Why Cultivate Spirituality?

Whenever I meet with H3 guests individually I always inquire about their spiritual beliefs. Why? Because I believe it’s very limiting to embark on a journey of self-improvement without addressing the whole person. You see, we’re the complete package—physical, emotional, social, and spiritual in nature. If your quest to improve your health is limited to nutrition and fitness interventions, then you’re only attending to the physical component of your more dimensional-self. 

It could be that this dynamic causes us to frequently slide backwards, as if the lesson will be given to us repeatedly unless we learn it, or at least factor in the other variables (i.e. emotion, spirit, and social connections). I can say with all honesty that addressing only the physical aspects of my dysfunctional behaviors surrounding food resulted in many years of chronic dieting and personal self-loathing. It wasn’t until I looked at my emotional eating, and my under-nourished spirit, that I started to find long-term recovery from compulsive eating and progressive weight gain.

The interesting thing about cultivating spirituality is that it’s linked with many health benefits. People who have a spiritual connection heal faster after surgery, experience less depression and anxiety, are more resistant to stress, have lower blood pressure, cope better with chronic illness, experience greater recovery from addictions, and tend to experience more hope and optimism which is linked with increased immune function.

So say this simple blog has you thinking about the concept of nurturing your spirituality but you’re not really sure where to start. Begin by asking yourself the following questions and revealing the answers by way of journaling:

• If you are all there is in this life, if everything begins and ends with you, how does that affect your potential or your life’s possibilities?


• If you were to explore a personal concept of a higher power or spiritual connection, how could that create a negative outcome? How could it create a positive one?


• How could a spiritual connection serve as a resource in your efforts towards healthy lifestyle changes?

Once you’ve answered these questions then start the process of connecting to your spirit by simply focusing on gratitude throughout your day. You see, gratitude is a direct link to your spirit. When we experience gratitude, which means we acknowledge what we are grateful for while tapping into the positive emotional response (because gratitude only gives birth to positive emotions), we move beyond the preoccupations in our head to a more meaningful experience.

I will be exploring the concept of spirituality as it relates to long-term weight loss in the upcoming FAR workshop. Please feel free to call me with any questions.

The Mind Game

If you’ve visited Hilton Head Health in recent years, there’s a good chance that I was pregnant when you met me – our family started growing in 2008, and now, in 2012, I’m back from giving birth to my third little blessing – my son Jaden.  His two big sisters love him dearly and cannot wait for him to grow up so they can play together.  He is cooing and smiling, all the things we love that babies do.  He is a joy to cuddle with and has been my 24-7 side-kick for the past now 11 months. 

It’s easy to talk about the love of a new baby, but, of course as any of you fellow mother’s know, it can take quite a bit of positive self-talk to learn to love your post-partum body.  I mean seriously, does the baby have to destroy all of your abs??  All joking aside, it does take a lot of mental strength to build your confidence and motivation to keep working on your physical fitness and health.  That’s true for any type of set back – be it a baby, an injury, a stressful or emotional period – the battle of the mind is the one that must be conquered first.  If you’re finding yourself in a low right now when it comes to your health and fitness, here are some ideas that might help you win the mind game:

1.  Find a source of accountability.  Whether it be a journal, a supportive friend, or even a coach, the accountability will help force you to look at your progress and keep pushing until you get some momentum going on this Change Train.


2. Set a date.  A birthday, a vacation, a 5K… whatever it may be, find something that you will look forward to and give yourself a deadline.  This will help create priority for your goal.


3. Think positive.  Make a list of all the reasons you can achieve your goals.  Write them down.  We are so good at telling ourselves why we can’t be successful… and then we’re not.  That mental part does take some effort, but it definitely helps with the physical.


4. History is history.  Don’t dwell on poor decisions made in the past or what you did or didn’t do yesterday – just focus on what really matters.  What can you do right now?


5. Just do it.  Just get started!  Often times if you make one healthy choice it leads to one more, even when it’s not planned!  Odds are you will get some positive kickback in one form or another!

 Today, I packed a healthy lunch and snacks for work.  What is one thing you did for your health today?

Get H3 Inspired: Adam Tannenbaum

[caption id="attachment_8008" align="alignright" width="420" caption="Adam and Jeff at H3 in 2012"][/caption]

For years, I have been traveling to Hilton Head to visit my grandparents. My grandfather was the one who introduced me to Hilton Head Health after learning about the weight loss program during an episode of ‘HEAVY’. Not knowing that they had already stopped by the facility for a tour, they convinced me to take a look for myself. My whole life I was fairly active; I even played on my college tennis team. It wasn’t until a couple years later that I found myself turning to anything to help my depression at the age of 26. For some reason, I was lost and didn’t know how to get out of my rut; that’s when, with the support of my family, I decided to make a change. Staying at Hilton Head Health for three months not only helped me lose 66 pounds, but also gave me the confidence, courage and direction I needed to take control of my life.

Kelia gave me a tour of the facility and if you know Kelia, you know that she is very easy to talk with. I have to admit that at first I thought everyone was being a little too nice, but now I realize that’s just how everyone is—they love helping people, are excited to teach and genuinely care. Without judgment, Kelia and I discussed my past and just knowing that if the rest of the staff were as open and positive as she was, this place would be just what I needed for my life transition. I discussed the visit with my family and we decided that participating in the H3 Extensive & Intensive three month program was what I needed to break my unhealthy routine at home. This is the moment when my unhappiness started to be replaced one smile at a time.

Throughout my stay, more than anything else, I learned about myself. I learned that I enjoy swimming, kickboxing and boot camp—I made a promise to myself that I would attend every boot camp class while at H3 and I did! I discovered the cook inside me who enjoys trying new, healthy recipes. I’ve learned how to recognize when I’m slipping and what to do to get back in control. Most importantly, I’ve learned what works for me.

Healthy Recipes: BBQ Pork Sandwich

 



What says summer more than some good ol' finger lickin' BBQ?! This BBQ sandwich is sweet and zesty, a great summer lunch!

