Healthy Recipes: Meyer's and Peach Topping on Whole Wheat French Toast

Meyer's and Peach Topping 

INGREDIENTS:

4 Peaches, very ripe, sliced medium thickness

2 Tablespoons Brown sugar

3 Tablespoons Meyer’s rum

½ teaspoon Cinnamon

2 Tablespoons Pecans, chopped (optional)

PREPARATION:

• Preheat sauté pan on medium heat.


• Add sliced peaches and brown sugar


• Once peaches and brown sugar heat and sugar dissolves, add the rum and cinnamon


• Let the rum reduce and stir occasionally.


• Serve warm over low fat ice cream, whole wheat pancakes or French toast.


• Pecans if wanted can be added at the very end.

Chef’s Note:  If more liquid is needed, add 1 cup of apple or pineapple juice.  If more calories are available for your breakfast you can add 1 tablespoon of unsalted butter to the recipe. You would add the butter at the beginning to sauté your peaches.  Another option would be to add ¼ cup of sugar free maple syrup instead.

Number of Servings: 6

Serving Size: 1/3 cup

Calories: 90

Fat Grams:  1 (with the pecans)

French Toast

INGREDIENTS:

4 slices Whole wheat bread

1/2 cup Egg beaters

1 teaspoon Cinnamon, ground

1/4 teaspoon Vanilla extract

PREPARATION:

• Combine egg beaters, cinnamon and vanilla extract into a medium-sized bowl.


• Heat a non stick skillet or griddle and spray with canola oil. Dip each slice of bread into the batter


• Place battered slices on skillet or griddle. Lightly brown on each side.


• Serve 1 slice with Meyer's Peach Topping.

Number of Servings: 4

Serving Size: 1 slice

Calories: 55 (Peach topping not included)

Fat grams: 2

Healthy Grilling Pt. 2

 

I'm glad everyone enjoyed part one in my healthy grilling series. If you missed the post, check on this healthy grilling link. Now that you know what temperature and how to season your meat, let's talk about the grill itself. Grilling time and flavor can vary depending on the type of grill you have. Here are some tips on how to get set up using the specific types of grills.

 Charcoal Grilling:

1. Pick a charcoal such as Kingsford


2. Purchase lighter fluid


3. Depending on the amount being grilled, always make sure you have enough charcoal to create a nice bed of heat.


4. Give yourself enough time for the charcoal to heat up before trying to grill. 


5. Ideal for all types of grilled items: fish, meats, vegetables, tofu and fruit.


6. Warning: Can be messy after charcoal is burned down.


7. Warning: Temperature can’t be adjusted on charcoal grills.

 Gas Grilling:

1. Preheating the grill is still ideal, but perhaps only 20 minutes time is needed for preheating.


2. Once grill is hot, you can start grilling.


3. Gas grilling is cleaner than charcoal grilling but you don’t get as much of a grilled flavor.


4. Ideal for all types of grilling items.


5. Temperature can be adjusted on gas grills.

 Electric Grill:

1. Needs plenty of time to heat up, perhaps 30 minutes depending on age of electric grill.


2. Grids need to be cleaned after each use, as the debris left from the food won’t clean off as easily as they do on the grills mentioned above.


3. Any types of grilling items can be done on such equipment but depending on the grill, it may take longer than other types of grilling.

I'll leave you with another recipe to try out on the grill. These Teriyaki Pork Tenderloin Kebabs bring some variety to your grilling party!

Friday Fitness: Got Milk? Make That Chocolate Please

Here's a throwback post from Adam Martin on the best thing to consume after your workout. Would you have guessed chocolate milk? You’ve always heard that milk is good for strong bones – but did you know that chocolate milk is good for you too?!  According to Fitness Director, Adam Martin, chocolate milk is the best choice for a post-workout snack!  Here’s why:

There are three important things that must be properly replenished after a moderate to intense bout of exercise.  The first, water, is essential to muscle contraction and overall performance.  Make sure to consume 8 ounces of water before exercise, at least 8 ounces for every hour during exercise and another 8 ounces after exercise.  Ideally, you should weigh almost the same post-exercise as you did prior to the start. 

Secondly, carbohydrates are our body’s energy source.  They provide the needed fuel for subsequent bouts of exercise and physical activity.

Finally, protein is used to rebuild and replenish damaged muscles fibers in the recovery phase post exercise.  So, what is the best source of water, protein and carbohydrates? Fat Free Chocolate Milk!  In a recent study - fat free chocolate milk out-performed numerous commercial sports drinks and post-exercise drinks that you would find at your local GNC.  Those who drank chocolate milk post-workout showed increased skeletal muscle protein synthesis, a sign that muscles were better able to rebuild.  Keep in mind if weight loss is your goal; be sure to pay particular attention to calories.  Eight ounces of fat free milk chocolate milk can quickly add up to 150 calories or more.

Is Gluten Free The Way To Be?

First it was fat free, then it was carb free, now it’s gluten free. Is gluten free just the latest gimmick or really an important health and nutrition issue? The answer is both.

For the one out of a hundred people in the U.S. that have celiac disease, gluten free foods are literally a life saver. Celiac disease is a digestive disease that damages the small intestine and interferes with the absorption of nutrients from food. Those with celiac disease cannot tolerate gluten, even in minuet amounts. Gluten is a protein that is found in thousands of foods made with wheat, rye and barely as well as everyday products such as medicines, vitamins and lip balm. Symptoms include abdominal pain, diarrhea, bloating, fatigue, bone or joint pain, depression or anxiety, missed menstrual periods and left untreated can cause serious long term consequences. Celiac disease must be diagnosed by a physician, so make an appointment if you are experiencing these symptoms.

If diagnosed with celiac disease you must eliminate gluten form your diet. Most pastas, cereals and grain products are made with wheat, wheat flour, rye and barely and should therefore be avoided. Fortunately “gluten free” products made from potato, rice, soy, amaranth, quinoa, buckwheat or bean flours are increasingly available, making the gluten free diet more palatable and easier to follow. Since “plain” meat, fish, rice, fruits and vegetables do not contain gluten they can be safely eaten. Oats can be eaten in small amounts as long they are not contaminated with wheat gluten during processing. Some people, while not diagnosed with celiac disease, have similar symptoms and may benefit from limiting their exposure to gluten.

The gimmick side of gluten free comes from the belief that foods with gluten are bad, and if it is “gluten free” it must be healthy. First of all, whole grain products made from wheat, barley and rye can make a very positive contribution to a healthy diet and there is no reason to exclude them unless you have celiac disease or you experience the symptoms described above when consuming them. Secondly, there are many gluten free products that are not healthy or nutritious. Food companies are now making gluten free versions of cakes, cookies, muffins, doughnuts, brownies and other junk foods. While it is not bad for someone with celiac disease to enjoy an occasional gluten free treat, a gluten free cookie or brownie is still a cookie or a brownie. If because of the “halo” effect, you give yourself the permission to eat more gluten free snacks than you would eat the regular version of those snack, gluten free could be part of the problem not the solution.



