into your current workout regiments. Whether you opt to utilize available balance tools (BOSU balls, indo boards, fit-balls, balance plates, etc.), and/or you simply attempt to stand on one foot when working out or while performing everyday tasks (brushing teeth, cooking, folding laundry, etc.)… your chore of core cleaning starts TODAY!

Re-Energize your Motivation for Weight Loss in 2013

 



Over the course of a year, much can change in terms of our motivations, priorities and time for commitments. Sometimes we are taken off course by unforeseen circumstances, but others we see coming from miles away, or are even a regular occurrence. For 2013, focus on what you can control and plan ahead to prevent or manage those sidetrack moments.

1. Target dates. Choose your birthday, a vacation, a special event, a fitness challenge… something with a definitive date that you can use to prioritize short term goals and boost motivation to reach that stepping stone. Choose more than one in a year.

2. Personal history. Reflect on your past for a bit. What has propelled your success with weight loss before? An exercise partner? Journaling your food? A friendly competition within corporate wellness program ? What has derailed your commitments in the past? A seasonal change in the weather? “Depriving” yourself of a specific food? Brainstorm what you can do differently this year and set some ground rules.

3. Pick one. Just pick one change to get yourself started. Whether it’s 20 crunches every morning when you wake up, eliminating fried food or getting on that scale once per week… starting something will give you a better chance of doing more and creating change than doing nothing.

4. Tell a friend. Share your aspirations with someone else. Even if unspoken, the accountability of a shared goal is much stronger than an unsaid commitment.

5. A bias for action, a sense of urgency. Don’t wait until tomorrow. Life is crazy… but it never truly gets “uncrazy”. Take your crazy life and live it healthy and happy!

When Others Think You'll Fail, Believe in Yourself

This video seems to be circulating amongst the H3Family. Several of you may have seen this video while browsing online, through the H3@Home group or even on your friends' newsfeeds. I thought I'd share it here since it seems to have touched so many people.

This is the amazing story of a war vet named Arthur who doesn't take no for an answer. Using Yoga to help restore his health, Arthur finds that the strength within him is actually stronger than the strength of his body. Please watch this inspirational story and share with your friends and family. The next time you're feeling weak in the mind, just remember Arthur and how he never gave up.

Sharing Success: Matthew Brown

[caption id="attachment_9086" align="alignright" width="200" caption="Matthew before visiting Hilton Head Health"][/caption]

During 2011, my weight took on new highs, my health sunk to new lows and my doctors had me go through the preliminary classes and tests for bariatric bypass surgery. I had been repeatedly told by everyone I spoke to that this was probably my last chance for a healthy life. Without a radical turnaround in my lifestyle, my diabetes, hypertension, sleep apnea, venous insufficiency, edema and morbid obesity had me facing an early grave. My wife and I had accepted the surgery as my only option, and we began planning a nice get away to Tortola before starting the final pre-op stage.  The week before Thanksgiving, depression set in as I figured it might be my last holiday season. Then out of the blue, my wife Donna informed me that she had changed our vacation plans and we were going to a place called Hilton Head Health, a weight loss spa. She told me I needed to have a check-up and get clearance from my primary physician to go. When I told my doctor about our plans, he said “Diet and exercise? Go!”

We arrived at H3, greeted by our personal concierge, Keila. Keila told me that not only was I worth it, but she could see it in my eyes, I could do this. She was a constant support throughout our stay, helping us schedule everything we needed, even giving us rides when we couldn’t find one.

We were weighed in - I was 490 pounds and Donna was 268 pounds.

We went thru the H3 schedule and decided we would split up for the lectures to make sure we took advantage of everything we could during our ten-day stay. All the classes were informative, but Lisette Volz and Bob Wright stood out the most, with “Mindful Eating”, “Reading the Labels”, “Having a Plan”, “Writing a Menu”, “How to Deal with the Food Talk and Slips” being just a few of the topics they tackled.

The exercise classes were amazing - I didn’t think it was possible for someone my size to do this stuff, but I was willing to try, and here it is one year later and I’m still trying and succeeding. We set up personal consultations, my wife Donna with Lisette and I with Executive Chef Jen Welper. Both gave us the knowledge and motivation we needed to take home with us to make the H3 Healthy Lifestyle work in our lives.

When I was told how many calories I would eat a day I didn’t believe I could survive, but I was willing to try. How wrong I was! The food was excellent in my professional opinion (I have been a chef for over 25 years, graduated from the Culinary Institute of America in 1988).  Even the wait staff took a personal interest in us, making sure we had not only what we needed, but making us feel pampered too. We made sure to take advantage of the pool as often as possible, for free time as well as exercise, and as a reward, we ended each day with an amazing massage from either Mark or Whitney.

Leaving was not easy, but thanks to the staff of H3 we had the tools we needed to succeed.