INGREDIENTS:
2 cups Pulled pork
1 cup H3 BBQ sauce
2 each Arnold sandwich thins
1 each Tomato, sliced
1 each Red onion, sliced

PREPARATION:
• Make H3 BBQ sauce or use your own barbeque sauce from home.
• Mix pulled pork meat with barbeque sauce, then heat in pot on a slow simmer just until barbequed pork is hot.
• Place one slice of tomato and onion on one half of the sandwich thin along with ½ cup of the barbequed pork meat.
• Serve with H3 coleslaw and enjoy!

Serves: 4
Calories: 330
Fat: 4.5 grams
Fiber: 5 grams
Protein: 39 grams
Carbohydrates: 32 grams

Step-by-Step: How to Cut Fresh Pineapple

Pineapples are delicious, refreshing and sweet treats for summer—perfect for a Memorial Day cook-out! One of the questions we commonly get is how in the world do you cut fresh pineapple. Well, follow these steps below to learn how to pre-cut your pineapple so it’s ready when you’re looking for a sweet treat!

Step 1: Choose a ripe pineapple. Smell the pineapple when you buy it, if it smells sweet, it will be perfect.  Also, the pineapple should be yellow if it is green it needs a few more days to ripen.



 

Step 2: Cut off the bottom of the pineapple.



Step 3: Place the pineapple on its side on the cutting board and remove the stalk along with the very top of the pineapple.



Step 4: Stand the pineapple straight up. Cut directly in half through the core.

 

Step 5: Then cut it in half again, cutting the pineapple into quarters.



Step 6: Cutting one quarter at a time, glide the knife between the fruit flesh and core to remove the core. Repeat for all 4 pieces.



Step 7: Next, glide the knife between the flesh and skin of the pineapple removing the skin.



Step 8: Cut the pineapple in small pieces to eat.



Step 9: Serve the pineapple on the detached skin, for garnish.



Step 10: Eat your pineapple for breakfast, a snack or whenever you please. Enjoy!

1 cup of pineapple is only 80 calories, making it an excellent Metabo Meal. Pineapples are a great source of vitamin C and they offer your body excellent protection against free radicals, substances that attack healthy cells.

Friday Fitness: Bring The Party To The Pool!

Two weeks ago we welcomed a new intern, Betsy Hood, to Hilton Head Health.  Betsy just completed her senior year at Illinois State University with a degree in Exercise Science.  Betsy brings a wealth of knowledge, youth and excitement to our H3 team.  In addition, she has been a certified Aqua Zumba instructor for the past 4 years.  If you thought Zumba on land was fun, just wait until you come back to H3 and take a class with Betsy in the pool.  Here’s a 60 second sample of the H3 bustin’ a move in the pool.



Known as the Zumba® “pool party,” the Aqua Zumba program gives new meaning to the idea of an invigorating workout. Splashing, stretching, twisting, even shouting, laughing, hooting and hollering are often heard during an Aqua Zumba class. Integrating the Zumba formula and philosophy with traditional aqua fitness disciplines, the Aqua Zumba class blends it all together into a safe, challenging, water-based workout that’s cardio-conditioning, body-toning, and most of all, exhilarating beyond belief.

Restaurants Offer Healthier Options...but Is It Enough?

According to the National Restaurant Association, as the demand for more healthful options on restaurant menus has grown, America’s restaurants have accepted the challenge and taken the lead in providing healthier options to their customers. There is no doubt that more healthy choices are available than before. Even the king of massive portions, The Cheesecake Factory, now offers diners their “SkinnyLicious” line of lower calorie options. But a new study posted on the online journal Pubic Health Nutrition, suggests that restaurants have to do a better job if they want to be part of the solution.

Researchers looked at the nutritional content of 30,923 menu items from 245 different restaurants. They found that 96% of the entrees analyzed exceeded recommended level of at least one of the followings areas, calories, sodium, fat or saturated fat. One of the researchers, Helen Wu, assistant policy analyst at the Rand Corp., commented that, “If you are eating out tonight, your chances of finding an entrée that’s truly healthful are painfully low.”

The reality is that some must eat out often because of travel or business. If you are in this category, trying to order more healthfully is your only option. Managing portions, getting sauces and dressings on the side, and picking restaurants with healthier options gives you chance to keep things under control when eating out. But for the rest of us who have chosen to eat out more often than in the past, maybe it’s time to take back some control by preparing and eating more of our meals at home. The American Restaurant Association estimates that one out of every four meals consumed by Americans is prepared by the restaurant and foodservice industry. We are probably never going back to the days when we went out to dinner only for special occasions, but cutting back on the frequency of eating out might be an effective way to get our caloric intake back under control.

As you start to think about preparing more meals at home, don’t forget to check out all the healthy recipes available  to you at www.h3daily.com.

 

Do We Really Eat With Our Eyes?

Looks like our nutrition expert, Bob Wright, really knows what he’s talking about when it comes to portion control. In so many words, Bob has always preached that our eyes are hungrier than our mouths. Ask any chef and they will agree… we eat with our eyes and then our mouths. So when it comes to weight loss and weight management, one of the keys to success and cutting back on portions.

In a recent study, researchers at the University of Pennsylvania and Cornell University found that we tend to eat less when tricking our eyes by portioning out food. They came to this conclusion by giving students one of two types of Lays' potato chips. One group was simply given a regular can of Lays’, while the other was given a stack of chips with red, edible potato chip dividers inserted every 5-14 chips.

It’s easy to guess what the first group did. Not realizing how many chips they were actually eating, this group (without the red chip dividers) ate far more chips than the group with the dividers suggesting they had reached the serving size. In fact, the group with the red chip dividers reduced their potato chip consumption by 50%! Who knew a single red chip could do all that.

I think the lesson here is that we do in fact eat with our eyes. If a full plate is placed before us, chances are we’re going to eat everything on the plate and not stop at the suggested serving size—especially, if you grew up as a ‘clean plate’ kid being rewarded for eating everything on your plate.