For more information on celiac disease, contact the Celiac Disease Foundation at www.celiac.org. For information on digestive disorders in general, visit the National Digestive Diseases Information Clearinghouse website. at www.digestive.niddk.nih.gov.

 

Lyle's Path to Losing 100 Pounds

Last week, Lyle Orr visited Hilton Head Health and gave a presentation on his path to adapting a healthy lifestyle. One year ago, Lyle gave this Get H3 Inspired testimonial and since then has taken off on his weight loss journey. Watch parts 1 and 2 of Lyle's presentation below and you will truly be inspired.

Part 1



 

Part 2

 

To view his entire presentation, visit the official Hilton Head Health YouTube channel or check out other features on Lyle's weight loss success:

Lyle's orginal H3 video testimonail on YouTube

Lyle's Sharing Success blog post

 

Managing Social Drinking

One challenge to weight loss or weight management that our guests frequently bring up is pressure to drink at social gatherings. The pressure is either direct, with friends or family offering you a drink, or indirect when you feel tempted to drink while being around others who are drinking. It’s important to strategize how to handle these situations because calories associated with alcohol add up fast. Just one 4oz cocktail averages 175 calories and a 5oz glass of wine has 100 calories.

When trying to maintain a healthy lifestyle, unmonitored social drinking is one of the fastest ways to get derailed. With that said, a good plan and a few tips allow you to enjoy time with friends without alcohol taking center stage.

1. Before you go out, ask yourself how you want to feel when the afternoon or evening is over. Connect with your personal intentions. It creates an acknowledged expectation for yourself.


2. Before going out, calculate the possible calories from the drinks you intend on having. That way, the numbers are in your head and drinking more than desired will require you to recalculate. It’s a simple mind trick that helps.


3. In the event that someone offers you a drink, and you previously had decided to abstain or reached your limit, say “no thanks” without hesitation. Be simple and firm with your response. Don’t use long explanations that prolong the conversation because this often increases social pressure. Also, look people directly in the eyes when declining a drink.


4. Have non-alcoholic drinks always in hand if you're abstaining or as "drink spacers" between drinks if you want to limit the amount you drink.


5. Keep track of every drink if you're cutting back so you stay within your limits. Bring a food journal and write down each time you have a drink. This will force you to stay accountable.


6. Ask for support from others to cope with temptation. Let them know that you are cutting back the alcohol for health reasons and you could use support in your efforts.


7. Plan an escape if the temptation gets too great. Remember, your environment can be a powerful determining factor in your success. Sometimes, it’s necessary to change your environment to stay on track.


8. Focus on the conversation at social events. Being an active listener takes effort and moves the emphasis of the evening away from alcohol consumption.


9. If your social circle hosts a lot of alcohol-related events, suggest planning other events on occasion that do not involve alcohol.

Healthy Recipes: Pan Seared Tuna with Avocado Salsa

Avocado Salsa

INGREDIENTS:

 2 Tablespoons Avocado, cubed

1 Tablespoon Roma tomato, chopped

1 Tablespoon Red onion, diced

1 teaspoon Cilantro, chopped

1 teaspoon Lime juice

1/4 teaspoon Salt

To taste Pepper

 PREPARATION:

• In a medium bowl mix together the avocado, tomato, onion, and cilantro until well mixed.


• Season with lime juice, salt and pepper.


• Serve and enjoy!                      

Number of Servings: 1

Serving Size: 1/4 cup

Calories: 40

Fat Grams: 3

 

Pan Seared Tuna (or Salmon)

INGREDIENTS:

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

1 teaspoon Olive oil

Pinch Salt and pepper

 

DIRECTIONS: 

• Preheat oven to 375˚F.


• Preheat sauté pan to medium high heat.


• Add olive oil.


• Season salmon filets with salt and pepper.


• Sear each salmon filet on hot sauté 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 like our Avocado Salsa.

Number of Servings: 2

Serving Size: 4 ounces

Calories: 190

Fat Grams: 7

Coaching Corner: Life Wheel

There is a certain rhythm to life. There are ups and downs, times when we feel pulled in one direction or the other. Think about the gravitational force of the moon. As the moon orbits around Earth, the gravitational pull influences and changes the tides. The same can be seen within our lives. All of the situations, people and events within our lives pull us in many different directions and like the tides we can be high is some areas and lower in others.
Healthy balance of life and activities is something that many of us seek out but have found to be elusive. Sometimes we can control the things that draw us out of center, other times we cannot. But we can be mindful of the imbalances within our lives and develop strategies to addresses the sources of pull.
Below is an activity I call the Life Wheel. It is circular diagram with 7 domains. These 7 domains offer a visual representation of our lives and the balance of influences and strengths that we have in this moment.
On a scale of 1-10, rate how you are doing in each one of these domains currently. A rating of 1 indicates that you are completely out of balance in this one domain, a rating of 10 indicated that this area is under control and you are confident in your efforts. Draw a line where you fall on that 1-10 scale for each area. You will find that the line will be bumpy, it will not be in the same area for each domain, and that’s alright! This exercise is designed to raise awareness on what areas we may require some attention and concentrated efforts. Try it out; see what the balance in our life looks like!



[caption id="attachment_7798" align="alignleft" width="420" caption="Life Wheel Example"][/caption]

Step by Step: How to Cut an Onion

Onions are full of flavor, affordable, and nutritious! Here are 8 easy steps to achieve proper and safe knife skills while dicing, mincing or chopping onions.

1. Cut the stem and the root off.


2. Cut the onion in half from stem to root. Be careful the skin can be slippery.


3. Now, that it is halved. Peel off the outer layers of the skin.


4. Move your fingers out of the way and turn the onion so the root end is on the cutting board. Make your knife cuts perpendicular to the cutting board without cutting all the way through the onion. Thinner cuts will result in smaller dice; thicker cuts for larger dice.


5. Grip an onion half firmly, curving the fingertips away from the knife like a bear claw for safety. Slice evenly following the natural grooves of the onion.


6. Gripping the onion and keeping your fingers curved away from the knife, slice across the onion in parallel cuts.


7. When the onion becomes unwieldy to grip, turn the remaining portion face down on the board and continue cutting.


8. Repeat for the second onion half, chopping the onions from the last few cuts to make even dice.

Friday Fitness: Take it to the X

As many of you, H3 in-house guests, alumni and blog followers, have recently heard…we now have TRX! So, what exactly is all the buzz about? What is the TRX? And, how can it benefit you?

