A Leap Back To Four Years Ago

In honor of Leap Year, we thought it’d be fun to look back on all the changes Hilton Head Health has made in the past four years. We’ve listed the top 29 improvements over the last 4 fours and we’re not slowing down!

1. 
   New H3 Team Members—We’ve made so many great additions to our Team in the last four years—Click here to see all the newest members of the H3 Team!
   


2. 
   Culinary Arts Center—This state-of-the-art cooking school provides the ideal environment to help teach you how to cook delicious & nutritious meals.
   


3. 
   H3@Home Coaching—We now offer continued @Home support to hold you accountable and motivated upon returning home.
   


4. 
   H3 Extended & Intensive—For those interested in a long-term, structured weight loss program, we now offer a specialized Extended& Intensive program.
   


5. 
   H3 Direct—We’ve transferred the fundamental principles of our award-winning Healthy Lifestyle™ program to accommodate the corporate world with our new corporate wellness program. 
   


6. 
   NEW 3-day workshops—Our workshop offerings have expanded to now include Yoga Retreat, Personal Responsibility: Taking Charge of Your Health andCulinary & Fitness Adventure—just to name a few!
   


7. 
   HEAVY – A&E’s weight loss docudrama allowed us to share our program with the nation and gave us invaluable experience with twelve unforgettable individuals.
   


8. 
   H3Daily –H3 Daily provides a variety (more than ever before!) of valuable resources AND is now more readily available to you.
   


9. 
   3-day Getaway & Day Passes  – These new offerings now allow flexibility for check-in dates and lengths of stay (10-day stay being one of our most popular!).
   


10. 
    Facility Renovations & Improvements—Over the years, we’ve made several facility improvements, renovating the main and north entrance, lobby, Cove, Calibogue and locker rooms—not to mention, our NEW pool partnered with a Jacuzzi!
    

I Am An Iron Man

I just couldn’t help myself, Jeff shared this video with me several weeks ago and I thought it appropriate to share with all of you H3 blog readers. At first, the video may trigger a few LOL’s (laughs out loud according to techno lingo), but in addition to the chuckles there resides a huge subliminal message.

Please note (DISCLAIMER): I apologize as the video itself contains profanity; therefore if you may be offended, please decline viewing.

If you are to view the video, I feel it speaks volumes to all individuals who are engaging in any type of training. Whether training for an iron man or better health, the revelation is balance.



So, what does balance mean to you? Are you so strictly driven in your regiments that you have no time to enjoy life? Are you eliminating your social life in efforts to become fit? Is the lack of social life and or social interaction contributing positively or negatively to your overall happiness? Is the lack of overall happiness harmful to your health? These are all questions we as fitness coinsures should be asking ourselves. Are we allowing a balance between work, fitness, family and friends? Even deeper, are we allowing room for balance within our own fitness regiments? (i.e. are we switching up our regiments by adding variety or are we simply staying rigid and blasé?). Remember, too much of anything is not good. As Bob would say “everything in moderation.” Let this video be a simple reminder to balance your wellbeing.

“Be moderate in order to taste the joys of life in abundance.”  ~Epicurus

H3 Recipe: Spanish Rice

INGREDIENTS:
2 cups Brown rice, short grain
4 each Roma tomatoes
1/4 cup Onion
1 each Garlic clove
3 cups Water
1/4 teaspoon Salt
1/8 teaspoon Black pepper, ground
1 teaspoon Olive oil
1/2 cup Carrots, diced
1/4 cup Green peas

PREPARATION:
• Heat a large saucepot to medium high heat. Add oil then sauté brown rice until it browns and toasts.
• In a blender, puree tomatoes, onion, garlic, water, salt and pepper. Then add to toasted brown rice.
• Allow the rice to come to a boil, add diced carrots and green peas. Next, reduce heat to low and cover.
• Allow steaming for about 1-1.5 hours, the rice will soak up all of the moisture and become fluffy.


Chef's Note: Serve with seared tuna or any of your Mexican favorites!

Serving Size: 1/4 cup
Calories: 75
Fat Grams: 1.5

Adding A Little Crunch

Breading a protein provides more flavor and texture to a normal dish. Here at H3, we choose to 100% avoid any frying. The breading procedure below provides a "fried illusion".  When a protein is breaded properly then baked, it will deliver a lot of satisfaction and only a few additional calories.