Over and over again, people are amazed when they arrive to Hilton Head Health and are surprisingly full on our 1200 calorie diet. Why is that? Because when we serve meals we usually start off with a salad and/or soup, we bulk up everything with lots of vegetables, and we avoid using huge plates. At home, there’s the temptation to load up oversized plates, not to mention the leftovers just begging to be eaten. Trick your eyes into thinking your eating more than you are by joining the Small Plate Movement. Hop down from a 12 inch plate to a set of 8-10 inch plates. A two inch difference in plate diameter or will result in 22% less calories at each meal.  To put this in perspective – if the average dinner is 800 calories, a smaller plate would lead to a weight loss of around 18 lbs per year for the average sized adult. Read this post for more information on the Small Plate Movement.

The next time you’re itching for something salty try this: separate your servings of popcorn or chips as soon as you purchase them and you’ll know exactly how much you’re eating at a time. This simple act can put you one step closer to success!

Are you sabotaging your happiness?

Happy Tuesday H3 blog enthusiasts! Today I came across this quote and couldn’t help myself… I had to share. I believe the quote itself speaks to the majority. The profound message speaks volumes in its simplicity. Overall happiness, as you and I both know, plays a huge role in our wellness journey. Seemingly, if we are intrinsically happy, we are more likely to engage in smarter, healthier activities. The smarter the choices, the kinder, and more compassionate energy we feed our bodies and minds. So why do we, more often then not, tend to struggle with this tiny little thing called “happiness”?

I can relate the struggle to something more ordinary. Perhaps it’s the little birdie that sits on your shoulder encouraging you to sleep in a little longer, to not get up and go to the gym as planned. Or maybe the birdie that tells you it is okay to devour that enormous cupcake as you are celebrating a milestone, a birthday, anniversary, or maybe just the sun coming out on a rainy day. Hmm…sound familiar? We can always talk ourselves into excuses as to why we cannot do or stick to some sort of healthful regiment. Why not talk ourselves into being happy? Why is it so difficult to shift the focus on happiness? Is it really that challenging to eliminate expectations and find positive in the negative? Yet again, if we are happy we tend to be feeding our body and minds with happy, healthy things. So, why not make gratitude your new attitude and embrace the changes it makes on your health? This Tuesday, I challenge you to start a gratitude journal. Start simple. Write one thing you are grateful for- or one negative thought redecorated into a positive.

 If your intentions are to seek greatness, then thou shall find greatness. Follow your yearning. It is then that you may find yourself shaping a life that is in sync with your soul intentions- a life filled with much happiness and health.

Healthy Recipes: Open-faced Hamburger

INGREDIENTS:

1.5 pounds Beef tenderloin, ground       

1 teaspoon Montreal steak seasoning

1 bunch Parsley, fresh, chopped

1/2 cup Onion, minced

2 tablespoons Garlic, minced

1/8 teaspoon Salt

2 sandwich thins Arnold sandwich thins

PREPARATION:

• Preheat grill.  


• Mix all ingredients in a bowl.


• Portion 1/4 cup patties.


• Grill patties until internal temperature reaches 160 degrees, about 4 minutes per side. 


• Serve on an open-faced sandwich thin with lettuce, tomato and onion.

Serves: 4

Calories: 190

Fat: 3 grams

Carbohydrates: 14

Fiber: 7 grams

Protein: 26 grams

Coaching Corner: Clearing House - What makes you RARE?

This month our H3@Home members are working on a month long Coaches’ Challenge that involves letting go of two things each week that may be impeding progress within their lives. We’ve encouraged removal of things such as household clutter, toxic relationships, stress and other negative habits, perspectives and attitudes. What’s important to note here is that we aren’t focusing on creating a tangible healthy habit, but it’s more about taking things out of our lives so that these healthy habits become possible.

Many of us get in this thinking of more is better and we’re all guilty of trying to add, add, add to the routine. News flash: more typically isn’t better. The issue here is that a lot of the time the only way to actually move forward lies in the removal of something holding us back and our assertiveness to do so.

From a personal standpoint, I’ve been in spots where I’ve tried to bite off more than I can chew. I’ve said yes when the clear cut answer should have been no. I’ve been in a relationship where the benefit wasn’t mutual. I’ve taken on more than is capable within a given timeframe and even gone so far to put others before my own well-being. We’ve all been there right? Those of us who can recognize when these times or symptoms come about are what separate individuals in control of their wellness from the out-of-control person.

Personal responsibility and the awareness to recognize the things we can and can’t control are critical to ultimate well-being. This world continues to get busier and busier. Cell phones, iPADs the instant gratification and sensory material, plus the responsibilities we have around us can be overwhelming. Do you think your life would be different if you never had kids? What would you notice about your day if you weren’t able to text message or check email? I’m not saying don’t pick up your kids from school or text message, but what I am saying is weigh the pros and cons of the “RARE” things within your life. This is how I define what’s RARE:

1)      Responsibilities

-What things would you continue doing even if it killed you? (In a good way) Think about the responsibilities within your life that you feel good about. The ones that benefit you and your family’s well-being.

2)      Assets

-What possessions do you own that allow you to live your life? What necessities? Anything else that doesn’t impact your happiness directly should be removed. Clutter is no good.

3)      Relationships

- Who are the people that make you smile? Who is it that you can rely on at any given moment? Brainstorm the relationships that are mutually beneficial. To simplify it, the relationships that make you a better a person.

4)      Emotions

- What thoughts and feelings allow you to thrive? What emotions do you call on during the toughest of days? Any emotions that impact you negatively, time to remove.

Given the above, what do you need to clear house of? What makes you RARE?

Friday Fitness: Add some FUNction to your FITness

What exactly is Functional Fitness

You hear me talking about functional fitness all the time. My personal fitness philosophy is centered on body weight and functional fitness exercises. Therefore, this helps enlighten you on my keen appreciation for countless plank variations! “Functional fitness” essentially describes exercises that help to train your muscles to work together. Fundamentally, functional fitness exercises help prepare our bodies for everyday common movements. Training with functional fitness exercises can be without a doubt very challenging.  However, when you decide to make the shift, and/or incorporate some FUNction into your FITness, you will be amazed at how much it will help enhance your current fitness level as well as simplify other everyday activities.

