Shop Smart - Shop Your Local Farmer's Market

Your local Farmer's Market is the perfect way to spend your summer afternoon. Live music, fresh produce and fun people—why wouldn't you swing by?

Here are a few tips on getting the most out of your Farmer's Market trip:

Shop early for the best selection

Farmer's arrive to the market bright and early with their trucks full of fresh produce. The closer to opening time you arrive, the better your selection will be.

Shop late for savings

Once the market slows down and closing time approaches, you may have a good chance of getting a bargain. Some, not all farmers would rather sell all of their produce rather than haul heavy loads all the way back to their property. You may score a few bargains during the last hour of the Market.

Have a taste

The best part of the Farmer's Market is that you are ensured quality. Many of the farmers hand out samples of their produce for you to taste their delicious goods. This is a great time to try new things! If something looks different, try it, love it and cook it for dinner!

Stock up

While supermarket produce is harvested weeks before it arrives in stores, the items you see at the Farmer's Market are usually picked from the ground the day before you buy them. That means your produce purchases will have a longer life expectancy so load up and take home your favorites along with a few newbies!

[caption id="attachment_8180" align="alignright" width="420" caption="Chef Karla giving a cooking demonstration at the Farmer's Market of Bluffton"][/caption]

Friday Fitness: Happy Feet

It’s Fitness Friday and today’s topic is on footwear! Proper fitting shoes are so important for injury prevention. When you think of how much time we spend on our feet, a good pair of shoes is the best investment we can make toward an active lifestyle. Here are some tips for selecting a good pair:

• Go to a running shoe store where they can assess your arch and foot fall by assessment. It maybe a little more expensive, but that knowledge is key! Make sure you are getting the best shoe to support your foot and facilitate good movement of throughout exercise.


• Get measured so you know what your foot size is for workout shoes. Shoe sizes vary on brand and purpose, make sure yours fit properly.


• Shop at the end of the day. After being on your feet all day your feet swell. This happens during exercise as well. You want slightly larger shoes to allow room for your feet to swell during exercise.


• Bring old shoes with you to the store. You can see a pattern of where the shoes are worn out, and get an idea of what your foot fall looks like, and where you need the most support.


• Forget fashion! Bright and colorful shoes are fun but the most important thing is function! If they are not the best fit then forget them. Try adding color through your workout clothes instead.


• Date your shoes. You want to replace your shoes every 6 months or 500 miles. This is very important because the support in the shoes begin to deteriorate. Change out your shoes and remember that they an investment in your health.

Now that you have some new kicks, here is a fun activity to do with them. If you are interested in beginning to run but not ready for anything formal, try adding in some fartleks to your workout. Fartlek is Swedish for “speed play”, and are short bursts of speed that puts you in control. Try going out for a brisk walk, pick a location (such as that tree about 50 yards away) and jog to it. Then resume your brisk walk. Repeat as often as you would like.

More serious runners, this adds variety to your runs and promotes quick leg turnover. While out for a run, throw a few fartleks in.  Pick up the speed to a faster pace and then ease it back down.

Have a great 4^th weekend and have some fun with some speed!!

Movie Review: “I AM”

The director of “I AM”, Tom Shadyac, is most well-known for his smash hits Ace Ventura, Liar Liar, The Nutty Professor, Bruce Almighty and Patch Adams.  Shadyac is one of Hollywood’s most successful writer/director/producers.  However, everything changed for Shadyac in 2007 when he had a horrific bike accident that left him with Post-Concussion Syndrome, a condition where the symptoms of the original concussion never go away.  These symptoms included intense and painful reactions to light and sound, severe mood swings and a constant ringing sound in the head.  Shadyac tried every manner of treatment, traditional and alternative, but nothing worked.  He suffered months of isolation and pain and finally reached a point where he welcomed death as a release. “I simply didn’t think I was going to make it,” he admitted. 

While confronting his own mortality, he asked himself, “If this is it for me –  if I really am going to die  –  what do I want to say before I go?  What will be my last testament?”  Shadyac and a crew of just four set out to interview the world’s top scientists, psychologists, artists, environmentalists, authors, activists, philosophers and others in his quest for truth.  The root of each of his discussions stemmed from two questions, “What’s wrong with our world? and, What can we do to make it better?”