When we got home we cleaned out the cupboards and refrigerators. The very next morning we shopped from the list we made in Lisette’s class. We’ve had our slips and have learned that’s OK - it’s natural considering our lifestyle before H3.  We are both healthier, happier and lighter than we’ve been since we got married in 2002.  Neither I nor my doctors can believe the results I’ve had thus far – WITHOUT weight loss medication or gastric operations. I saw my Primary Physician on June 22^nd, six months after leaving H3. Incredibly, I was told I was no longer diabetic, although the diagnosis will be left on my chart for two years before being taken off. My weight is now 297 pounds, down 193 pounds since leaving H3.

When I arrived at H3 I struggled to walk from the taxi to the building. Now, my wife and I walk and jog on a regular basis. My edema has reduced significantly. I no longer feel that this may be my last year, but that this is the beginning of many more to come, with opportunities that I did not and could not dream of before. H3 is truly a life changing and lifesaving program that I will never ever forget.

[caption id="attachment_9087" align="alignright" width="420" caption="Matthew after visiting Hilton Head Health"][/caption]

Update: In Januray 2013, Matthew was pleased to announce that he has now lost 193 pounds since his initial visit to Hilton Head Health.

Healthy Recipes: Split Pea Soup

INGREDIENTS:

½ each Onion, chopped
1 each Bay leaf
1 teaspoon Celery seed
Spray oil
¾ cup Split peas
2 Tablespoons Barely
¼ cup Lima beans
4 cups Water
1 teaspoon Sea salt
¼ teaspoon Black Pepper
½ each Carrot, peeled, chopped
2 each Celery stalks, chopped
½ each Idaho potato, washed, and chopped
¼ cup Parsley, fresh, chopped
¼ teaspoon Basil, dried
¼ teaspoon Thyme, dried

PREPARATION:

• Preheat medium sauce pan. (Make sure your pan is large enough to hold the soup before you begin cooking.)


• Lightly spray sauce pan with oil.


• When the pan is hot, add onions and sauté. Stir frequently.


• Add bay leaf and celery seed.


• Stir in split peas, lima beans and barley.


• Add the water and simmer for about 1 ½ hours.


• Add salt, pepper, carrots, celery and potatoes.


• Cook for another 45 minutes.


• Thin with vegetable or chicken broth if soup is too thick.

Number of Servings: 6 cups
Serving Size: ½ cup
Calories: 140
Sodium: 550 milligrams
Carbohydrates: 27 grams
Fiber: 9 grams
Protein: 9 grams

Coaching Corner: Thanking Your Body

This is the season of giving thanks and what a fantastic practice that is! Studies have shown___________. So why not be thankful?!

I have a special healthy challenge for you this week and it  is giving thanks for your body. Our bodies are truly incredible things. The way  so many working pieces come together for us to function is nothing short of a miracle. How easy it is to lose sight of this when we are on a journey of change. It can be very tempting to focus on the change that we want to see, that we can lose sight of the value before us. One of my favorite quotes is: Be happy with who you are now, and let that positivity inspire your journey into tomorrow.  Let us take some time to celebrate what we have and who we are.

I challenge you to make a list of 25 things that you like about your body and what you are thankful that your body allows you to do. They can be items big or small but do not stop until you hit 25. And then I encourage you to read the list all the way through, slowly. Think about each thing and how incredible you are.

From the H3 Vault: 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.

Fitness Friday: New classes coming to H3

With the New Year only one month away, we’re shifting gears and adding even more variety to our already extensive fitness class lineup. Earlier in the fall we added Body Balance, Bosu Ball Basics and Kettlebell 101 Training, but we’re not stopping there. Watch the video below to hear about the first two new classes of the season entering the mix and we’ll keep you updated as more hit our daily schedule.

Bob's Basics on Thanksgiving

Happy Thanksgiving! I hope you and your family have the best Thanksgiving you have ever had. As we all know, holidays, especially Thanksgiving, can pose some real challenges to staying on track with your program. In her post yesterday Lisette, with David’s help, discussed the concept of progress not perfection. I’d like to focus on the same theme.

Think about previous Thanksgivings, how you have eaten, the level of activity you had, and look for ways to improve. Perhaps the most important thing you can do to set yourself up for a good day is to start the day with doing something positive. Take a few minutes to reflect on the meaning of Thanksgiving and acknowledge what you have to be thankful for; take a walk first thing in the morning, it doesn’t have to be long, even a short walk can lift your spirits; have a good healthy breakfast—it is easier to sustain the momentum of a good start than change the moment from a bad one. As clinical psychologist Howard Rankin, Ph.D. says, “it is hard to rebound from a double bacon sausage biscuit.”

For some, the problem isn’t only that it is difficult to manage portions during a holiday, it’s that you have a license to eat as much as physically possible. Thanksgiving is the poster child event for eating until the point of physical discomfort. Some even take pride in being able to out eat other members of the family. Maybe it is time to let someone else earn that honor. But the goal isn’t to stay on an aggressive diet either. Eat what you want but pay attention to the amount. Ask yourself, “is this really going to be worth it?” If so, eat slowly and mindfully and most importantly savor every single morsel.

If in the past, you spent hours upon hours watching football, or the Thanksgiving day Law and Order marathon, you could plan some fun family physical activities. Take family thermal walks or at least get up every half hour or so and take a few laps around the house.