TRX is a suspension trainer. It stands for “Total Resistance eXercise”. It’s a performance training tool that is extremely portable and accessible for all fitness levels.  It’s functionally ideal as it simply utilizes bodyweight and gravity for all exercises.  This enables you with hundreds of exercises: exercises that can be “amped-up” and or exercises that can be scaled for any fitness level or training goal. To get a better understanding, the three principles that rule all TRX movements/exercises are below:

VECTOR RESISTANCE PRINCIPLE
For most standing movements, positioning your feet closer to the anchor point will increase resistance and heighten the challenge. Stepping farther away from the anchor point will decrease resistance and make movements easier to execute.

PENDULUM PRINCIPLE
For ground-based movements, moving your feet away from the anchor point will increase resistance and heighten the challenge. Moving your feet towards the anchor point or behind the anchor point will decrease resistance and make movements easier to execute.

STABILITY PRINCIPLE
In general, performing movements with a narrower base of support or unilaterally (using just one arm or just one leg instead of both arms or both legs) will increase the challenge of TRX movements. The wider your base of support, the more stable you will be during TRX movements and the less challenging they will be to perform.

With TRX bringing a whole new element to HHH fitness, this fitness Friday we challenge you to try something new. If your local gym has TRX, possibly enlighten yourself with a PT session. I guarantee after 30 minutes you will be hooked!

Letting Go of Resentments

Perhaps one of the most destructive emotions among the thousands of emotions we are capable of feeling is resentment. I have been known to say frequently, “Holding onto resentment is like drinking poison and expecting the other person to die.” From the moment I first heard that pithy little statement, I laid claim to it as my own.

Resentments, whether valid or not, cause us to ruminate relentlessly on the injustice, inequity, or betrayal we believe we have been subjected to.  Whether it was a mean or hurtful gesture, or the belief that someone didn’t do what they should have, our reaction manifests like a cancer within. The object of our resentment takes hold in our head—rent free I may add. If you are anything like me, prone to emotional eating, resentment creates the perfect storm for compulsive or unhealthy eating.

In the end, holding onto resentments is a choice. Refusing to forgive or making no effort to let go, are choices that keep resentments alive. Often, our self-righteous anger takes precedence over our desire for peace and serenity. Our need to be right becomes a stronghold. This stronghold negatively impacts us mentally, emotionally, physically, and spiritually.

Perhaps you would like to let go of the resentment but don’t know how. Here are a few suggestions:

1. Acknowledge that you are using the resentment to recreate drama and ask yourself what the payoff is for you in recreating that drama.


2. Acknowledge that you cannot control others and outcomes and you cannot control those who have rejected you.


3. Recognize that your resentments give you only illusions of strength. Highlight and validate your real strength and power. Acknowledge that there is strength and power in forgiveness.


4. Acknowledge your part in allowing the abuse or manipulation to occur and then forgive yourself for that. Make a decision to not let it occur again and create boundaries to ensure your protection.


5. Forgive when you can, and practice willful and deliberate forgetfulness when you can’t, keeping in mind that these acts are gifts to yourself rather than surrendering to those whom you resent.


6. Identify if you are confusing present day resentments with unresolved resentments from the past.


7. Journal about your resentment, first identifying in detail the action or inaction on another’s part that caused it, then list all the emotions experienced. Lastly, acknowledging your part in the cause or continuation of the resentment. Feel free to burn, bury, or attach your journal excerpt to a balloon as a symbol of your willingness to let the resentment go.


8. Ask yourself what will happen if you decide to let the resentment go or if you decide to forgive the offender.


9. If you have a spiritual connection, ask your higher power to release you from the bondage of the resentment and to guide you on a path toward letting go.


10. Decide that you are worth the freedom from destruction caused by harbored resentments and vow to take your serenity back.

Is Your Heart Happy?

Could happiness lead to a happy heart? A study by the Harvard School of Public Health revealed that older men with a more optimistic outlook had a reduced risk of coronary heart disease, in essence reducing their risk of a heart attack or stroke.

Although the study suggests optimism may reduce your risk of heart diseases even if you had poor health habits in the past, those who reported having a greater sense of well-being or a healthier lifestyle tend to be more optimistic.

So, now the question is how do you create optimism? Well, here are a few tips on how to grow happiness:

• Balance is key. It’s important to challenge yourself but as best you can, try not to overload your plate. Spend time your loved ones when you can and don’t take anything for granted.


• Just as Lisette always says, live in each moment. We are taught to always work a little harder and to strive for a little more but being present and happy with where we are is just as important.


• Live healthy. When your body is well-rested, strong and fueled with the right foods, you feel more alert and ready to take on the day. Simply starting your day with a nutritious breakfast can make all the difference.

You may also want to read these posts on happiness:

The Health Benefits of Gratidute

Focus

When It's Time to Reboot

Don't Let Time Pass You By

Could you be an Active Couch Potato?

Can someone exercise and still be a couch potato?  Up until recently, most of the studies on physical inactivity relied on self-reported measures but a recent Finnish study, using special shorts that can measure muscle activity, has strengthened the argument, if you sit eight or more hours per day your exercise binge might not be the sole solution.

The shorts were equipped with a special set of electrodes that were able to directly measure the muscle activity of the hamstrings and quadriceps both while exercising and when inactive.  The results showed that on days when volunteers exercised they used only about 13% more energy overall than on days they didn’t exercise.  But, surprisingly, how much people exercised or what kind of exercise they chose did not change the sitting time.  Both on the days they exercised and the ones they didn’t, they were sitting nearly 68% of the time. 

The Finnish study strengthens evidence published last month in the Archives of Internal Medicine that showed even if you exercise daily, sitting more than eight hours per day increased your chance of dying prematurely by 15%. 

So, exercise paired with otherwise unalloyed sitting should be avoided.  We should be just as cognizant of our non-exercise time as we are the time spent pounding the pavement or hitting the gym.  Look for opportunities throughout your day to move more often. 