Watching “I AM” was a transformative experience.  You learn throughout Shadyac’s journey that there is a lot right with the world, foremost being that cooperation and not competition may be nature’s most fundamental operating principle.  Shadyac even points out that Darwin, who coined “survival of the fittest” only used the famous term twice, whereas, he used the word “LOVE” 95 times in his book The Descent of Man.

Shadyac’s enthusiasm and optimism is contagious throughout the film.  You’ll finish the film feeling as though you can really make a difference in the world starting simply by changing the way you think about yourself.  I would definitely recommend you watch this one.

Get H3 Inspired: Ken Gourley

It's been exactly one month ago today [Jan. 2012] that I left Hilton Head Health (H3) to fly back to San Francisco but the added time perspective gives me an even greater appreciation for all of the wonderful things that I learned while being at H3. I felt like the two weeks I spent there were like a gift of getting a small slice of my youth back.

The challenge now, however, is how to incorporate what I learned at H3 into how to apply those good habits back into my daily reality and routine here at home. My own self-assessment is this:  I've been doing much better (as compared to my horrible eating & exercise habits that were occurring prior to arriving at H3). Yes, I'll have to be honest and admit to recently gaining a couple of those lost pounds back; but whenever I've asked myself a few soul-searching questions, I find the answers encouraging...

Q:  Am I leading a more active lifestyle than before my two weeks at H3?

A:  Yes, most definitely!

Q:  Am I more aware of my eating habits, including being more conscious whenever indulging in "Unwise" food choices?

A:  Yes—in fact, sometimes I've been able to successfully change an "Unwise" food choice into a "Better" category decision by being more aware of what I'm doing.

Q:  Am I still having trouble with my portion control?

A:  Unfortunately yes, but here again there is still some good news to report in this area, too:  I'm at least not over-indulging as much or as often as before my H3 experience!

In other words, I feel I caught the "spirit" of H3, so-to-speak, at succeeding to make some modest improvements happen in my everyday goal of having a healthier life.

I never thought I'd ever say this, as prior to being at H3, I had little or no familiarity with the state of South Carolina; but here are my thoughts nowadays about your beautiful state: Do you know that famous old Tony Bennett song, "I Left My Heart in San Francisco?"   Well, after my two week experience at Hilton Head Health, I now feel like I've left a piece of my heart in South Carolina, too!!

-Ken Gourley, San Francisco, CA

Visit the H3 website for more weight loss success stories. If you have a story you’d like to share, please e-mail Alicea Glover at aglover@hhhealth.com. Put ‘Get Inspired’ in the subject line.

Before Taking the First Bite…

We all know how difficult it is to fight intense cravings or to break old habits of mindless eating. So, when you’re in those moments, what do you do? What do you do to avoid taking the first compulsive bite?

Mantras always help me, but I have to say them out loud. If I say them in my head without giving them a voice, they aren’t quite as powerful. Here are a few pocket responses when you feel yourself wanting to impulsively eat.

• I am one bite away from a binge.


• My choice is between unhappy eating or doing without just one small compulsive bite.


• Each time I face a situation without compulsively eating it becomes easier to make that choice again in the future.


• This will not make the situation better. One bite will make it worse and can lead to a binge.


• Do I want to give up the joy and serenity I’ve experienced from overcoming my battle with food for this?


• I can remember the misery, shame and guilt I experienced when compulsively eating and I won’t go back there.


• I can experience the gratitude of trading just one small compulsive bite for the happiness that freedom from food obsession provides me.


• I value my body so I won’t give into my childish tantrum for unnecessary food.


• I am worth saying no to compulsive eating. I am worthy of happiness and freedom.

I’m serious about the pocket part. Put them on a card and carry them around in your pocket. You can pull out the card anytime you feel like compulsively or impulsively eating.

Healthy Recipes: Chicken Picatta

 



Picatta is an Italian word that means to pound flat. Serve your chicken picatta with warm mashed potatoes for a hearty meal.