Panko is a Japanese breadcrumb with a coarser texture. We commonly use this breadcrumb at H3 for its crunchy texture. On the other hand, whole wheat flour and all purpose flour will create a very thin breading.  When using flour, mix 1/2 whole wheat and 1/2 all purpose—you will benefit with more fiber and protein but won’t notice the strong wheat flavor often formed with using all whole wheat flour.

Step 1: Set up your mise en place: protein, egg beaters and bread crumbs or panko. Add more flavor by adding seasonings to your breadcrumbs such as dried basil, onion powder or dried oregano.



Step 2: Dip protein into egg beaters, then breadcrumb mixture and shake any excess breadcrumbs off.

*HINT: Use one hand for the dry mixture while dipping and one for the wet mixture. It will help keep your hands from becoming breaded themselves.*

 

Step 3: Bake protein at 375° F until desired doneness.



Step 4: Enjoy with your favorite sauce and vegetables.



*You can also bread your favorite vegetables. Try breading zucchini, they will turn into magical zucchini fries.*

Friday Fitness: Unglue Your Shoulders

It’s time to tackle the most neglected component of fitness…flexibility! Are you ready to unglue your shoulders? Check out this quick video for four great shoulder stretches that will increase your range of motion extensively. Great to do right before an upper body strength workout or after a long day of your shoulders caved in at your office desk. Posture is key people!



Band Shoulder Stretch (A)

Anchor Height: 2-4 feet overhead

Description: walk out with elbow slightly bent facing away from the anchor, palm facing (externally rotated) towards the ceiling, Lean slow into the stretch

*Hand always through the handles and slightly gripping the bands

 

Band Shoulder Stretch (B)

Anchor Height: 2-4 feet overhead

Description: facing the anchor, walk away from the band and bend your back, let band pull your arm towards the ceiling. Walk backwards for more resistance or closer to the band for less resistance.

 

Band Shoulder Stretch (C)

Anchor Height: between waist and chest height

Description: walk out facing away from anchor, pull band up with elbow high, let band pull elbow towards ears, slowly lean into for more resistance

 

Band Shoulder Stretch Dynamic (D)

*Always complete after doing one of the first three exercises

Anchor Height: 2-4 feet overhead

Description: Keeping the arm straight, slowly walk out barely gripping the handle of the resistance band while rotating inward and outward. Walk out a little further as the stretch improves.

 

*All stretches should be done 1-2 minutes per arm. 

Letting Go

As many of you already know, I have been patiently waiting for my house in Columbia, SC to sell so my children and I can get our own place on the island. At least, I thought I was being patient. 

I think it's important to know that my house is adorable -- any buyer would be lucky to own it, thus I was certain it would sell in a matter of weeks. I clung to this dysfunctional optimism despite many negative reassurances from anyone and everyone that the idea of my house selling quickly was laughable. Okay, they didn't come right out and laugh, but their knowing grins were just as irritating.

My house remained on the market month after month and my frustration grew, mostly because I couldn't reconcile my expectations with the reality. My house was supposed to sell quickly. I was supposed to get close to the asking price. None of that was happening and the kids and I are still living with my parents.

In my "Letting Go" lecture last week I heard myself saying that "An expectation is a premeditated resentment." Soon after, I realized that my expectations about when and how my house should sell were creating just such resentments. Each month that my house remained on the market my resentments grew.

The notion that expectations are future resentments is applicable to so many aspects of life. How often do we harbor resentments because people don't do or behave just as we expect? How often do we allow resentments or frustrations from vacations or events that didn't go exactly as we planned to steal all possible enjoyment?  Expectations are often elusive attempts at control. Not until we let go of our need for control can we allow the universe to do its magic which results in a wonderful byproduct, serenity.

Letting go is part of the realization that we can’t control others, and to some extent, outcomes. Letting go is the belief that things are exactly how they should be regardless of whether or not it’s what we wanted. Don’t get me wrong, I realize that last sentence sounds a little too simple and that letting go is not a passive endeavor but rather an active choice – one that can be very difficult to make. However, what a great choice…cling to your rigid expectations and live in caustic resentment or give up your expectations and see where life takes you with fascination and curiosity?

With this reminder, I visited my home in Columbia and had my own little letting go ceremony. I reflected on many joyous memories the house has afforded me through the years -- Gabrielle grinning from ear to ear with outstretched arms for me to lift her from her crib; Delany laughing hysterically when I sang the lollipop song; Raucous parties with dear friends, and many more. I was filled with gratitude which transformed my expectations and resulting resentment into a desire for the house to make it into the hands of just the right family, no matter how long that took.

And guess what happened...the universe did its magic two weeks later. My house is under contract! Ah, the joy of letting go.