Since many of us spend our time sitting while at work, check out some of these posts for being more active at the office:

Tips for a Healthy Cubicle

Office Chair Workout

10 Minute Workout Routine

One Big Happy, Healthy Family

Scheduling Break Time

Healthy Recipes: Chicken Salad Sandwich

INGREDIENTS:
3 (4 ounce) Chicken breasts, grilled, chopped
¼ cup Hellman’s reduced fat mayo
¼ cup Celery, diced very FINE
1 Tablespoon Green onion, (bottom bulb part only) chopped fine
4 pieces Turkey bacon, cooked crisp, then chopped
4 ounces Red table grapes, washed and sliced
¼ teaspoon Sea salt
¼ teaspoon White pepper
2 ounces Swiss cheese, sliced super thin ½ / person
4 each Whole wheat bread or sandwich thins
4 each Lettuce, tomato, thinly slices red onion ‘set-ups’ (sandwich toppings)

PREPARATION:
• Preheat oven to 350 F.
• Mix chicken breast, mayo, celery, green onion, turkey bacon, grapes, and salt & pepper.
• Lay whole wheat bread out on lightly greased sheet pans
• Place ¼ cup mixture of chicken salad on each piece of bread and spread out.
• The sandwich can be served warm or cold. If serving cold, top cheese and your topping ‘set-ups’.
• To warm, lay the slices of Swiss cheese on top of spread chicken salad.
• Bake in oven for about 10-12 minutes.

Serving Size: 1 open face sandwich
Servings: 6
Calories: 283
Fat: 8.5

Coaching Corner: Find A Formula

How would you describe Hilton Head Health? Would ‘ahead of the wave’ come to mind? Our mission is to not just simply inspire, motivate and educate our guests, but to remain cutting edge in the way we help our guests create this formula.

When we started H3@Home Coaching, we knew it was a need and we looked at it as a must have option from the standpoint of ensuring our guests understand that they need to change their mindset. The big question that comes up is what’s the value in a coach versus a personal trainer? The relationships couldn’t be more different.

The focus of a Wellness Coach is to work with an individual to design structure in their life. Instead of someone directing you physically on what to do, coaches work with you to set specific goals while reviewing your progress.  The formula for behavior change doesn’t lay so much in more exercise or simply eating cleaner, but more so in the foundation we build within our lives.

I think for many of us, changes in most areas of our lives are easier said than done but once we put ourselves first, become selfish with our health and find a formula, it’s pretty easy. Everyone’s formula to sustainable success is different; there is simply no timetable. Working with a coach is an opportunity to uncover it faster than alone. One question left for you this Sunday, Do you need a Wellness Coach?

Healthy Grilling Pt. 1

So it’s getting to be that time of year again when we start pulling out the grills and think about barbequing. Here are some helpful tips on good grilling and the recipes you can find on H3daily.com.

First and foremost we want to make sure that when we are grilling we are using the leanest meats there are. Chicken breast, turkey breast, pork tenderloin, beef tenderloin, lamb chops and of course fillets of fish. Now that you know what is leanest, you still have to remember to keep your ounces in consideration. Seafood can range from 5-6 ounces and meats can range from 4-5 ounces each. So those monster chicken breasts that are provided by your grocer need to be fileted in half for two servings instead of one.

Next tip is not drying out our meats so the use of the thermometer is key. Sure you can poke at the meat to see if it’s done, but you will know for sure when you use a thermometer. What you might not know is that there is a slight indent on your thermometer about 1 ½ inches up and that is actually how you temp your items; the tip of the thermometer does not actually read the temperature. Now you may ask, so what temperature do I look for? Check out the chart below:
Internal Temperatures for Doneness

Beef/Lamb
Rare	120 - 125°F
Medium Rare	130 - 140°F
Medium	145 - 150°F
Well done	155 - 165°F
Pork
All poultry	165°F
Seafood
All seafood                                                            (Cooking fish- ten minutes per inch of thickness)	145°F
Ground Meats
All ground meats	155°F

By not overcooking your meat, you will then be able to use less sauce and everyone will be happy because it’s juicy and tender.

Seasoning Tips
• Marinate or season meats ahead of time for at least 20 minutes. Using acidic items such as lemon, lime, white wine and balsamic are great tenderizers, that also add flavor to meats – but if used alone, marinating should be no more than 20 minutes, especially on small cuts of meat.
• Season all items before grilling.
• If using a basting method, such as barbeque sauce, add it toward the end to prevent the sugars from burning.
• Use herbs and spices for all types of grilled items, or make your own low salt rubs.

Grilling Tips
• Avoid touching the grilled meats too much, unless you truly feel that they are burning.
• The more you pick up and turn the meats, the longer they will take to cook and their juices might all leak out.
• Make sure to have all your tools out and ready for your use- such things as a long pair of tongs, grill brush, carving fork, hot pads, and a clean pan for items that are ready to be used.

Try this Sante Fe Tuna recipe. This marinade works great with pork tenderloin, and chicken. Look out for my Grilling Pt. 2 post soon!

Friday Fitness: Heritage Golf Workout

This weekend the island is buzzing over the Heritage Golf Tournament. I love watching golf… actually, I love taking a nap while watching golf! It is a great sport but let’s face it, it is not always the most exciting and attention grabbing sporting event. But it doesn’t have to be this way; we can turn an interesting match into an incredible workout by following this fun, golf inspired exercise:

Spring 2012 H3 Workout Playlist

 

Spring into action with this workout playlist from H3 Staff!

1. “One Tribe” Black Eyed Peas – Amber Shadwick


2. “The Anthem” PitBull – Lisette Volz


3. “Thunderstruck” AC/DC – Adam Martin


4. “Feel So Close” Calvin Harris – Kelly Hillyer


5. “Fighter” Christina Aguilera – Jen Welper


6. “Blow” Ke$ha – Karla Williams


7. "Drive By" Train – Jeff Ford


8. “Bleed it Out” Linkin Park – Lisette Volz


9. “Heartbeat” (Chase & Status Remix) Nneka – Alicea Glover


10. “Remember the Name” Fort Minor – Adam Martin


11. “Till I Collapse” Eminem – Jen Welper


12. “Stronger” Kelly Clarkson – Kelly Hillyer


13. “You Make Me Feel” Cobra Starship – Alicea Glover


14. “Mr. Brightside” The Killers – Lisette Volz


15. “All I Ever Wanted” Basshunter – Karla Williams


16. “Part of Me” Katy Perry – Kelly Hillyer


17.  “Church” T-Pain ft. Teddy Verseti – Lisette Volz


18. “Enter Sandman” Metallica – Adam  Martin


19. “Paper Planes” M.I.A – Jen Welper


20. “Til The World Ends” Britney Spears – Alicea Glover


21. “Headstrong” Trapt – Karla Williams


22. “Pon de Replay” Rihanna – Lisette Volz


23. “Wild One” Flo Rida ft. Sia – Kelly Hillyer


24. “Turn me On” Nicki Minaj – Jen Welper


25. “Run This World (Girls)” Beyonce – Alicea Glover


26. “Pump It” The Black Eyed Peas – Lisette Volz


27. “Tonight is The Night" Outasight – Jeff Ford


28. "Good Feeling" Flo Rida – Jeff Ford & Jen Welper


29. “Rumour Has It” Adele – Amber Shadwick


30. “Not Afraid” (Remix) Ultimate Dance Hits – Amber Shadwick


31. "Lose Yourself" Eminem – Jeff Ford


32. “Follow Me” (Radio Edit) Madison – Amber Shadwick


33. "The Champ" Nelly – Jeff Ford


34. “Stop In My Mind” (Dancephonic Remix) Beat Camouflage – Amber Shadwick


35. “Calabria” (Ronnie Maze Club Mix) Starlet – Amber Shadwick

Son Of A Bridge

by Kelly Milgie:

For those of you who read my last blog post, you may remember I have been training for my first 10K.  I ran the Cooper River Bridge Run 10K on March 31 and am proud to say I survived!  Though the day did not go as smoothly as I had hoped, after 01:06:40 and I crossed the finish line!