INGREDIENTS:

4 4-ounce Boneless, skinless, chicken breasts

½ cup Whole Wheat flour

1 Tablespoon Rosemary, fresh, chopped

¼ teaspoon Salt

¼ teaspoon Pepper

1 ½ teaspoon Olive oil

1 Tablespoon Lemon juice

1 cup Low sodium chicken stock

2Tablespoons Capers

2 Tablespoons Half and half

2 Tablespoons Corn starch

¼ cup cold water

Lemon zest or roasted tomato (optional garnish)

PREPARATION:

• Pound out chicken breasts to about a ¼” thickness.


• Chicken breasts should be pounded thin enough so it only takes four minutes on each side to be fully cooked in the center.


• Heat large sauté pan to medium high heat/flame.


• In medium size bowl, mix flour, rosemary, salt and pepper together


• Dredge pounded chicken breast in flour mixture and set aside until all breasts have a nice flour coating.


• Add olive oil to pan and spread around pan.


• Once olive oil is hot, place breasts in sauté pan


• Cook chicken breasts on each side for about four minutes.


• Always check the side of the breast that is cooking to check the doneness or color of that side.  If it is getting dark really fast and it has only been one minute then simply turn down your heat.


• Once you have flipped the breast over onto the other side, and after it has seared for about 2 minutes, add your lemon juice.


• Let the lemon juice slightly evaporate or absorb into the chicken then add your chicken stock, capers and half and half


• Once stock has slightly thickened, simply remove breasts from pan and pour sauce over the chicken.


• Add lemon zest or roasted tomato as a garnish to complete your entrée.

Serves: 4

Serving Size: 1 Breast with 2 ounces of sauce

Calories: 205

Fat: 5 grams

Coaching Corner: Are you holding yourself back?

Have you ever envisioned a day or set a goal and it seemed to work out exactly as you imagined? Ever talk to yourself about the possibility of something going wrong and it does? I like to think that how we perceive things and the perspective we place on our actions each day will dictate the sail to of our ship.  Whether you think positively or think negatively usually you’re going to be correct. I’d say roughly nine times out of ten this true.

Time and time again, I have heard in coaching calls or said this to myself “I hope to do this” or “I may do that this week” and it never gets done. To be honest, that’s weak thinking, weak self-talk. Are you really going to commit to that? Does hope have anything to do with you getting up early and completing a workout? Does maybe preparing your food on Sunday for 2 hours set you up for success? What I am getting at is that how we think about things and even the words we use with our intentions each week will ultimately affect your behavior, your ability to achieve. Words create worlds.

Let’s think about this … It’s the beginning of your week you have all these plans in your head, but you only end up getting to one out of the three things you wanted to complete. Let’s look at the two you errands or action steps you didn’t make happen, this is how it went down:

I think I’ll get a haircut on Wednesday night. I am visiting my family in a couple weeks and it might be good to get cleaned up. Sunday rolls around again and no haircut, what did this person do wrong?

Well, number one they said “I think” when how should they have self-talked it? “I WILL” get my haircut on Wednesday night because “I NEED” to get cleaned up before I see my family. Do we see how much more power there is behind those words? When you need to pay the bills you do, when you NEED to fix breakfast for the kids it typically happens.

Now on to example number two: I’ll probably prepare my meals on Sunday and Wednesday. There will potentially be time after work.

Right away, ouch to my ears. How would we fix this one? I am going to prepare my meals on Sunday at 4pm and Wednesday night 8pm after dinner. I’ll focus on these two times to better set up my week. Starting to see the difference? In this example the person go more specific on their intentions. They placed specific times and though about the other things that would be going on during the course of that day. What also happened is that they threw in the benefit “better set up my week.”

What your take from this should be is that when you set a goal, an intention; make sure of three things or else it won’t get done:

#1 – Use words that have power: hope has nothing to do with a goal

#2 – Get specific: When is it going to happen? What factors are there to consider?

#3 – Think about the benefit: How does this action impact your week positively?

If you’ve been holding yourself back forget about it. Use my examples and get down to business. There is no reason now for you not to create change or better yet get your haircut!

Friday Fitness: Cross train through plateaus

Q: After leaving H3, I stuck with my training program to get great results.  Recently, however, I feel I haven’t seen as many improvements.  Why?

A: This is not unusual.  This plateau, which in many cases seems like a mountain to conquer, is more often than not due to a relapse to previous negative habits.  However, there are people who stick to their plan religiously and still encounter this effect.  Generally, if you maintain your exercise plan the plateau will eventually end and a healthy rate of weight loss will resume.  However, if you find that the stalemate is continuing, I would then recommend cross training.