My Hawaiian Vacation Continues...

Aloha, from Maui. I didn't think there was any way to top last week but I think we did. Once again it is tough to pick the highlight of the week. We took a helicopter ride over an active volcano and  several waterfalls, hiked down to and walked around a steaming volcano crater, took a submarine ride and went to an authentic Luau. But my wife, Marianne, and I  agreed there was tie between the whale watching trip and the "Road to Hana". It was truly impressive seeing humpback whales in pods with as many eleven of these massive creatures swimming and diving together; and the road to Hana, with its incredible views, is a road you must take if you ever make it to Maui.

Last week I gave myself a pretty good grade as far as eating and exercise, and implied that Robert was not making the best choices, truth be told he probably made better choices than I. In restaurants, more often than not, he went for seafood. On both the Big Island and Maui we stopped at a Whole Foods store and loaded up on healthy options for some home cooked meals and lunches on the road. We also went to a vegetarian only grocery store named Down to Earth, to get the fixings for a delicious vegetarian meal. One of the phrases I use often at H3 is that there are "degrees of on," and while we didn't always make the best choices, we were able to "stay on" and make this a healthy, as well as fun, trip.

I want to take this opportunity to thank Robert Moore, H3’s President and CEO, for all he did in planning this unforgettable trip; John Schmitz, H3's owner, for supporting this trip and me over the past 15 years that he has owned the facility; as well the entire H3 staff and all the Guests I have met over the past 30 years. It has been my pleasure to work with all of you.

As you can imagine, it will be hard to leave this amazing place on Thursday night but knowing that I am coming home to beautiful Hilton Head and back to H3 makes it easier.

Aloha!

Big Or Small

Every day we are faced with making decisions.  What will I have for dinner?  Should I get up to exercise in the morning or try and fit it in after work?  What preschool should I send my children to?  Am I saving enough for retirement?  Should I get that preventive diagnostic test – what if they find something wrong with me?  Whether it is a financial commitment, a change in your career, committing to the love of your life, or simply an apple or a Snicker’s bar at snack time…we are constantly facing the need to make a decision about something.

Sometimes this seems overwhelming.  I know I drive my friends and family crazy with the dreaded “what do you want for dinner?” question.  Unless I’m truly craving something, I have a hard time being the one to make the decision because I don’t want to pick something the other person doesn’t really want.  You can imagine if I have trouble with this small question, the anxiety some of the larger decisions cause! 

That’s why I like to ask myself this one simple question – “Is it Big or Small?”  I think it really helps me in two ways: 1) if the answer is small, then it reminds me there is no real harm in making the decision and moving forward either way, and 2) if the answer is big, I work to bring my mind out of the emotion of the decision and try to get a clearer view of the facts, weigh the pros and cons, and make the decision from that mindset rather than the emotional scrambled thoughts that tend to rise so naturally.

So whatever decision you are facing today, just ask yourself, is it Big or Small?  Then go from there… and go with passion, confidence and energy… because if you don’t, you truly will not be able to tell if you made the right decision or not because your heart’s not in it.  Wishing you all the best in your Big and Small decisions!

H3 Recipe: Pan Seared Salmon with Asian BBQ Sauce

Pan Seared Salmon

INGREDIENTS:

2, 4 ounce Salmon fillets Or any other type of fish

1 teaspoon Olive oil

Pinch Salt and pepper              

PREPARATION:

• Preheat oven to 375˚F.


• Preheat sauté pan to medium high heat.


• Add olive oil


• Season salmon filets


• Sear each salmon filet on hot saute pan for about 4 minutes, Do not touch the salmon for at least 2 minutes while it’s cooking!


• If cooking ahead, simply sear each side and then finish cooking in the oven and follow remaining directions.


• .Then place the pan in the oven.


• Bake for about 15 minutes.


• Serve with your favorite sauce or the Peanut ginger sesame sauce.

Number of servings: 2

Serving size: 1- 4 ounce fillet

Calories: 190

Fat grams: 7

Coaching Corner: Own Your Deadlines

Most of us live our lives one deadline at a time. Maybe it starts with making breakfast or packing before work, get the kids to school, drive to work, lunch break, finish up work, attend an exercise class, pick up the kids, cook dinner and maybe just maybe have thirty minutes to yourself before bed. Have you ever felt like you get in this zone where you’re simply meeting deadlines?  How many of those deadlines do you truly own?