The beauty about functional exercises is that they can be easily done at home and/or at the gym as well as with equipment or without equipment. Some gyms offer specific functional fitness classes-look for those! Other highly recommended functional outlets are boot camps and yoga classes. Most enthusiastic resistance junkies adhere to functional fitness by incorporating combo exercises into their workout regimens. For those of you who are not sure what a combo exercise is, basically it is an exercise that simultaneously utilizes both upper and lower body muscles. Combo/ functional exercises are also known as “multitaskers”. Chiefly, these multitaskers are “multi-joint, multi-muscle” exercises. (Check out Amy's 'Double Up' post for some great multi-muscle exercises.)

Some examples of functional fitness/combo exercises are as follows:

• Step-ups with weights


• Multidirectional lunges


• Squats with bicep curls

Step ups with weights replicate walking a flight of stairs and or getting up off the ground. Stand behind a 15-inch platform or step (higher or lower depending upon ability level) - hold weights if desired. Place the right foot on the step, transfer the weight to the heel and push into the heel to come onto the step. Slowly step back down and repeat all reps on the right leg before switching to the left.

Multidirectional lunges prepare your body for common activities, such as vacuuming and yard work. To do a lunge, you keep one leg in place and step out with the other leg — to the front, back and or side. Remember to keep good form. Front and back leg kept with the 90/90 rule- weight in front heel.

Squat with bicep curl use weights or maybe don’t use weight. This exercise mimics the action of lifting an item from the floor. To perform a squat with bicep curl, you start with your feet hip distance apart, stable core, straight spine. Holding the dumbbells (if using weight) at your side, slowly bend through the hips and knees, keeping your weight back in your heels. Bend until your knees reach a 90-degree angle (as if you were sitting in a chair). As you slowly return to the starting position (weight kept in heels), turn your palms toward the ceiling, flex your arms and curl (bicep) the dumbbells in toward your shoulders.

Therefore, your challenge this Fitness Friday is to add FUNction:

With the given examples above, and or any other body weight combo functional fitness exercises you embrace in your repertoire - I challenge you to perform them! Spend at least 30 min working specifically on your functional fitness. If you are lacking creativity and are just sticking with the exercises above, for each exercise perform 3 sets of 15 reps.

NOTE: Other FUNctional exercises that I embrace are: anything to do with balance (balancing on one foot while lifting, etc.), renegade rows, high planks, low planks, plank hovers, plank climbers, plank jacks, plank walks, burpees, mountain climbers, push-ups, squats, power squats, lunges, single leg lunges, switch lunges, step-ups, box jumps, etc., etc., etc.

One Year With Hilton Head Health

Today is my one year anniversary of starting work at Hilton Head Health. I first came to H3 as an intern while I was getting my undergrad in health promotion at Auburn University. In one of my classes a professor was sharing a story about a student doing her internship in Hilton Head. She was going on beach walks and teaching pool classes—I thought, where do I sign up?! I was thankful to be selected from the very competitive pool of applicants (it was the only internship I applied for… yikes, what was I thinking!) and I loved every minute of it!!



After leaving H3, I went to grad school at the University of Georgia and got my masters in public health. While in grad school and working with H3 on a project, I heard about the new H3@Home coaching program, it was an “ah ha!” moment for me. It was the path I was looking for and didn’t even know it. I began the intensive training to become a certified wellness coach. When a position opened for a new coach at H3 I jumped at the opportunity!

 Since starting at H3, I have made amazing friends...



Had the ability to share my passion for running with guests, some participating in their first race ever!



I have coached and personal trained many, taught lectures and lead fitness classes for even more.



I love my job because every week is brand new. New people from around the country and world (Hi, Susan O and Debbie W!) come to H3 with the hope and determination to create and define a new life for themselves. People call H3 the happiest place on earth (once you get out of treading) and that has everything to do with attitude and passion!



We are where we are supposed to be right now in this moment for a reason—I truly believe that. Every day and every moment you have the ability to change someone’s day, or even your own; either by a smile, kind word, prayer, or resolve to pick up and carry on.

 What can you do today to create a better life for yourself or brighten the day of those around you?

In this life we cannot always do great things. But we can do small things with great love.  –Mother Theresa

 

 

 

Your Favorite Workout Songs

We shared some of our favorites with you, now we’d like to share some of your favorite workout songs!

 What makes a great workout song?

1. A high energy beat that makes you want to walk/run faster, lift harder or just  shake what your mama gave ya


2. Songs that refer to ‘it’ several times such as “pump it up,” “lose it,” and “work it”


3. A catchy tune and/or words of motivation such as “you’re a survivor,” “you can fly,” and “you can do it”


4. Make you think of the climax in a movie—prime example, “Eye of the Tiger”


5. Anything that gets you going!

 By special request, here are Bob and Bob’s favorite workout songs. They would like to dedicate their playlists to their fellow Baby Boomers.

Bob Wright’s Workout Playlist		Robert Moore’s Workout Playlist
“Born to be Wild” Steppenwolf		“Surfing Safari” Beach Boys
“Jeremiah Was  Bullfrog” Three  Dog Night		“Rock and Roll All Night” Kiss
“Brown Eyed Girl” Van Morrison		“Heartbreaker” Pat Benater
“Build Me Up Buttercup” The Foundations		“We Will Rock You” Queen
“Footloose” by Kenny Logins		“Hollywood Nights” Bob Seger
“Devil Went Down to Georgia” Charlie Daniels Band		“My Generation” The Who
“Down on the Corner” Credence Clearwater Revival		“Macho Man” Village People
“Maniac” Flashdance  Soundtrack		“Welcome to the Jungle” Guns N’ Roses
“American Pie”  Don McLean		“Made Me Smile” Chicago
“Turn the Page” Bob Seger		“TNT” AC/DC

 

Check out these songs from the official “H3 Guest Playlist.”