Cross training is the technique of varying your fitness routine to keep your muscles constantly guessing.  For example, if you walk the same distance at the same pace every day your body begins to adapt.  By increasing and decreasing your speed, adding elevation/incline, or choosing to ride the route on a bicycle, you’ll begin to notice your body producing greater results.  In fact, studies have consistently shown that by mixing up your routine, you can increase muscle strength and lower body fat at a faster rate than with structured exercise programs without variety.

 

10 Health Screenings Women Should Not Avoid

In addition to a balanced diet, exercise and stress management, it is also important to stay current with any screenings that are available to us for early detection of any disease or illnesses that we may be susceptible to. For women, there are 10 screenings that are recommended:

1. Mammography. The American Cancer Society recommends a yearly screening starting at are also age 40. Self breast exams recommended in your 20’s and 30’s.
2. Pap Test. This screening tests for cervical cancer, and should start as early as age 21.
3. DXA Exam. The DXA (dual energy x-ray absorptiometry) exam tests for osteoporosis. A yearly exam is recommended for women over 65, but younger women with risk factors should also get tested. This exam is crucial as it threatens about half of American women over age 50.
4. Skin Exam. A routine skin exam by a dermatologist or other doctor is recommended in addition to self skin exams. It is important to look for changes in size, shape or color of any marks on your skin.
5. Blood Pressure. Risk for high blood pressure increases as you age, so it is important to have it checked routinely. With complications like heart disease and stroke, this is a simple screening that can make a world of difference, and diet and exercise can play a big role in lowering risk for complications.
6. Cholesterol. High cholesterol can also lead to heart disease and stroke. Looking at the complete picture – HDL cholesterol, LDL cholesterol, and Triglycerides – can help your physician define a plan that will work best for you to control your levels, in addition to your diet and exercise. Adults over age 20 should have a blood panel run every 5 years.
7. Blood glucose. With an estimated 1/3 of Americans having diabetes and not knowing it, and diabetes ranking 7th as a cause of death, this screening is becoming more and more important. For those with normal risk, the recommendation is to be tested every 3 years starting at age 45. Weight can increase your risk for developing diabetes, so earlier testing may be essential for some.
8. ELISA. ELISA is the first test for detecting HIV, the virus that causes Aids. While there is still no cure, screening can prevent the spread of the disease and early treatment with anti-HIV medications may help the body fight the virus.
9. Colonoscopy. The screening for colorectal cancer, the third most common cancer in women (after breast and lung), is recommended for those with average risk starting at age 50. Polyps, which can turn into cancer in the future, can be removed during the screening.
10. Eye Exam. A screening for Glaucoma can be included in an eye exam. It’s a disease that affects the optic nerve and can cause blindness. All adults are recommended to have an eye exam that includes a test for Glaucoma every 3 to 5 years.

So today, as you are writing out the infamous to-do list, add a line to call for an appointment if you are due for any of these critical screenings! You won’t regret it!

How Your Morning Cup of Joe Affects the Body

Are you tracking your caffeine intake? Somehow caffeine seems to sneak in foods and drinks even when we don’t expect it. With longer days, we may not be getting enough sleep at night, which can lead to increased caffeine intake. As a general rule, you should limit caffeine consumption to about 400 milligrams (mg) per day. In order to stay within this range, it’s important to be aware of the amount of caffeine you’re consuming. Many online food tracking/logging programs will track nutrition content for you. An easy way to ensure you're not consuming too much caffeine is to simply drink more water. 

Too much caffeine may lead to an irregular or rapid heart rate, involuntary tremors, digestive problems, irritability and feelings of anxiety. What's ironic is many people drink caffeine because they're not getting enough sleep but it may be the caffeine that's causing the sleep deprivation. Lack of sleep is cummulative so it's important to get at least 7-9 hours of sleep each night. Caffeine's effect reaches its peak 1-4 hours after it is consumed and can effect your body for up to 14 hours so avoid drinking caffeinated drinks before bed.

Check out this list of popular caffeinated drinks and change your intake accordingly.