What I’ve found is that some weeks can get like this, where we get into what I like to call auto-pilot mode. This is where you just hang on for dear life hoping that you’re not going to crash and burn before Friday hits. Ring a bell? I am pretty sure we’ve all experienced a week of this nature.

What matters here is that we need to stay out of this mode as much as feasibly possible and prepare for the auto pilot week. When a week like the one described above hits, what’s your game plan? Do you hang on for dear life or have you prepared yourself to remain focused and put your health as a continued priority?  For me there are a few non-negotiable deadlines that I always seem to own. These deadlines include sleep, the evening salad (I’m a creature of habit) and obviously my workouts. 

Remember this: we make time for the things that are important to us … Own Your Deadlines.

Spice It Up!

Healthy food does not have to be bland or boring! Give it some love and add seasoning of any sort. I like using fresh herbs because of the quality of flavor it adds to my food. Think of things such as grilled chicken breast, but with fresh thyme, pepper, salt, and a squeeze of lemon. Mmmmm, sounds a little more exciting than good ole grilled chicken. What about making baked chicken parmesan and adding oregano, basil, thyme, garlic, salt and pepper. Mmmmmm even better.

Now let’s think about some smoky sautéed shrimp with cayenne pepper, paprika, oregano, onion powder and garlic powder. And maybe a pinch of salt, nothing bland about that combo is there.

Give your food the love it needs for you to love it back! Using various spices and herbs can make a huge difference in your typical healthy steamed vegetables. Making a brown rice pilaf, could be jazzed up with scallions, onion powder, fresh thyme and a little salt and pepper. Using a mixture of fresh and dried is always okay. Remember the benefit of using fresh over dry is the quality of flavor. Make sure that you add dry ingredients at the beginning of cooking and fresh toward the end. Things such as thyme, rosemary and sage, can be added in the earlier stages as they are slightly tougher herbs.

So go ahead and give your food some love and spice it up a bit. Here are some of my favorite seasonings!
Fresh: Sage, thyme, rosemary, dill, basil and cilantro
Dried: Onion powder, garlic powder, cayenne powder, paprika, cumin, coriander, basil, oregano, sage powder, lavender, chili powder and nutmeg

The best way to learn is to try, so give it a shot and write down what you do every time, you might become a seasoning master!
Have fun and give that healthy food some love!

Friday Fitness: Fitness from A-Z

Do you ever feel stuck in your 8-15 reps, 2-3 set routine? If so here is a new workout for you that is inspired by one of my favorite quotes! Remember variety is what keeps us interested, mix it up and get creative! Are there any other alphabet inspired exercises that you can think of? If so post it!



P.S. Some of these exercises can be great to do with your kids!

Aloha, H3!

Well, as many of you have guessed, I am in Hawaii, specifically the Big Island. For those of you who have never been here (like me prior to this trip), it is everything you have heard about and more. If you are wondering what has been my favorite thing so far, it's tough to say. The competition is stiff: snorkeling next to Capt. Cook's grave, gazing at the cliffs of Pololu, body surfacing at Hapuna Beach, or lunch with my beautiful wife on Valentine’s Day at a mountaintop ocean view cafe. Ok, lunch with my wife wins, but it's all been great!

The snorkeling trip was a close second. It started a little rocky when, as I fell back into the water from the boat, I somehow lost my snorkel. Not one minute before Capt. Cathy asked us to be very careful because the owner of the boat was getting upset because novice snorkelers were losing his equipment. Fortunately, Robert dove down and retrieved my snorkel. Yes Robert Moore, H3's CEO felt the need to chaperone us. As a 30 year resident of Hawaii, he not only planned the trip for us he has been our personal tour guide. It's great to have a local's perspective to help us navigate through all the options. But back to snorkeling...breathtaking, crystal clear water, thousands of tropical fish including the beautiful Humuhumunukunukuapuas, the state fish of Hawaii.  As some of you might know, I love to fish!  So at first, I was on a quest to find the biggest fish in the cove. I was frantically searching when I thought of Lisette's class on the importance of mindfulness or "being in the moment". This was not the time to look for the biggest fish, it was the time to savor the moment and take in the unbelievable underwater scenery.

Where's Bob?

We're on the hunt for Bob Wright! Last year we celebrated 30 years with the "Wright Stuff" for Bob Wright's 30th anniversary with Hilton Head Health. During the celebration, Bob was given a trip to.... well, if we told you that wouldn't be much fun. Based on the clues and pictures below, let's see if you can guess where in the world Bob Wright is!? Join in on the fun by posting your guess on the Hilton Head Health Facebook page and stay tuned for a special post from Bob Wright in... you thought I was going to ruin the surprise?