FDA unveils new labeling guidelines for sunscreen

Tanning has been in the news a lot lately, especially with the recent case of underage tanning. Whether intentionally sitting in the sun or partaking in outdoor activities, it’s important we start stocking up on sunscreen to protect ourselves from skin cancer.  Over the next six months you’ll start seeing some new designations on sunscreen labels.  The FDA announced that manufactures must make labeling changes so that consumers are properly informed about their products.  This step will help users better protect themselves from some of the sun’s harmful rays.  Here’s what you can expect: 

Broad-spectrum designation: Sunscreens that pass the FDA’s broad-spectrum test, to see if they protect against both ultraviolet A and ultraviolet B rays, may be labeled as “Broad-Spectrum SPF” on the front label.

Use claims: Only broad-spectrum sunscreens with an SPF value of 15 or higher can claim to reduce skin-cancer risk and early skin aging if used as directed with other protective measures. Other sunscreens, including those with an SPF value between 2 and 14, can claim only to help prevent sunburn.

Waterproof, sweatproof and sunblock claims: Sunscreens cannot be labeled as waterproof or sweatproof, or be identified as a sunblock, because those words overstate their effectiveness. Sunscreens cannot claim to provide sun protection for more than two hours without reapplication or to provide immediate protection without having submitted data to obtain FDA approval.

Water-resistance claims: “Water-resistance” labeling must indicate whether the sunscreen is effective for 40 minutes or 80 minutes while swimming or sweating. Other sunscreens must include a recommendation advising consumers to use water-resistant sunscreen if swimming or sweating.

Drug facts: All sunscreens must include standard drug-facts information on the back or side.

Healthy Recipes: Chocolate & Berry Whoopie Pies

 

These tiny treats are great for parties because they're easy to make and easy to eat. Try different fillings to add variety to your whoopie pies such as the berry filling used in this recipe, peanut butter or the traditional cream filling.

 INGREDIENTS:

Cake:

1 1/2 cup All purpose flour

1/3 cup Cocoa powder

3/4 teaspoon Baking soda

1/2 teaspoon Salt

3/4 cup Fat-free buttermilk

3/4 teaspoon Vanilla extract

1/3 cup 1% Cottage Cheese, pureed

1/2 cup Brown Sugar

1 each Egg   

Filling:

16 ounces Fat-Free Whipped Topping (Cool-whip)

1/2 cup Frozen berries, thawed

PREPARATION:

• Preheat oven to 375° F.


• Lightly spray cookie sheet with pan spray.


• Combine dry ingredients: flour, cocoa powder, baking soda and salt in a medium mixing bowl. Mix.


• In separate mixing bowl, combine wet ingredients: buttermilk, vanilla extract, brown sugar, cottage cheese and egg. Mix.


• Slowly add wet mixture into the dry mixture allowing the dry mixture to just absorb the wet mixture. (Do not over mix)


• Once the mixture has combined (some clumps are fine) place 1/2 ounce scoops of mixture onto a greased cookie sheet.


• Bake whoopie pies for 11 minutes.


• Remove from the oven and let sit to cool.


• For the filling: Combine thawed berries and whipped topping.


• Place 1 ounce of filling on flat side of one whoopie pie and top with the flat side of another. Enjoy!

Servings: 15

Serving Size: 1 whoopie pie

Calories: 120   

Fat grams: 1.5

Protein: 3 grams

Fiber: 1 gram

Total Carbohydrates: 17 grams

Sharing Success: Justine

Justine wrote this on her birthday last week. She is an amazing example of determination and sustained success. What a difference a year can make!

[caption id="attachment_7914" align="alignright" width="143" caption="Justine - Before"][/caption]

[caption id="attachment_7913" align="alignright" width="152" caption="Justine - After"][/caption]

Today, I am happier and healthier than I can ever remember being as an adult on my birthday.  One year ago today I made the decision to change my life.  I was miserable.  I was obese, severely depressed and stuck.  I saw the rest of my life as being as sad, lonely and miserable and didn't know what to do about it.  My mother offered to take me clothes shopping to cheer me up since it was my birthday.  We parked at the mall and I walked into the store only to have a panic attack as soon as we reached the "Women’s" section.  I burst into tears and demanded that she take me home.  We got back in the car and on the way home I cried and cried and then turned to her and said, "I have a problem and I need some help." I had been looking at H3's website for a couple of months leading up to this and had an idea that a place like this could maybe be part of my answer.  Through tears I told my mom about the website and the facilities, and when we got home we looked at the site and made the phone call.  On June 6th 2011, I arrived at H3 for a month long stay.  I can truly say that the decision to go to H3 saved my life in every way possible.  My life is now completely different. 

During my stay at H3, I lost 12 pounds and gained a renewed sense of self and purpose for my life.  The impossible now seemed within reach.  From the day you arrive, the staff starts preparing you for when you leave—the main goal being maintaining and adapting your newly found enthusiasm and tools for healthy living into your everyday life.  Before leaving, I signed up for H3 @ Home Coaching with Amy Kelderhouse.  That's when my real work started.  I threw myself into my new lifestyle head first and have never looked back.  I started cooking all of the meals for my family and have become quite the chef, finding healthy recipes and trying them out on my very willing family.  I plan all of my meals in advance and make sure I'm getting the appropriate nutrition.  I started running...ME!  The girl who once said, "I will never understand people who run"....that's ME now!  I run 5 days a week and truly look forward to it!  I've had depression for 15 years and I have YET to find ANY medication that works better for me than my natural endorphins.  I am happier and more even keeled than I can ever remember being in my entire life and it is due to my now very active lifestyle. 

Most importantly, I am healthier.  In just under one year I have lost close to 60 pounds, gone down 3 sizes in clothing and can now shop in all of my favorite stores.  My body is still a work in progress, but my confidence and my self-esteem have reached never before seen levels—and even better, I now see a future for myself that is entirely possible.  H3 let me take control of my own life and I am forever grateful to Amy and the rest of the staff there for that.

My weekly phone calls with Amy were a lifesaver.  It was so helpful to be held accountable to someone.  It was also a weekly reminder of everything that I'd learned at H3, and if you've met Amy, you know that her sunny personality and sincerity can make any frustration you may have just disappear!