Product	Serving Size	Caffeine (mg)
Coffee
Coffee, brewed	1 cup (8 oz)	95
Espresso	1 oz	64
Coffee, instant	1 cup (8 oz)	62
Coffee, brewed, decaf	1 cup (8 oz)	2
Starbucks	2 cups (16 oz)	330
Tea
Lipton Black Tea	1 cup (8 oz)	55
Lipton Original Iced Tea	2 cups (16 oz)	50
Tea, brewed	1 cup (8 oz)	47
Lipton 100% Green Tea	1 cup (8 oz)	45
Tea, instant, unsweetened	1 cup (8 oz)	26
Tea, herbal	1 cup (8 oz)	0
Energy Drinks
Full Throttle	2 cups (16 oz)	144
Jolt	2 cups (16 oz)	142
Red Bull	24 oz	76
5-hour Energy	8.3 oz	100
Soda
Pepsi One	12 oz	54
Mountain Dew	12 oz	54
Mellow Yellow	12 oz	52
Diet Coke	12 oz	46
Dr. Pepper	12 oz	40
Pepsi	12 oz	37
Diet Pepsi	12 oz	36
Coca Cola	12 oz	34
Sprite, 7-Up	12 oz	0
Medication
Extra Strength Excedrin	2 tablets	130
Other
Dark Chocolate (semi-sweet)	1 oz	20
Milk Chocolate Bar	1 bar (1.55 oz)	9

 

Healthy Recipes: Turkey Club Sandwich

INGREDIENTS:

6 slices Whole wheat baguette, sliced thin, small, toasted

2 slices Turkey bacon, baked

4 ounces Turkey, sliced, without skin, roasted

1 ounce Swiss cheese, sliced

1 each Tomato, sliced

1 each Lettuce

2 ounces Fat-Free cream cheese

PREPARATION:

• To build sandwich scoop cream cheese on bottom slice of bread.


• Next, add sliced roasted turkey, cheese, second slice of bread, lettuce, tomato, turkey bacon and last slice of bread.

*Chef's Note: Serve with broccoli salad or spinach salad.*

Serves: 2

Calories: 320  

Fat grams: 9

Protein: 35 grams

Carbohydrates: 34 grams

Fiber: 7 grams

Lessons learned from my Father

Happy Father’s Day to all you fathers out there! Today is a great day to celebrate our dads and acknowledge all that they have done for and taught us throughout the years. More and more I am realizing the habits that I have taken from my father and the wisdom that he demonstrated. It is a rule in life that you can’t admit this until you are older and wiser J Here is a list of 20 things that my dad has lived and showed me.

1. Drink coffee..but not too much!


2. Tough times don’t last, but tough people do


3. You always have to be willing to laugh at yourself. Do not take yourself too seriously.


4. Find what topics light people up, their interests, and ask them about it.


5. Have a sense of adventure, travel, experience, try new things!


6. The importance of physical activity, get outside, it is good to move. (I was running track in kindergarten!)


7. Help others help you


8. Successful people do what unsuccessful people won’t do


9. The value of an education, in school and by gaining experience in the “real world”


10. Work hard, play hard. Go on vacations!


11. The value and importance of work—Do what you love, love what you do.


12. Travel is important, you have to be willing to step outside your comfort zone to see and experience new things


13. The importance of being a team player


14. You are never too old to learn or try something new


15. The value of a good power nap


16. Err on the side of conservative (didn’t like this one when I was young!): be thoughtful, mindful when taking risks.


17. Dance, be silly, laugh!


18. Watch television in moderation


19. You have to show some grit in life, you can always change your situation


20. Make mistakes, laugh at them, but learn from them

These are just a few lessons that I picked up from my dad. He has lots of sayings, things that I will use for the rest of my life.

What are some lessons or quotes passed on from your father?

Treat your Father to a Healthy Cookout

Father's Day is just around the corner. Skip the tie and cook him up a healthy meal. Give the gift of good health to your Dad and celebrate him by throwing a Healthy Father's Day Cookout! Think simple.

For starters, whip up Taco Dip, Pita Chips, and fresh cut vegetables, while the family waits for the main course to finish.

Toss your Dad's favorite vegetables (mushrooms, zucchini, red onions) into a mixing bowl with one teaspoon of olive oil, salt and pepper then cook them on the grill until softened. Easy! 