If you tend to be more liberal with your alcohol intake during the holidays, you can save some calories by cutting back a bit. Keep in mind that it not just the calories from alcohol that you need to be concerned about, it the impact alcohol has on staying focused and motivated in a very challenging food environment. Remember the phrase “resolve dissolves in alcohol”. Enjoy a glass of wine, a beer or mixed drink with the meal if you would like, but having a couple of drinks before you sit down will make it all but impossible to make healthy choices.

Finally, if you happen to eat or drink a bit more than planned. Don’t fret it, you haven’t blown it. Don’t try to make up for by skipping meals on Friday or trying to exercise for four hours. If you start Friday with a healthy breakfast, make sure you get a good exercise session in sometime during the day, and plan some fun physically active things to do over the weekend. The impact of going a bit overboard on Thanksgiving day will be minimal.

20 Ways to Improve Your Mood

As we take a moment to reflect on all the blessings in our lives we have to be thankful for, ask yourself if you’re getting the most out of each day. We often look to others to brighten our spirits but what can we do to make each moment even more vibrant? We all know that as the days get shorter and cooler our moods tend to do follow suit. Each day, try doing one of the items on the list below to help better your mood.

1. Take a warm bath or shower.
2. Get a good night’s sleep.
3. Listen to music (and don’t be afraid to sing along—loudly).
4. Get some fresh air. Don’t let the cool air scare you from enjoying the outdoors. Enjoy your Sunday morning breakfast and coffee on the deck or go for a stroll through the park.
5. Do something generous for others. There are plenty of opportunities to help others. Whether donating to a toy drive or helping a neighbor rake leaves, no act of kindness goes unnoticed.
6. Think positively.
7. Compliment others AND yourself.
8. Pull up the blinds or open the curtains and let the sun shine in.
9. Light a candle to fill the room with a warm holiday scent.
10. Bring life to each room with a fresh bouquet of flowers.
11. Give your home an easy facelift by changing out the light fixtures and chandeliers or hanging new artwork on the walls.
12. Eat more foods that grow on plants than are manufactured in them.
13. Stretch before bed a couple nights each week.
14. Watch or do something silly. There are few things more contagious than laughter and a smile.
15. Pamper yourself. Take the time to do something special just for you. Schedule a haircut, get your nails done, purchase new undergarments, or block off some “me” time to catch up on the book you’ve been dying to finish. Do something that makes you feel better about yourself.
16. Stick to your exercise routine. Even if you find it hard to fit in fitness this time of year, focus on what you are actually able to accomplish and not on any missed targets. Remember Lisette and David’s song, “progress, not perfection.”
17. Spend time with others. Don’t skip the holiday party or game night because you don’t feel like leaving the house. Surround yourself with good company and laughter and fond memories are sure to sprout.
18. Let go of any negative energy you’re holding onto and forgive.
19. A friend always encourages me to live with the three E’s – energy, enthusiasm and empathy. Keep the three E's in the back of your mind throughout the day.
20. Pray and give thanks.

Progress Not Perfection

This holiday season, I'd like for you to focus on progress and not perfection. Every little strive you take toward improving your health is a step in the right direction. Check out this video from David and me and maybe this song will help you get through the holiday season with a little less stress!

Healthy Recipes: Cheddar and Parmesan Grits

 



INGREDIENTS:
1 1/2 cups Water
1/2 cup Grits, stone ground
1 teaspoon Onion powder
1/2 tablespoon Garlic powder
1/2 teaspoon Kosher salt
Pinch White pepper, ground
1 teaspoon Fresh rosemary, finely chopped
1 teaspoon Fresh thyme, finely chopped
2 tablespoons Half and half
¼ cup 2 % cheddar, shredded
¼ cup Parmesan, shredded

PREPARATION:
• In a large rondeaux, bring water, onion powder, garlic powder, salt and pepper to a boil.
• Add the grits, stir well with a whisk. Cover and reduce heat to low.
• Once the water has been absorbed (about 20 minutes), add the fresh herbs and half and half.
• Stir well with the whisk, cook 5 more minutes on low heat.
• Remove from heat and stir in cheeses.
• Serve immediately.

Servings: 4 (1/3 cup each)
Calories: 90
Sodium: 230 milligrams
Carbohydrates: 14 grams
Protein: 4 grams
Fiber: 0 grams

Coaching Corner: Practice What You Post

Facebook posts, newsfeeds, pins and 140-word character limits... Social Media. We are exposed to this almost every day. Sharing our thoughts, beliefs, attitudes, activities and where we are “located” has become a part of millions of people’s daily routine. Are these drifting us further into an electronic personality while becoming void from our authentic identity? Do your Facebook posts and tweets match to what is truly in your heart?

Authenticity is something we all need and desire from others. We respond well to those who tell us the truth, do what they say they are going to do, and treat us with value and worth. In culture of posts, tweets and pins some of the authenticity and sincerity can almost seem questionable. For example, I may post a quote about having a positive attitude, but if I’m living a life full negativity then that would be a little misleading, right?

Simply put, practice what you post—"Walk the Talk"

Oh, and after watching the video you should probably “share” it. Haha. Just kidding.