When my alarm went off at 4:30 that morning, I woke up excited and ready to go.  I had invested much of my free time training and the day had finally come. H3 @ Home Wellness Coach Amy Kelderhouse spent much of the morning reminding me to stay hydrated, eat breakfast and stretch.  It was about a half hour commute from where we were staying in Charleston to where the race began inMt.Pleasant. When entering Mt.Pleasant, I found out this race had 43,000 participants (a bit of information that Allison and Amy forgot to mention when they encouraged me to sign up for the race). They also failed to mention that we would begin running in waves.  The scheduled start time was 8:00 AM so around 6:30 AM Amy went up front to her wave and Allison and I got in line with our group.  I would be lying if I said I wasn’t nervous, but Allison did a great job distracting me until it was almost time to start. 

8:00 AM came and went and no one had begun running.  Next thing we knew it was after 8:30, and though there were announcements and music, no one filled us in on what was going on.  Long story short, my wave did not begin running until 9:30. By this time, I was hungry and a little discouraged but still excited to finally begin. 

The first mile was very smooth, taking Allison and I 09:40…. And then we hit the bridge, which to my disbelief was one mile uphill!  I had spent a decent amount of time training on the bridge here on Hilton Head, but it definitely did not prepare me for this! Another challenge I encountered was having to speed up to go around the people who stopped to walk or were jogging at a slower pace than I was (this is challenging for me to do in general, but running up hill made it even more difficult). To top it off, it was a rather windy day and we were of course running against the wind! Finally, we made it to the top of the never ending hill and I felt a bit of relief.  The rest of the race was spent trying to weave around the walkers and enjoying the entertainment that was taking place along the route.

When we finally crossed the finish line I had mixed emotions.  Though I did not have a specific time goal, I was hoping to be close to 60:00 and going over by 6 minutes was a little discouraging.  Then I allowed myself to realize that I just did something I had never done before and that is something to be proud of! Not only did I complete at 10K (without stopping to walk), one mile of it was up hill and the entire 6.2 miles were spent weaving around other participants.  I am pretty sure this was the hardest thing I have ever physically done but also one of the best things I have ever done.

After writing my last post, H3 Alum Lyle Orr commented that Amy and Jeff would have me running a ½ marathon before I knew it… Well Lyle, you were right – I plan to run the Disney ½ marathon in November – training begins soon!

[caption id="attachment_7743" align="alignleft" width="420" caption="Amy, Kelly and Allison the morning of the race"][/caption]

Have you enjoyed reading about Kelly's race exerience? Create a race memory of your own and join H3 Staff, H3 Alum and Hilton Head residents in this year's Devin's Dash 5K! Click here for more information.

Healthy Recipes: Turkey Panini with Sundried Tomato Basil

Turkey Panini

 INGREDIENTS:

 6 ounces Turkey breast sliced thin, (use our roasted turkey breast)

 4 (1/2 ounce) Provolone slices, ½ ounce each

 1 (12 inch) Whole wheat baguette (3 inch roll per person)

 2 each Globe tomatoes, sliced thin

 1 large Onion, sliced and cooked about 1 cup of onion

 

½ cup Sun-dried tomato pesto mayo

 PREPARATION:

•  Preheat Panini machine or large griddle.


• Cut baguette into 4 equal pieces about 3 inches long each, then on the side to open up.  Don’t cut all the way down so your sandwich can stay intact.


• Place opened baguette on griddle or hot Panini, and toast the inside for about 1 minute.


• Then take off heat.


• Spread each side of the inside with sun dried tomato pesto mayo, about 1 tablespoon per side.


• Then place turkey breast, provolone, tomatoes, and onions on one side of the baguette.  Close sandwich


• Place back on griddle or hot Panini and then let cook for about 2-4 minutes.


• Enjoy with a small side salad or cup of fruit.

 Number of Servings: 4

 Serving Size: 1 sandwich (3 inch)

 Calories: 290 (based on our baguette used)

 Fat: 7

 

 Sundried Tomato Pesto Mayo

INGREDIENTS:

 ½ cup Sun dried tomatoes, rehydrated in hot water

 12 each Basil leaves, fresh

 2 Tablespoons Pinenuts

 2 Tablespoons Parmesan cheese, fresh

 1 Tablespoon Olive Oil

 1 Tablespoon Fresh garlic, minced

 2 teaspoons Lemon juice

 ¼ teaspoon Kosher salt

 2 cups Reduced Fat Hellmann’s Mayo (Optional)

 PREPARATION:

•  In food processor place all ingredients except mayo


• Process, until ingredients are well blended and somewhat smooth.


• Then place in a bowl and whisk in reduced fat mayonnaise.

Chef’s Note: This is great as a pesto and stuffed in a chicken breast with spinach or spread on top of a salmon fillet and baked.  There are multiple uses for this recipe so explore and enjoy the grand flavor!

 Number of Servings: 48

 Serving Size: 1 tablespoon

 Calories: 25

 Fat Grams: 2

(Calories and Servings include the reduced fat mayonnaise)

 

Sharing Success: Allyson Wolfe

[caption id="attachment_7708" align="alignleft" width="420" caption="Allyson before visiting H3Allyson todayAllyson today"][/caption]

 

[caption id="attachment_7709" align="alignleft" width="420" caption="Allyson today"][/caption]

My story began one fateful day in September 2011, at Hilton Head Health. It was hotter than hell in Hilton Head, SC. My grandmother would tell me that I was sweating in places that ladies should never sweat. It was my first week at H3, and on that particular day, I decided to try treading. Every other day there was another class I wanted to take at the same time that treading was offered. Let me just say, that in the 2 weeks I was at Hilton Head, I NEVER again tried treading.