Where in the world is Bob Wright?

• Pupu Platters are considered a specialty of the area.


• The highest record temerature is 96° F and the lowest is 54° F.


• It's home to the longest city in the world.


• It's the former home of one of our H3 Team Members.
  
  [caption id="attachment_7357" align="alignright" width="420" caption="Gorgeous View"][/caption]

 

[caption id="attachment_7358" align="alignright" width="420" caption="Muscle Man!"][/caption]

 

 

Don't forget to check out tomorrow's post from Bob Wright on location!

 

For Chocolate Lovers

As many of you know, chocolate is my weakness. In honor of Valentine's Day, the one day a year when I will allow myself to eat chocolate guiltfree, I'd like to re-visit a post from Amber Schadwick on the health benefits of chocolate. Remember to use moderation, not to deprive yourself and to stay focused on your goals. Happy Valentine's Day!



Today chocolate is used to satisfy a sweet tooth. However, recent research highlighting the health benefits of chocolate might just enlighten and persuade you to explore the world of chocolate a “bite” more!

Much of the recent research suggests that the consumption of chocolate, in moderation, may help prevent high blood pressure, improve heart health, and provide a bounty of antioxidants our bodies necessitate. But all chocolate is not created equal, and not all types of chocolate offer these health benefits.  So although your choice in chocolate bars can’t change the world, and they indefinitely should not replace other healthy food options, chocolate can be a healthy treat if you choose wisely.

The following is a cheat sheet for you to follow when “choc-ing it” up for your health!

 

Good for Your Health	Leave it on the Shelf
“70% Dark Chocolate”	“Milk chocolate”
Cocoa butter	Partially hydrogenated oil
Cocoa liquor	Natural or artificial color
Sugar or cane juice	Corn syrup
Dairy-free	Milk, milk fat, or lactose
Cocoa powder	Dutch processed or Alkalized
Thick, tight wrapper	Thin wrapper or exposed to light
Glossy, dark or smooth texture	Blotchy, streaky or rough texture
Organic	Conventional (no distinction)

 

Reference: www.sparkpeople.com

 

H3 Recipe: Penne Pasta and Italian Meatballs with Tomato Basil Sauce

Just in time for Valentine's Day, enjoy this romantic Pasta and Meatballs recipe with the one you love.

Italian Meatballs

INGREDIENTS:

1 ¾ teaspoon Garlic, Minced

¼ each Onion, minced

¼ cups Parmesan, fresh, grated

¾ teaspoons Salt, kosher

¼ cup Flat leaf Italian parsley, chopped

1/8 teaspoon Black pepper

1# Lean ground beef 93/7

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 bowl. Add egg, parmesan cheese, salt, pepper and parsley then mix well. Add beef; mix gently with hands just until combined.


• Form into 1" meatballs or make them 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 heated up in a sauce.

Number of Servings: 4

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

Calories: 180

Fat grams: 7

 

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

Sharing Success: Lyle Orr

I often ask guests, “What makes this important to you?”  Lyle, unwavering said, “This is for my kids, my wife, not to wear a seatbelt extender on an airplane; this is so I can change my life and then be compassionate towards others.” To narrow down the motivators and the vision is the first step, but would he translate this over? I had no doubt in my mind and here is his story…

Lyle Orr checked into Hilton Head Health in late April and stayed for the entire month. During his program, Lyle was a ball of energy that spurred everyone to push harder and motivated everyone alike in our patented Hilton Head Health Treading Class. His yips and yells could spook even the most fearless, but the fight and motivation he showed during his H3 Journey was rare and infectious. Day in and day out, Lyle would come into every fitness class and lifestyle lecture ready to work, ready to commit to a new way of living. After successfully losing 23 pounds and 8 inches there was no stopping Lyle, he signed up for the H3@Home Coaching.



To be honest, I wasn’t quite sure how he was going to do it. Leading a busy work life, caring for two kids, DJing on the weekends, finding time to spend with his wife Jess -- Oh, and knowing he’d be flying to Fort Lauderdale every week, how was he going to make this work? Well he did and below are only a few of the incredible strategies he came up with dating, all the way back to his first day outside the H3 bubble.

How To Make Gnocchi In 10 Easy Steps

Gnocchi (nyoh-kee) is a potato dumpling. Some people get intimidated when attempting a traditional Italian dish, but this dish is very easy to prepare and is one of my favorites!