Friday Fitness: Setting Your Benchmark

It's important to stay motivated as  you strive to reach your health and fitness goals. One way to do this is to focus on the things you can control. Something unexpected my come up and you aren't able to go to the gym as planned. Instead of focusing on something that was out of your control, focus on all the work you've done leading up to that day. An easy way to measure your progress is to use a benchmark. Watch the video below on what benchmarks are and how to measure your benchmark.

Calling Attention to The Weight of the Nation

The news about obesity continues to get worse. Just last week it was reported that by the year 2030 the rate of obesity among American adults will reach 42%, up from the current 36%, and the economic cost of obesity has reached a staggering $190 billion per year, up from the previous estimate of $143 billon. The Dietary Guidelines for Americans describes obesity as the “greatest single treat to public health in this century.” As gloomy as those statistics are, there is reason for hope.

Today, the Centers for Disease Control and Prevention is unveiling their plan to combat obesity and it’s tremendous economic and personal costs. To kick off what I hope will be an intensive, aggressive and long term public health campaign to win the war against obesity, a four part documentary series will be aired starting this coming Monday called The Weight of the Nation. Parts 1 and 2 are to be aired Monday, May 14^th at 8:00 pm EST, and parts 3 and 4 will air Tuesday, May 15^th at 8:00 pm. The series will address the consequences of obesity, the challenges facing us in overcoming it—and strategies on how to lose weight, maintain weight loss and prevent weight gain. The documentary is a presentation of HBO and the Institute of Medicine (IOM), in association with the Centers for Disease Control and Prevention (CDC) and the National Institutes of Health (NIH), in partnership with the Michael and Susan Dell Foundation and Kaiser Permanente. With the film making expertise of HBO and the credibility and expertise of the CDC, NIH, and IOM, I am looking forward to an interesting and informative series.

Click here to view The Weight of the Nation trailer.

Healthy Gas Station Snacks

A few weeks ago I took a tip home to Atlanta. I know I should have packed a snack for the road but I was rushing to beat that horrid Atlanta traffic and slipped out the door without it. On the way I had to stop for gas and since I was in a hurry, I figured I’d pick up a snack while I was there. Looking over the options, I realized there were more healthy snacks available than I thought. Just as I’m sure many of you do, I categorized items into “Unwise, Better and Best” and tried to make a good option. Hope you find this list useful. Feel free to add items in the comments section!

Unwise

• Candy bar


• Honey Bun


• Hot dog


• Slushy


• Potato Chips: Have you ever noticed that you can eat an entire bag of chips and be hungry an hour later? Although addicting, chips do very little to decrease hunger. They also tend to be high in fat.


• Soda

Better

• Dark chocolate or low fat, low sugar candies like Twizzlers


• Hot breakfast sandwich: Choose a sandwich made on an English Muffin or Whole Wheat Tortilla (Breakfast Burrito) if you have the option. If the gas station doesn’t offer pre-made sandwiches, go to the ‘Best’ option below.


• Trail Mix: Although trial mix is packed with nuts, it can also be packed with lots of sugar. Chose the mix that is mostly nuts and dried fruit and not the mix with lots of candy.


• Iced Coffee: Only use half the flavored syrup and look for a sugar-free or fat-free option.


• Baked Whole Grain Crackers


• Sports Drink: Sports drinks give you energy and come in a variety of flavors so I think they’re a great option. Beware, though, because they can be high in sugar so choose the low calorie option.

Best

• Fruit Snacks: Fruit snacks are sweet and unlike candy bars, they’re not gone in one bite. Be sure to check that your snack is made with real fruit.


• Energy/Kashi Bar: Pair your bar with a bottle of skim milk and you’ve got a filling breakfast. Just be sure it’s made with lots of whole grain, real fruit and nuts.


• Deli Sandwich: If you don’t have time to pack your own, many gas stations offer pre-made deli sandwiches. Load your sandwich with veggies and opt for mustard over mayonnaise.


• Smoothie: If those 50 cent big gulp slushies call your name when you walk into a gas station, try going for a bottled real fruit smoothie instead.


• Single-Serve Cereal: Eating any single-serve, whole grain cereal gives you that crunch you’re craving and is already portioned out for you so you don’t have to worry about overeating.


• Water: Water is usually the cheapest drink at the gas station and quenches thirst like non-other. Staying hydrated also gives you more energy so you are awake during your drive.

 Other Road Trip Tips:

• If you can, pack your own meals and lunch before you leave. This will save you time, money and calories. When we’re really hungry, we tend to make food choices impulsively. Keep a few healthy options on you, and you’re not only more energized throughout the trip but you’re also staying on track with your healthy lifestyle goals. In fact, many gas stations have microwaves available to take advantage of what’s available.


• Plan ahead. If you know you’re going to have to stop to eat at some point, plan ahead. Keep a list of restaurants that have options you know you like so you don’t have to guess when the time comes.


• Make time for Metabo! If you have an energy drink habit, try switching to fruit instead. Nutritious snacks such as fruit and nuts will give you that natural burst of energy you're looking for--drink plenty of water as well.   


• Notice that you feel sluggish and grumpy when you put lots of junk in your body. Instead of arriving to your destination feeling tired, get there energized and feeling great by making smart choices!

Recognizing Environmental Triggers

One of the single best strategies for preventing compulsive eating, compulsive overeating, bingeing, and making poor food choices is cultivating self-awareness. Such self-awareness should include skills focused on becoming cognizant of your inner dialogue associated with food as well as emotions that trigger your eating. Another way to foster awareness is to start recognizing common environmental triggers specific to your battle with food.  Below are some examples of environmental stimuli that can prime your palate and give way to cravings. See if you identify more with some than others or if one specific trigger always calls out your cravings:

Food Characteristics: Smells, sights, sounds. Being triggered in this way may mean that you are food suggestible. Just being around food, smelling it or seeing it, gets your mouth watering and your mind racing.

Settings: indoors or outdoors, picnics, restaurants, car trips, bars, a family member’s house.