So what happened on that day ... I jumped on a treadmill. Sounds easy enough. Anyone can do treading (I said to myself). I just happened to select the treadmill in front of that day's instructor but I didn't know that because he wasn't there yet and I didn't know the class. The instructor was Jeff. OMG! I will never forget that hour in my life. Jeff was loudly encouraging the group and doing all kinds of crazy things. If you haven't been to Jeff's treading class, it is worth it for the entertainment value alone! Ah, but I digress...
I thought I was going to die in treading. I couldn't breathe. I was in terrible shape coming to H3. I didn't EVER exercise (I thought exercise was walking from the parking garage in my building to my office). I had lots of weight to lose. I didn't get enough sleep. I didn't eat well. I worked too much. During that treading class and since I was in front of Jeff in the class, I asked him if he knew CPR and if he could save me if I passed out. I thought I was going to die. Jeff was yelling (in an encouraging way) to the group and then talking to me softly and gently. He kept encouraging me to keep it slow, don't do this, don't do that. Then every few minutes in a soft and caring voice - between screaming to the group - he was making sure I was ok. He watched me constantly. I told him that I was going to quit. I couldn't go on. He said very calmly that yes, I could do it. He monitored me throughout the class. Maybe he was nervous he'd have to do CPR! I am proud to say that I did finish the class - by some miracle.
At about the same time when I was at H3, I decided to sign up for personal training. I enrolled in three PTs and because of the treading, I thought I would start with Jeff. I was scared. Everyone talked in the dining room about how hard he is. The PT was great. He was very encouraging. I am so uncoordinated I am surprised he didn't fire me on the spot. Later in the week, I went to the Intro to H3 @ Home Wellness Coaching session. It was great and I was sold. I still think of Amy's story about the man in Colorado. I told my husband about that story when I got home and he cried. While all the coaches seemed great, after treading, I knew I had to sign up with Jeff.
So you may wonder, how has it gone? It has now been six months since I was at Hilton Head Health. It's hard to believe that in only 6 months I have completely changed my life. Most of those bad habits are gone. I have now lost 50 pounds and I am 15 pounds from what my doctor says should be my goal weight. That, alone, is a miracle since I don't ever remember being at an ideal weight. I am now exercising at least 3-4 times weekly - even though I don't really like it. I am getting more sleep, I am working less hours and I am eating very healthy. Also, my blood tests when I arrived at Hilton Head Health were all slightly in the danger zones (for example, my cholesterol was 207). Because they were all border line, my doctor was primarily concerned about pre-diabetes. Now, six months later, all my results are normal and many of all my numbers have gone down over 50 points (my cholesterol is now 140) and I am no longer in the pre-diabetes category. My doctor is thrilled.
I owe ALL my success to Jeff and, to a lesser extent, my motivation and determination. I will be completely clear, without Jeff and the coaching sessions, I probably would have quit a long time ago. It is a challenge, especially when I had so many changes to make and when everyday life brings stresses and other critical priorities (from work or family or whatever). It would have been so easy to quit and in the past, I did quit. I have made it through so many challenges, such as the holidays, visiting family, Super Bowl parties, travel, work stress, home stress, etc. Every step of the way, Jeff was there to encourage me. He never faltered even when I faltered. He has been there to pick up the pieces and encourage me to keep going. He helped me come up with strategies to deal with every issue both big and small.
I encourage each of you to sign up for H3 @ Home Coaching. It works. Yes, it costs some money but it is a fraction of the cost of coming to Hilton Head Health. And, yes, Jeff has saved my life and I will always be grateful for this gift.
You won't be disappointed with the At-Home program and it is so worth the money. If Jeff only got a $1 for every compliment I have received, I would owe him a fortune!
Good luck on your journey to good health. I would definitely recommend H3 at Home Coaching to everyone.

Egg whites vs. Egg Yolks

Now talk about a controversial little ingredient.  So what’s the big talk and all this concern over egg yolks vs. egg whites?  Information on eggs keeps changing but here is what we suggest at Hilton Head Health. 

First off, egg yolks contain the fat found in eggs, which is where the cholesterol comes from. Theres is no fat in the egg white and it contains a slightly larger amount of protein than the yolk.  Those are usually the only things we talk about when referring to eggs.  We forget the folate that’s in eggs and the selenium.  But we never really know what that means to our health so we just focus on what we know: calories, fat and protein. 

If high cholesterol runs in the gene pool of your family or if you have current issues with your cholesterol being high, it’s best to consume whole eggs maybe 2 times a week. If naturally high cholesterol does not run in your gene pool and your current cholesterol is normal, you are able to have maybe 1-2 eggs every day.  Remember that cholesterol plays a really big part in your health.  High cholesterol leads to heart disease or even stroke, so there is good reason to watch your cholesterol intake.  And, no it’s not just eggs that we get cholesterol from-its fat from anything animal derived. 

Remember that you still have to prepare these eggs in a nutritional manner.  You can’t use 1 tablespoon of butter to cook you eggs.  It’s not just the role eggs play on our health that we need to consider; we also need to watch the butter, cheese, bacon, sausage or cream that is being added to this delightful food. 

Here are some tips for using both egg whites and yolks for either side of the spectrum:

You could always use two whole eggs, but toss out one of the yolks.  Or perhaps use three egg whites plus one egg yolk to make scrambled eggs.  Any change is better than no change, especially if you’re looking to keep the volume the same but to cut back on calories.

Now remember when I talked about Selenium and folic acid (folate)? These are important roles in your health too.  Folic acid (VitaminB9) helps in the synthesis of DNA, aids the amino acid metabolism and helps form red and white blood cells.  As for Selenium, it’s best known for its antioxidant properties, which help repair damaged cells.  Both sound pretty important to me and they are both found in the egg yolk.  As we say at Hilton Head Health, everything in moderation. As you can see, taking egg yolks completely out of your diet is not nutritionally beneficial other than lowering your fat and calories. 

For all my egg salad lovers out there, you can make your egg salad healthier by simply taking out a few of those yolks... not all of them of course.  Then add a low fat or light mayonnaise and serve on a whole wheat sandwich thin. 

Keeping eggs in your diet is a good thing. Your personal health should determine the amount and the frequency you should consume them.

Friday Fitness: Fulfilling A Dream

Two October’s ago, I was logging onto the Boston Athletic Association’s website to register for the marathon and a screen popped up which read, “Registration for the 2011 Running of the Boston Marathon is now CLOSED.” A registration process that took nearly two months to fill up the year before had filled up in a matter of hours. The fact of the matter is that I had been locked out of running my dream race for one more year. Devastated and mortified that this was the case, I worked my aggression out in a CrossFit workout with Fitness Director Adam Martin who happened to witness my dismay. I think if you probe him a little bit he’ll tell you just how upset I was.