For the entrée, try our H3 Teriyaki Pork Tenderloin Kabobs. Between the sweet Teriyaki Sauce, salty and tender pork, this dish is always a hit! Don't forget to add a few vegetables to bulk up each skewer.

Now, onto dessert. Grilled pineapple goes a very long way. Toss chopped pineapple on your grill, remove and drizzle with dark chocolate.  You will be thrilled with this sweet, juicy, treat.

Remember, the entire day is for your Dad so keep your meal simple. Instead of spending hours on a laborious meal, make an easy meal on the grill all the while enjoying time with your family.

For more grilling tips, read Chef Jen's posts Healthy Grilling Tips Pt. 1 and Healhty Grilling Tips Pt. 2

[caption id="attachment_6061" align="alignright" width="420" caption="Teriyaki Pork Tenderloin Kebabs"][/caption]

Friday Fitness: Swimming for Weight Loss

If you’ve visited H3 recently, you probably noticed I have been embracing regular swim personal trainings for the past several months. Encouraging individuals to get acquainted with the water is not only beneficial for them, but gratifying for me! Helping to improve stroke techniques, as well as encouraging the idea of incorporating swimming into their daily exercise regiments simply opens the door to many more possibilities for all parties involved. Regular swimming builds endurance, muscle strength and cardiovascular fitness. It can be used as a great form of cross training, as swimming requires full muscular engagement. When you swim, you are utilizing both upper and lower body muscles to propel you through the water. These muscles are being used in ways you do not typically utilize them.

There are also psychological benefits to swimming as well as “swimoga” anyone? If you are going to embrace swimming, why not be mindful when doing so? Try to eliminate the distractions or daily mental chatter. Begin simply by focusing on the rhythm of your stroke and/or the rhythm of your breath. Listen to the water— it will in time quiet your mind, adding a meditative component to your workout too!

Therefore, for Friday Fitness this week I encourage you to grab your goggles and get in the pool, lake, ocean, etc. Below you will find a 1200m workout—assuming you are swimming in a 25m or 50m pool—utilizing the freestyle stroke (aka. front crawl) for its entirety.

The main set/drills will involve a kickboard and a pull buoy. If you do not have a pull buoy you can use a swim weight in between your legs, which will help to restrict you from kicking and force you to use your arms to pull yourself through the water. If you do not know how to use these tools and or do not have access to either of them, simply swim freestyle stroke for the drill section as well.

1200m

Warm-up
2 x50, 1x 100

Main Set

Drill
2x 50 pull
2x 50 kick

Ladder
50, 100, 150, 150, 100, 50

Cool-down
1x100, 2x50

Wish you could throw a temper tantrum?

How did we get so good at hiding our feelings?  Is it something we learned over time because certain displays of emotion are “socially unacceptable”? You could consider my household a science lab for emotional display right now, with a 2-month old, a 14-month old, a 3-year-old you can imagine…throw in a work-a-holic Dad and Mom still coming off the pregnancy-hormone wave, and the show is on! 

My youngest is in that happy, smiling, laughing, cooing stage that brings a tear to my eye every single time I look at his face.  It’s such a genuine display of happiness that you never ever want to forget it.  Next to him, the 14-month old is in an almost constant state of frustration because she can’t quite say everything she wants to just yet, but she wants to tell you so badly!  Which translates to… whining.  Add the 3-year-old’s dance between asserting herself and gaining your approval and its one big ball of fun.  But when you step back and look again, you know that their emotions are so raw, and so honest.  There is NO question what they are feeling in the moment. 



It may not be socially acceptable for a grown person to throw a tantrum, but you know what, it’s got to be healthier than stuffing our feelings and carrying them around with us forever.  Keeping our emotions bottled up inside causes a stress on the body that is simply not healthy. It is hard for us to understand the role stress plays on our health because we can’t see it in plain sight, and we often don’t give credit where credit is due.  Check out this brief article from Mayo Clinic for a list of effects stress has on our body, feelings and behavior.

So today, whether you need a good cry, a foot-stomping, hair-pulling tantrum, or even just an uncontrollable bout of floor-rolling laughter, give yourself permission to do just that (you may want to shut your office door first). I guarantee it will be healthier for you than bottling it up inside.