 

 

Friday Fitness: H3 Half

This Saturday, February 11^th  is the Annual Hilton Head ½Marathon, 10K and 5K… and guess what?... H3 guests and staff will be there!

Therefore, this Friday’s Fitness Challenge is for you, H3 Alumni and H3 supporters, to support your H3 family. Whether you join us in running or walking a 5k (3.1 miles), 10k (6.2 miles), ½ marathon (13.1 miles) and or perhaps you just head to the gym to complete a treading workout- we challenge you to add some additional miles to your weekend regiment. Do this in energetic efforts to show your support for our runners and walkers tomorrow!

Please post your mileage below!... We want to know!!!

Strategies To Step Back Into Meal Planning

While meal planning is essential to weight loss or weight management, it can be challenging for many.  There is no single right way to meal plan and many factors affect how we do it and how consistent we are.  Our palettes change, life demands more time in other areas, travel, motivation, levels shift… whatever the reason, if we look at meal planning from an “all or nothing” approach, we will not find success.  Be realistic with your planning, even if that means starting with planning 2 meals for the week, because having success in that will only bolster your confidence to take on more the next week.  If you’ve been through our program, you may likely have attended my class where we work as a group to develop a 7-day meal plan.  Here are some steps to consider if a 7-day plan just seems too overwhelming for this coming week:

1.  Break it down.  Start by just planning 3 meals for the upcoming week instead of all 21.  This allows for some flexibility with yourself but still moves you closer to your goal.  You might even surprise yourself and eat healthier for a few more meals as well.


2. Develop a Routine.  Give your week a basic framework that might help guide your thoughts to specific meals.  For example:




• Monday is Chicken Night – whether it’s grilled chicken, chicken parmesan or chicken marsala… it’s going to be chicken.


• Tuesdays/Thursdays are Seafood night – one week might include H3 Shrimp Scampi and Salmon, the next week might be H3 Crab Cakes or Lemon Parmesan Tilapia.


• Wednesday is Salad night – Steak Salad, Grilled Chicken Salad, Spinach Salad with Tempeh… whatever you choose, it’s going on a bed of greens.


• Friday night’s “Where’s the Beef?” – Steak, lean burger, Spaghetti with meatballs… you get my drift.


• Pizza Saturday and Wild Card Sunday – keep it fun on your weekend by making pita pizzas or even homemade whole wheat dough.  Sunday is your wild card to be spontaneous!




3. Play “Go Fish” for meals out. Make a list of restaurants and what meals are “acceptable” to your healthy meal plan.  You could create a card for each meal.  When you choose, or need to dine out, select something from your cards.


4. Remove and Replace. Identify 1-2 food choices that are contributors to an unhealthy plan and replace them with a healthy alternative.  Decide what your alternatives are now and make it something you can look forward to.


5. Portions, Portions, Portions!  Get back into the habit of measuring.  Even if it’s still a “bad” food, know how much you are consuming.


6. Write it down.  If at the beginning of the week you have every intention of eating healthy, and that always seems to fade mid week, you might forget all the healthy planning you did!  Don’t just plan in your head.  Write it down so you can refer back to it.  

Turn Up The Heat!

Valentine’s Day is just around the corner; have you already made plans for you and your loved one? Our friends at Hilton Head Health would like to share a few ideas for a healthy celebration of love this year.

Make a fitness date. Spend quality time with your loved one without all the clutter of the house, cell phones, TV or internet. Leave all the stress behind and enjoy one another’s company in the great outdoors. Go for a picnic and walk in the park, a bike ride, a partner workout or a night of dancing.

Indulge in a little chocolate. If you’re trying to follow a healthy diet, you may think chocolate is out of the question. Instead of skipping the treats, allow yourself a small serving to keep from feeling deprived. With moderation, eating something sweet may actually keep you from binging later and some chocolates offer various health benefits. Seventy percent dark or organic chocolate, as well as chocolate wrapped in thick wrappers, tend to be better for you. Much of the recent research suggests that the consumption of chocolate, in moderation, may help prevent high blood pressure, improve heart health and provide a bounty of antioxidants our bodies necessitate.

Give a little self love. With busy schedules and endless responsibilities, we often tend to put ourselves last when it comes to dishing out our attention. This year, make a date with yourself by buying yourself flowers, scheduling a massage, a pedicure or manicure, a quite lunch and movie, a hot bath or a walk in a peaceful place you haven’t visited in awhile.

Since February is not only the month of love but also the month of heart health, we can’t go without suggesting taking care of your heart. If you’re in the area, let one of our H3 Chefs lead you and your date in a Valentine’s Day themed cooking class at the Culinary Arts Center, or heat things up at home by following one of the healthy recipes found right here on H3Daily.