Events: holidays, birthdays, weddings, parties, grief anniversaries, days off, vacations.

Activities: T.V., reading, entertainment, socializing, thinking/problem solving, sporting events, driving in the car, cleaning, time spent at the computer.

Time: breakfast time, brunch time, lunchtime, dinnertime, nighttime.

People: foodie friends, drinking buddies, parents, spouse or significant other, work associates.

Words: food descriptions (roasted, grilled, creamy, sautéed), health words, taste words (sweet, salty, savory), food words, brand names.

Weather: inclement weather, picnic weather.

Learning more about certain environmental cues that set off your food obsessions is a great way to create future preparedness vital to making healthier decisions. For instance, if you know that reading wonderfully descriptive menus laden with catchy culinary terms and lists of ingredients is likely to have you veer from your healthy food plan, then read the menu from home before going out. Prime your palate at home when you feel more in control, not in the restaurant where your willpower is likely to get lost. When you get to the restaurant, don’t even open the menu. Stick to the choice you made in your home environment. Voila! Trigger avoided.

Take time to notice some of your triggers over the next couple of months. Develop a curiosity about what sets off your cravings. The insights gained will be welcome tools in your arsenal.

Healthy Recipes: Strawberry 'Mockarita'

INGREDIENTS:

3 cups Strawberries, fresh, cleaned (20 strawberries)

1/3 cup Lime Juice, fresh squeezed- 6-8 limes

2 Tablespoons Sugar

2 cups Water

2 cups Ice

PREPARATION:

• Place all ingredients in blender.


• Put blender on Crush mode and blend until smooth.


• Serve with a fresh strawberry and lime slice for garnish.

Chef’s Note: This ‘mockarita’ is a simple soothing treat that replenishes and revitalizes your body.  This is great for your summer picnics and even just a nice drink to have in the morning. Using raspberries and lemon juice, you can make frozen raspberry lemonade.  Make sure to strain the seeds from the raspberries, or you might have crunch in your drink.

Number of Servings: 6-8 

Serving Size: 8 ounces

Calories: 40

Spring clean your home and your life

As a coach, while I’m asking the questions and motivating you to take action, I often find myself listening to my own voice and taking a few actions of my own. For example, I recently embarked on a spring cleaning project that included a complete closet overhaul. What should have been a simple sorting exercise turned into a soul-searching experience as I took a trip down memory lane and made some tough decisions. Along the way, I discovered that this was about more than putting my closets in order. It was about letting go of the past to make room for the present.

If your house resembles the set of an Addams Family rerun, the arrival of spring is reason enough to clear a few cobwebs. The goal is not to make your house so perfect that it looks like no one lives there, but to clear your space of clutter that is sucking the life out of you. Yes, spring cleaning will take some effort, but the energy spent now will pay off in more leisure time later. You may also find that getting your house in order gives you a sense of control that spills over into every area of your life, including your quest to lose weight and improve your health.

Once your home is spic and span, consider some even more essential housekeeping. What’s hiding in your emotional closet? Guilt? Anger? Resentment? Frustration? All of the above? Are you harboring old attitudes and hanging on to past hurts? The clutter accumulating in your spiritual house can be as toxic to your life and health as the mold and mildew growing in your basement.

If you want to make room for more contentment and happiness in your life, dispose of the negative junk that’s contaminating your heart and mind. Rid yourself of anger and hatred; replace it with forgiveness and friendship. Sweep away dirty gossip with kindness and compassion. Spend less time contemplating the evil in the world and more time cultivating goodness. Refuse to air dirty laundry (yours or anyone else’s).

Keep your emotional house clean by giving people the benefit of the doubt. If someone snapped your head off, perhaps she didn’t mean it personally. Maybe she’s dealing with difficult circumstances or a personal dilemma and merely took it out on you. Think of a way in which you might help that person and set about to kill her with kindness.

If a co-worker, your spouse or a friend hurt your feelings, don’t bother brooding over it. Get it out in the open and move on. People are far more important than petty disagreements. Learn to say, “I’m sorry.” Then forgive yourself and others.

In closets and in life, let go and lighten up. Are you ready for some spring cleaning?

Recommended reading: Does This Clutter Make my Butt Look Fat? by Peter Walsh.

Cinco de Mayo Bonus Recipe: Tomatillo Salsa

Have you ever visited a Mexican restaurant and as soon as you tried their salsa you could tell it was homemade? There can be a huge difference in quality and flavor when comparing store-bought salsa to freshly prepared salsa. Jazz up taco night with this delicious (and easy) salsa recipe!

INGREDIENTS:
1 ½ pounds Tomatillos, husked, and washed
½ cup Onions, chopped
½ cup Cilantro leaves
1 tablespoon Lime juice, fresh squeezed
¼ teaspoon Sugar
2 Jalapenos, cleaned and cut
¼ teaspoon Salt

PREPARATION:
• Preheat grill or cast iron skillet
• Place tomatillos on grill until skin is slightly blackened
• Then cut in half and place all ingredients in blender or food processor.

Chef's Note: You can use this salsa as a topping for enchiladas, tacos, baked chicken or as a dip with baked tortilla chips, carrots or celery.

Number of Servings: 4
Serving Size: ½ cup
Calories: 35
Fat Grams: 0

Friday Fitness: Lunge Into Action

One of the best exercises to tone and strengthen legs is the lunge. It targets the quadriceps, glutes and hamstrings. This is a great body weight exercise that can be done anywhere. But let’s face it; lunging back and forth across the living room can get a little boring. Try out these lunge variations with added weights to change up the work out, and kick up results!

Regular Jogging Shows Dramatic Increase In Life Expectancy

There had been some debate over the years about whether jogging was beneficial or potentially hazardous to your health.  However, on Monday Dr. Peter Schnohr, the chief cardiologist of the Copenhagen City Heart Study, showed that undertaking in regular jogging increases your life expectancy by 5-6 years.  At EuroPRevent2012, an event organized by the European Association for Cardiovascular Prevention and Rehabilitation, Schnohr told delegates that the study’s most recent analysis showed that between one and two-and-a-half hours of jogging per week at a “slow or average” pace delivers optimum benefits for longevity. 