Healthy Gifts For Dad

Looking for a last minute Father’s Day gift? Give dad a gift that will benefit his health this year. Here are a few ideas that will get dad moving in the healthy direction:

Tools. Don’t overlook the classic father’s day gift of a power tool. Every hour spent in the garage working hard on his new project, in one less hour spent sitting or watching television. Turn his summer project into something you can get in on too. Try redecorating a room, have him build a fence while you work on the garden, create shelving for an area in the house that needs cleaning out. Get creative and above all, get each other moving!

Healthy Vacation. Is dad in much need of a vacation? Send him to a place with lots of outdoor activities and opportunities to relax. A trip to Hilton Head is a great example J. If you’re planning a stay-cation, have fun at your local amusement park or go for a couple rounds of miniature golf. Both activities include lots of walking and family fun. Make dad a healthy lunch before you go so he’s not tempted by the greasy, fatty foods often found at these places.

Sporting Equipment. Anything from golf clubs to a bat and glove make great Father’s Day gifts. These activities also warrant some bonding time the whole family can enjoy.

Cooking Supplies. We all know the saying, “the way to a man’s heart is through his stomach.” Well, load dad up with some nice cooking tools such as a knife set, cooking utensils, a healthy cook book—or go all out and surprise dad with a new grill. If the man in your life likes to cook, give him the tools necessary to make delicious, healthy meals.

Fitness Gadget. If your dad is a gadget freak then he’ll love a new fitness gadget for Father’s Day! Get dad a new heart rate monitor, Garmin travel watch, Fitbit or piece of exercise equipment. Here’s an article with a few of year’s most popular fitness gadgets.  

Whatever you end up getting dad this year, just make sure it not only comes from the heart but is good for it too. Wishing all the fathers out there a wonderful Father’s Day!

Fitbit Confessions

Last week I shared with a group of H3 guests the love I have for my newly acquired Fitbit. Little did I know that in doing so I would open the floodgates to all sorts of humorous, Fitbit confessions. It seems that many Fitbit owners have an affection for this sleek little device not unlike that of a cherished pet -- myself included. In fact, one guest told me the first thing her Fitbit says to her in the morning is “Let’s go for a walk,” which reminds me a lot of my dog Lucky. I’m not sure what my Fitbit says to me first thing in the morning, because I can’t actually read until I’ve had a cup of coffee, but the fact that it does talk to me is one of my favorite things about the little sucker. And to echo the whole pet sentiment, my children named my Fitbit “Bitty.”
As Fitbit stories were bandied about, I quickly realized that many of the H3 guests have a Fitbit competitive streak. It seems that some H3 guests are rather quick to keep people informed of their step-status throughout the day, which creates a healthy rivalry. It’s been fun to learn how they’ve tried to “one-up” each other with their step standings. For instance, I loved hearing about the guest who put the Fitbit on her dog in order to out-step her roommate. Another guest used her evening out with the gals to “pump up the volume” on her step sums only to learn, with great dismay, that the Fitbit resets itself at midnight. The dramatic reenactment was priceless. I pictured her simultaneously shaking her “groove thing” and checking her Fitbit, only to see it reset right before her eyes on the dance floor at midnight -- and my belly-laughing ensued.
There was one common thread woven through all the Fitbit stories…it really does make you move more. Like the guest who shared that he walks in place while brushing his teeth wearing his Fitbit and little else, or another guest who admits carrying her clean laundry up the stairs piece by piece so as to increase her stair-climbing status.
Since I hadn’t used the Fitbit to track my sleep (for fear the results would worry me, thus causing insomnia), I was interested to hear what others had to say about that aspect of the Fitbit. What I learned is that the Fitbit measures your sleep cycle by sensing your movements throughout the night. One guest told me however, that the Fitbit does not respond well to nocturnal “thrashers.” Apparently, if you have “the jimmy legs,” as Kramer from Seinfeld describes them, the Fitbit has a difficult time accurately measuring your sleep cycle. This was good for me to know. You see, my eight-year-old often crawls into my bed in the middle of the night, leaving a quarter of an inch between the two of us, and kicks me in her seizure-like slumber until dawn. If, after one of those nights, my Fitbit reminded me of my unhealthy sleep-cycle, there is a good chance Bitty would meet an untimely demise.
So back to my favorite part about Bitty… “You Rock,” and “You’re Cool” are things I would never hear if not for my Fitbit. The fun little affirmations always make me smile, which alone justifies its expense. All-in-all, I would say it was a great investment. It has me moving more, which in turn makes me feel better about myself—two wonderful improvements.
Let’s keep the Fitbit stories going. I’d love to hear your fun Fitbit comments or a Fitbit goal you may be working on. What’s your all-time best Fitbit step-status? Perhaps we can come up with an H3 Fitbit challenge. I will discuss that with the powers that be and get back to you. Until then…”You Rock!”