I thought to myself, this can’t be? How can I find a way to secure a race number? Qualified since December 2010 and now getting locked out of registration left me absolutely frustrated. After a few months of exhausting my resources on finding a bib number for Boston, I quickly realized it wasn’t meant to be that year. Why fight it? I’m now sitting here nearly two years later with the Boston Marathon approaching in 9 short days, about to fulfill a dream that I never even thought was possible.

 What’s interesting is that when I came to Hilton Head Health for my internship, I had never run competitively or even entered a local 5K race. I actually had no idea it would be something I’d crave. Growing up playing team sports such as hockey, baseball, and golf led me to that basic conclusion. In October 2010, I ran my first 5K out in Bluffton finishing second overall in a time of 18:10. I was honestly baffled by the fact that it went so well. Lots of H3 guests know that I’m nothing short of “ALL IN” now when it comes to these events, but many have the assumption that I ran in college. I can honestly say that before I came to Hilton Head Health I was not a runner.

My number one takeaway from this personal growth experience and unexposed talent has been to alert guests that they need to uncover something similar. Without a goal or a dream in front of us, it can be difficult to create a sustainable fitness regimen. Regular exercise becomes a big challenge if there isn’t some sort of sense of satisfaction, intrinsic motivation or need for achievement behind it. It could be as simple as getting your kids involved in a local 5K or attending an exercise class because all your friends go or doing it so you are healthy enough to spend time with the ones you love. What I am calling each of you to do today is to uncover your dream or reason for exercising? What makes it important to you? Once you do that, I promise you that you’ll simply be unstoppable.

Everything happens for multiple reasons, but what’s unique about the Boston Marathon is that it symbolizes just one for me. My reason for toeing the start line on April 16, 2012 is to inspire. Inspire you to step outside your comfort zone. Inspire you to achieve something that you didn’t think was possible. Ultimately, inspire you to create change.

I run because I love to compete, but more importantly I love to see that smile on the face of a guest who has just finished their first 5K. To me, that’s impactful….That’s inspiring.

If you’d like to follow me fulfilling my dream via updates the morning of race, please sign up for AT&T’s Athlete Alerts. TEXT the word RUNNER to 345678 using your mobile phone and enter my RACE BIB Number 1037 … Have a dream, make a plan, go for it. You'll get there, I promise.

[caption id="attachment_7736" align="alignleft" width="420" caption="Leap Year 5K"][/caption]

H3 Bonus Healthy Recipe: Deviled Eggs

Check out this bonus recipe from the H3 kitchen! Use your leftover eggs from Easter to make these not-so-naughty Deviled Eggs!

INGREDIENTS:

6 each Eggs, hardboiled, halved

4 each Egg yolks, hardboiled

¼ cup Mayonnaise, Low fat Hellman’s

1 teaspoon Yellow mustard

Pinch Salt

¼ teaspoon Paprika (use as garnish)

 

PREPARATION:

• In medium sauce pot, bring water to a boil.


• Once water is boiling, place eggs in water slowly to avoid dropping and breaking them in the water.


• Once water comes back to a boil, time them for 15 minutes.


• Then take eggs off heat, pour out boiling water, and run them over cold running water.


• Peel egg shells off and rinse


• Cut hardboiled eggs into half, and remove yolks into separate bowl.


• Throw out two egg yolks.


• Then mix the egg yolks with remaining ingredients, except paprika.


• Once mixed well, pipe or spoon mixture into egg halves.


• Garnish with sprinkles of paprika over each egg yolk.

 Number of Servings: 12

Serving Size: 1 half egg

Calories: 30

Fat Grams: 3

Finding Peace in Barefoot Running

I recently attended a locally sponsored Merrell Barefoot Running Clinic.  Those of you who know me know that I am not particularly keen on running. I will occasionally partake in a spontaneous 5k, 10k and/or take my dog out for a morning jaunt. But, as I have honestly declared in my adherence lectures, if I were to volunteer running as my daily exercise tradition (i.e. “key” to adherence), the door to success would remain locked a majority of the time. Maybe it’s the thought of the impact on my knees and joints that tarnishes the activity. Granted my running form is far from perfect. I used to force myself to run just to fit the cardio component in. The days following my run, my hips flexors, quads and calves were almost always blessed with DOMS. I can almost validate that the soreness was due to lack of efficiency; essentially lack of proper form. As many of you may resonate, one day I basically just got bored with running so I inherently stopped.

After obtaining my 200-RYT (Registered Yoga Teacher certification), my outlook on my personal physical fitness shifted. I began focusing more on sustainable activities (not that running is not sustainable; it just was and is not for me). Some people are ‘born to run’—and others, well, we are born to do others things. I began to embrace the idea that I was not a ‘born runner’. I began to focus more of my energy on functional fitness (aka. planks, yoga, bodyweight exercises). I wanted to use my body as the instrument. I began to contemplate activities that would be sustainable for me in the long term. What feels good now, as well as what I will adhere to and enjoy as my fitness career progresses, or better said, simply as I age.

 So, how does all this apply to barefoot running? Well, when I was in Costa Rica for my 200 RYT, a co-yogini in training asked me to join him for a barefoot trail run. I, even strongly disliking running, would never turn down an opportunity to be active. So I joined. I slipped on my pair of five fingers and headed out for a barefoot run. No true consideration of my environmental elements, the terrain in the middle of the rain forest= wet, dark and slippery—and above all, never even bearing in mind the proper barefoot technique or form. I ran leaping and bounding behind him for what seemed like an eternity, more or less a mere 45 minutes. For the next several days my legs, hip flexors and arches of my feet begged for mercy. I blamed the terrain.

Remember, not being an avid runner, I hadn't spent much time digging into what the true term and or proper technique of "barefoot" running deemed. I assumed, alongside the general spectator, that barefoot running was simply, as the title implies, running barefoot: aka. minimal arch support. I simply assumed it to be highly damaging to my arches as well as not ideal for the general population. However, after attending the "Merrell Barefoot Running Clinic" last weekend, my assumptions have shifted. I engaged in learning the actual form and/or "set/re-set" position. The clinic enlightened me with the concept that barefoot shoes actually insist functional strength for arches. Similar to the concept of strength training, it  is a functional exercises that sustain us—they provide guidance and promote overall strength. Therefore, the minimalist approach to running coincides with this concept. They allow us, as the video below affirms, improved body awareness, increased freedom or movement, a connection with the environment, as well as and not limited to, increased reactivity. I am humbled by the workshop and might just invite the idea of barefoot running into my daily activities.  



Please Note: If you are to begin a barefoot running regiment, remember to start slowly. Build up your barefoot baseline. For example, if you are already running 3 miles per day, start with maybe 1 mile barefoot and then switch your shoes and run the last 2 miles. Same concept applies to strength training. We do not start with heavy weights; we start light and build up!