"The results of our research allow us to definitively answer the question of whether jogging is good for your health," said Schnohr, who is chief cardiologist of the Copenhagen City Heart Study, speaking in the "Assessing prognosis: a glimpse of the future" symposium. “We can say with certainty that regular jogging increases longevity. The good news is that you don't actually need to do that much to reap the benefits."

The ideal pace can be achieved by adhering to the “talk test.”  While exercising, you should be able to talk in short sentences but not tell a long story or sing a song.  Dr. Schnohr commented that “you should aim to feel a little breathless, but not very breathless.”

In addition to helping you live longer, jogging will more importantly help you live healthier.  The study went on to show that jogging improves oxygen uptake, increases insulin sensitivity, improves lipid profiles (raising HDL and lowering triglycerides), lowers blood pressure, reduces platelet aggregation, increases fibrinolytic activity, improves cardiac function, bone density, immune function, reduces inflammation markers, prevents obesity and improves psychological function.

So let’s get outside and enjoy this beautiful weather with a short jog!

Nurture Your Relationships

With the hustle and bustle of life, it can be hard to slow down and reflect on what’s actually going on around you—sometimes we even have to pencil in a break or bedtime on our schedules. Just as Amber talked about yesterday in her post “15 Rules to Live by,” at times we need to just take a breather and respect our own needs. Many of our posts focus on finding time for yourself but today I’d like to discuss spending quality time with others. Part of tending to our own needs, is connecting with others. Your social environment can have a large affect on your mood, behavior and even values. If we nurture our environment, we'll get back in return.

Living about 5 hours away from my hometown, I know I’m guilty of neglecting friends and family I don’t see every day. I’ll even admit that sometimes I just don’t feel like picking up when I’m trying to wind down and all of a sudden I see a friend is calling that I haven’t spoken to in awhile. I know this conversation will last awhile so I decide to just call them back later—but of course later we’re too busy.

What we need to remember is that no matter how busy life gets, we need to be sure we’re actually living it and sharing it with others. Simple things like Skyping for a few minutes, re-connecting on Facebook or sending an e-card can remind you of how much love and support surrounds you. I don’t know about you, but I feel a rush of motivation and comfort after a nice phone call with a friend. Simply knowing that my friend “has my back” makes me reach higher and challenge myself even more.

Although distance may be keeping you away from some friendships, we need to be sure we’re reaching out to loved ones we see every day as well. Catch up during a 30 minute walk, meet up at the basketball court, make a healthy dinner together or take a 3-day vacation. Get out of that routine of just saying “hi” and “bye.” We all know time is precious so show all your loved ones you care by taking that extra 10 minutes to devote specially to them.

15 Rules To Live By

As we closed our spring yoga retreat this past Saturday evening, I reminded the group to hold onto their sentiment of peace. I still to this day reflect back on when I departed from my two week yoga teacher training immersion inCosta Rica. I was committed to hold onto my sense of balance and peace. I was fearful of my return home. Would returning home ultimately encourage me to lose my commitment to my sense of balance; would I lose the feeling of being completely cleansed, energized, relaxed well and whole?

Then it dawned on me. The balance and vitality that I was experiencing throughout my time inCosta Ricawas merely a simple result of just being present. I could easily apply this mindset away from the retreat. Being present in everything I do became my daily purpose- whether it be from walking my dog, to stepping on my yoga mat each morning—and as I continued to hold onto my very own sentiment of peace, I began to recognize that if I simply let go of my daily expectations, I would no longer be entangled and/or unbalanced by the fear of disappointment. I became more peaceful as I let go of the constant mind traffic aka “monkey minding” or “mind wandering”. This allowed more space for purely being, thus I could simply BE more. 

We can all relate to this, right? In today’s modern society it is oh so common for our minds to be jumbled in various locations and or directions. We know we are living, breathing, moving, wandering… yet we don’t even take a moment to hear the sound of our vital force, our breath. We take no time to honor ourselves, respecting our personal needs as we generally find ourselves treading in a pool of chaos—either our own or someone else’s—whether it be shallow or deep—we instinctually dive in head first.

Continuing on the previous thought of hearing our breath, I am well aware that for many, including myself, meditation can be difficult. Taking a second to hear your breath may only create more chaos for the inexperienced mediators. Yet, I can fully attest that each time you spend a moment/s listening to yourself breathe it becomes easier and easier to quiet your mind and arrive in the present moment.  However, for the better intention of this blog, I am not going to require you to meditate. I am, however, going to share something that may help you become more present everyday: the 15 “Rules to Live By”, or better said “Amber’s Rules to Live By”. Some of these rules may resonate with you and some may not. My hope is that you may become inspired to devise your very own rules to live by. Therefore, this blog challenge is for you to devise your very own “Rules to Live By”. A set of rules that will help you become more balanced and more present everyday.

Rule #1: Be kind- “please”, “thank you”, and always smile more-it just brings happinessJ.

Rule #2: Be grateful- for what you have right now.

Rule #3: Accept everyone and everything- …“if you cannot change things, change the way you think about them and they in return will change.”

Rule #4: Do not expect- expectations only give rise to disappointments.

Rule #5: Love- show compassion daily.

Rule #6: Forgive- find peace in every situation and forgive yourself for not being perfect.

Rule #7: Listen more- ‘WAIT’…Why Am I Talking?

Rule #8: Have a sense of humor- laugh more!

Rule #9: Honor yourself.

Rule 10: Respect yourself.

Rule #11: Share- hold an open space for sharing with yourself and others.

Rule #12: Honor others.

Rule #13: Respect others.

Rule #14: Find beauty in all- look at things with a beginners mind.

Rule #15: Do/wish well. – do at least one ‘good deed’ per day, whether it be for yourself or others.

*And of course, bonus Rule #16: do more Yoga!

Please note: I hold an open space for your rules too. Please, I encourage you to share yours by posting them in the comments!

Love and Light~