The Effects of Seasonal Affective Disorder

When I reflected on the crankiness that characterized my last blog, it occurred to me that for months I have been sunlight-deprived. I leave my house at 8:00 am and return just as darkness has descended, around 6:00 pm. In addition, I rarely leave the Hilton Head Health campus during the workday. Thus, my daily contact with the outside world and the warmth of the sun has been minimal since late fall.

H3 Recipe: Red Velvet Cake with Conversation Heart

 



INGREDIENTS:

1 ¾ cups All purpose flour

2 cups Sugar

¾ cup Cocoa powder

2 teaspoons Baking soda

1 teaspoons Baking powder

1 teaspoons Salt

1 cup Cottage cheese, 1%, pureed

½ cup Non fat plain yogurt

2 each Eggs

1 ½ teaspoons Vanilla extract

1 cup Coffee, hot, freshly brewed

1 tablespoon Red food coloring

 

Coaching Corner: The Scale - Terrorist or Tool?

Many of my coaching clients ask, “Should I weigh myself?” My standard answer is to ask a couple of questions: 1) Do you think you need to weigh? 2) What does the number on the scale mean to you?

Many people are terrified of the scale. I know, because I was one of the terrorized. There was a time in my life when my scale and I were on intimate terms. In fact, I even bought one that could talk. He had a rather pleasant voice (except when his batteries were low). When I stepped on him, he announced my weight and wished me a “nice day.”

I became obsessed with the man in the scale, like a bad boyfriend. My morning ritual involved lining him up just right (I knew which position on the tile would give me the lowest reading). After eliminating everything possible, including clothes, shoes and jewelry, even my elastic hair band, I would blow out the air in my lungs (surely all that air would weigh something…) and step, ever so lightly, onto the exact spot I knew would deliver the lowest reading. I had this down to a science.

It got worse. Over time, I began weighing myself at various times of the day, getting different numbers each time, of course, depending on my food and water intake, amount of exercise, time of month, etc. A low number often led to a binge, but a high number set off a panic attack, followed by some form of self-punishment—a few more hours sweating it out at the gym and/or a night of starvation.



The turning point for me was an illness that took months to diagnose and a year of recovery. You see, when we abuse our bodies, whether by over- or under-eating or exercising, it eventually comes back to bite us.

After a great deal of self-reflection and some work with a counselor, I eventually began to identify the thoughts, beliefs and attitudes that were driving me to obsess over the number on the scale. I now own a new scale, which, by the way, does not talk. I check in occasionally (about once a week) just to see how I’m doing. The number still varies, and I’m fine with that, because here’s what I’ve learned:

The number is just that: a number—a plain, stupid digital readout. It doesn’t say anything about who I am as a person. It’s there to help me. Like an air traffic controller, it gives me valuable information about my course, so, if necessary, I can make corrections.

If the thought of a daily or weekly weigh-in strikes terror in your heart, try looking at it as a simple reality check. Use the scale as a tool, and realize that it is only one way of measuring your progress. Glance at the number and say, “So what?” After all, it is not a judgment of your personal worth. It’s simply a way of knowing if you’re moving in the desired direction.

Friday Fitness: Super Bowl Fit

The big day is approaching and the parties have begun!  Since I wasn’t invited to bask in the pregame revelry with 50 cent, Lil Jon, Pitbull or the Bunnies I figure the next best thing would be to honor the arrival of 2012’s biggest sports event with a workout.   So, slowly back away from the 12 oz curls, uproot yourself from the La-Z-Boy and join me in paying a sweaty homage to the impending Super Weekend.

 

Resolve Dissolves in Sunday Football

Super Bowl Sunday is almost here. It will be a day of intriguing match ups, Brady vs. Eli, Belichick vs. Coughlin and good (the Giants) vs. evil (the Patriots). Just kidding, I actually like both teams. But if you are like me and are attending a Super Bowl party, the most important matchup of the day may be beer, wings and pizza vs. motivation, commitment and resolve. The challenge will be great.

According to the Wall Street Journal, Americans will consume 100 million pounds of chicken wings, 43.2 million pounds of tortilla chips, 45.8 million pounds of potato chips, 13.3 million pounds of pretzels,71.4 million pounds of avocados, 4.4 million pizza pies, and 111 million gallons of beer on Super Bowl Sunday. So, is it possible to go to a Super Bowl party, have a good time and leave with your sense of control in tact? I think so, but it will take some planning. Here are a few things to keep in mind.