How To Make Your Own Marinade: Easter Edition

Easter is approaching! With that being said, you may be looking for delicious recipes to impress your friends and family.  Using a tasty marinade is an easy and effective way to add flavor to your Easter meal.

Marinate is a verb and marinade is a noun. So, you marinate the lamb with a marinade. Marinades often serve 2 different purposes: to tenderize meat and to enhance flavor. 

Check out these guidelines to making your own amazing marinade:

Flavor: In the H3 kitchen, this is what we call "adding love to your food." Be passionate about what you are cooking! Get creative with spices and fresh herbs. Typical additions include; thyme, oregano, cumin and cayenne.

Acid: Acid can breakdown a protein—called denaturing. Fruits such as oranges, lemons, limes and pineapples, can be acidic. Any vinegar is acidic whether apple cider vinegar, balsamic vinegar or rice wine vinegar. You’ll want some acidity in your marinade but be careful because too much acid can make the surface of the meat mushy.

Time: Marinating protein for a length of time depends on the type of protein. Beef and lamb will take a longer amount of time to absorb a lot of flavor. Turkey, chicken and pork tenderloin pick it up fairly quickly. While fish are so tender; they will soak a marinade right up.

Refrigerate: Keep marinating meats in the refrigerator. Remember, all uncooked meat has microbes and spores. Used marinades are contaminated with raw meat juices so if you plan to use it as a sauce, it must be boiled for a few minutes.

Try this marinade for your Easter lamb:

1 cup Lemon juice

½ cup Olive oil

1 cup Soy sauce, low sodium

3 T. Oregano, dried

6 Garlic cloves, minced

A Fair Fight

Conflict is a natural and healthy component in any worthwhile relationship. Avoiding conflict results in building resentments and destructive or dysfunctional conflict can cause lasting emotional scars. Therefore, it is important to learn how to fight, and how to fight fair. When certain ground rules are adhered to during the argument process, the results can be beneficial. Healthy conflict gives way to clear boundaries, mutual respect, and greater trust in a relationship. With all that in mind, here are some rules for fair fighting:

1. Fights should be held in order to reach a solution, not to gain a victory.


2. The basic outline of a fight should be:  a) State your gripe b) Suggest some alternatives and c) Reach a solution.


3. You cannot refuse to fight. If something is important enough to one member of the relationship, it is worth fighting over.


4. State your gripe in the form of a positive request, not a demand.


5. Fight about one thing at a time.


6. If a fight is a question of fact, then it is your duty to get the facts.


7. If a fight is a matter of opinion, you must recognize it as such and realize that a compromise is the only solution.


8. Don’t play psychologist. Don’t try and tell others what they are thinking or feeling. DON’T ASSUME.


9. Don’t try and mind-read. It’s impossible, so ask instead.


10. Don’t play archaeologist. Don’t dig up things from the past; fight about your present gripe only.


11. Don’t make speeches. State your gripe and then let the other person answer.


12. If your opponent states a point, you must respond to it before you can make a new one. Answer questions directly.


13. No name calling.


14. No emotional blackmail…”If you loved me you would…”


15. Go back to rule number #1 and never forget it. Fights should be held in order to reach a solution, not to gain a victory.

Are you ready to rumble?

Healthy Recipes: Macadamia Crusted Fish topped with Mango Chutney

INGREDIENTS:

2 - 4ounces Mahi Mahi - Atlantic/Pacific (Or any other type of fish)
¼ cup Panko bread crumbs
2 Tablespoons Macadamia nuts, finely chopped (same size as Panko)
1 Tablespoon Italian parsley, fresh, chopped
¼ teaspoon Onion powder
¼ teaspoon Garlic powder
¼ teaspoon Paprika
Pinch Salt
Pinch Ground black pepper
Cooking spray

PREPARATION:
• Preheat oven to 375˚ F.
• Combine panko crumbs, chopped macadamia nuts, parsley, onion powder, garlic powder, paprika, salt and pepper.
• Then coat each fillet with 2 tablespoons of panko macadamia nut crust
• Spray a small baking pan with non-stick cooking spray.
• Lay both fillets in pan and place in oven.
• Bake for about 15 minutes.
• Top with Mango Chutney or serve with your favorite sauce.

Number of servings: 2
Serving size: 1- 4 ounce fillet
Calories: 160
Fat grams: 6

Coaching Corner: To Lighten Up, Show Some Love

As a coach, I frequently hear people put themselves down, beat themselves up, lament what they are lacking, and virtually wallow in a quagmire of self-hatred and hopelessness. If you are having trouble acknowledging your own specialness—your value, your contribution, your reason for being—it’s no wonder you are struggling to lose weight and get healthy.

You see, to “lighten up” requires working from the inside out. It means mustering up some compassion for ourselves, forgiving ourselves for past transgressions and perceived shortcomings, finding our place and purpose in the world and letting go of old beliefs, habits and attitudes that stop us from being all that we can be. At the root of it all is self-love, and it starts with knowing your value.

I was struck by this when I lost my mother in 1987, ten years later when my grandmother joined her in heaven, again when my husband took his last breath in 2001 and recently when one of my beloved cats traveled over the “Rainbow Bridge.” When a person (or pet) leaves this world, there will never be another “them.” This realization bowls me over the same way as the vastness of the universe. I can’t just go out and get another mother or grandmother. I can remarry, but a new husband doesn’t take the place of the one who is gone; I can buy or adopt another cat, but it will have its own personality and place in my heart… Thankfully, the heart is expandable and there’s more love to go around. But it bears noting that each precious life is, in a word, irreplaceable.

So what does this tell me about me? It tells me that I am a unique creation—a distinctive combination of genetic material, yes, but also a product of my experiences along with my thoughts, beliefs, attitudes, interests, talents and flaws. There is no other person in the world just like me and there never will be. That’s a pretty powerful thought and one that leads me to feel a certain degree of responsibility. If there’s only one me, then I can’t afford to be anything less than the best version of me.

What about you? You are a one-of-a-kind creation. Like fingerprints, snowflakes and diamonds, you are different by design—exceptional, rare, a universal treasure. When you show up as less than your best, you are depriving the world and all who love you of your special gifts. So are you ready to lighten up?

Weight loss doesn’t start with counting calories or buying a gym membership. It starts with counting your blessings and buying into your worth. Loving yourself is the key. Don’t wait. Make a sign today that says, “I deeply and completely love and accept myself.” Post it in a place where you will see it every day. Look at yourself in the mirror and repeat the words until they become your truth. When you love yourself honestly, wholeheartedly and unconditionally, taking care of your body is a given, and the number on the scale will take care of itself.