• Be sure to get some physical activity in on Sunday. Take advantage of the great weather that many of you are experiencing and take a long walk or a bike ride, play some basketball or tennis, or go to the gym. Getting some exercise in lifts your spirits and will increase your commitment to make better choices at the party. Consider slipping away for a brief thermal walk during half time.


• Before you go remind yourself how import your health is to you. Thanks to Charlotte, an intern from a couple of years ago, for sharing this quote:

 

• Have a healthy snack before you go. Hunger, along with unlimited access to high calorie snacks is not a great combination for staying in control.


• When you get there, survey the scene and check out the choices. There will be plenty of unwise, a few better and possibly a couple best choices available. If you want to even the playing field a bit, bring a couple healthier choices with you, or if you are the host, have a few available. (Refer to h3daily blog post January 25, 2012 for some great Super Bowl Party recipes)


• Watch your alcohol consumption. Obviously, alcohol is another source of calories but more important than that is the effect it can have on your motivation and commitment to making better choices. Remember the phrase, “resolve dissolves in alcohol”. While it may not be realistic or necessary to eliminate alcohol, make it goal to have half the amount you might have consumed in the past.


• Keep in mind that the whole point of going to a Super Bowl Party is to have fun. While the food has always been an integral part of the big day, don’t let it define the day. Take the opportunity to connect or re-connect with friends, and to even make new ones. Or, and this is a novel idea, actually watch and pay attention to the game.

If, in spite of your efforts to make good choices, you go overboard, remember that it is one day and one day does not determine your chance for long term success. As you might remember from the Staying on Track seminar, when you slip the goal is to “recover quickly”. Don’t try to make up for extra Super Bowl calories by skipping lunch and dinner or exercising fanatically on Monday, simply return to your normal healthy routine.

Have a great time and please share with us any good tips and strategies that worked well for you.

 

Woohoo! One Month Down!

Since January 1^st, I have been determined to make this year different. So far, I have to say that I am pretty proud of myself for sticking with my commitment to fit more physical activity into my weekly schedule. Working out is now a priority and, when I can, I try to schedule the rest of week around my workout routine. If you’re like me, you get bored running on the treadmill or lifting weights in the gym. I’m a group fitness gal and truly find it a pleasure to workout with others. Not only do I push myself further, but the time seems to just fly by when I’m having fun working out with friends.

This year I decided to try something new and somehow convinced a few of my friends from H3 to join me. Many of you have taken this class during your visit to H3 but believe it or not, very few of us staff members have actually attempted this high-energy, music-thumping aerobic class. I’m talking about Zumba, the dance fitness class that has mothers, daughters and even grandmothers strutting their stuff on the dance floor. Don’t get me wrong, plenty of men Zumba too (only the boldest and bravest J)!

According to the official Zumba Fitness^® website, Zumba is the only Latin-inspired dance-fitness program that blends red-hot international music, created by Grammy Award-winning producers, and contagious steps to form a "fitness-party" that is downright addictive. Since its inception in 2001, the Zumba program has grown to become the world's largest – and most successful – dance-fitness program with more than 12 million people of all shapes, sizes and ages taking weekly Zumba classes in over 110,000 locations across more than 125 countries.

So, five H3 staff members and I decided to step outside our comfort zones to see what all the buzz was about. After attending the first class, I knew I was hooked. Whether I look good doing it or not, I love to dance and the thing I love about Zumba most is that everyone is encouraged to put their own flava into the moves. It’s fairly easy to pick up and everyone is cheering one another on. You can make it as intense as you’d like, averaging several hundred calories burned per session, but above all, you’re there to have fun. The variety of ages in the classes also surprised me. The women who attend our local Zumba studio are there every night giving it their all and I find their excitement contagious and exhilarating.

The moral of this story is, we’ve made it one month into the year and we’re still going strong with our goals! If you think you’ve fallen off the wagon a little, pick yourself back up starting today! It’s never too late to re-dedicate your life to health. If you’re getting bored with your routine, try something new. Maybe you’ll like it, maybe you won’t but you’ll never know until you try. I’ll share the two mantras that have really stuck with me this year and hopefully, they’ll help you as well.

“Never put off for tomorrow what you can do today,” and “Just for today I will…”

So get out there and as my Zumba instructor would say, “Shake it!”

(I found the image below on the Hilton Head Health Pinterest page. It pretty much sums up how I feel during Zumba, which is pretty awesome in case you couldn't tell. :-) )