Healthy Recipes: Green Pea and Lemon Risotto

Risotto is traditionally a comfort food to warm up your day. This recipe puts a light, summer twist on traditional risotto with the addition of lemon zest and makes a great addition to your summer rotation.

INGREDIENTS:

1 teaspoon Olive oil

3/4 cups Aborio Rice, Barley, or Brown Sushi Rice

1 cup Onion, finely diced

1 Tablespoon Garlic, minced

4 cups Chicken Stock, warmed

1 cup White Wine, Chablis or Chardonnay

2 cups Green Peas

1 ½ Tablespoons Fresh Thyme, chopped

2 each Lemon, zest

1/2 cup Parmesan cheese, freshly grated

1/2 cup Half and Half

½ teaspoon Salt

To Taste Ground Black Pepper

 PREPARATION:

• Preheat medium size sauté pan to medium high heat. (preferably non-stick)


• Add olive oil- make sure to spread around pan


• Add diced onion and sauté until soft


• Then add Aborio rice or brown sushi rice to pan and sauté with onions


• Stir continuously.


• Add in ½ cup of the chicken stock.


• Once chicken stock is absorbed in the rice, add ½ cup of the white wine.


• Continue this same process until the last ½ cup of chicken stock is left.


• Add your green peas, lemon and thyme into the risotto.


• Once the vegetables soften, then add your last half cup of chicken stock.


• Once the chicken stock gets absorbed into the rice, add your parmesan cheese, salt and pepper. Stir.


• Add half and half. *Can be optional, but it does give a little creamery texture and appeal.

 Serves: 8

Serving Size: ½ cup

Calories: 182

Fat: 5 grams

Sharing Success: Susan Oglesby

They said it couldn’t be done; or, rather, I think I had simply given up on ever getting it done.  

In the fall of 2011, contemplating my upcoming 65^th birthday, I had gotten, if not comfortable, at least used to my 100 extra pounds, clothes that looked decidedly not stylish, and a sluggish lifestyle in which a once-in-a-while walk on the treadmill counted as my entire activity.  I rationalized that having survived a serious bout with cancer, a brain tumor, a seriously fractured ankle, quitting smoking and miscellaneous operations, I was happy just to be alive to enjoy each day; but I knew that wasn’t true, wasn’t enough.  I really wanted to get more healthy and active to keep up with my active husband, to avoid dependency on others in my older years, and to get the most of my life which includes a second home in a dream location, including lots of travel.  

So, with the help of a friend, I found Hilton Head Health, enrolled in December 2011, and now – 7 months later – I have really changed things around.  Though I have really worked seriously on the healthy food aspect of the H3 program – and am 50 pounds lighter without any serious feelings of deprivation, much less starvation! The most amazing part of the H3 program, for me, has been the entire turnabout in my attitude toward energetic, fun and productive physical activity!  I have enrolled in the H3@Home program, which is so effective in keeping me on the straight and narrow path to success, and with the help of Coach Amy Kelderhouse, we been able to plan for challenges, celebrate successes, and build an exercise regime that takes into account every one of my 65 years, but also helps build intensity and stamina at a reasonable, achievable pace.  I truly feel stronger and now – incredibly, considering where I started from – find myself enthusiastically looking forward to my daily cardio/strength training, to energetic walks to town, and to athletic walks with my dog, Barone.   Especially helpful for the training has been Amy’s guidance in helping me build a micro-gym in Italy -- where I don’t have access to a regular gym or even a treadmill -- so that I don’t lose momentum when I’m away from home. 

One of my most daunting challenges has been learning good eating habits while traveling, and while eating in Italy – land of hearty family meals that include so much tasty olive oil, pasta, bread, and world-class deserts.   But with Amy’s seemingly bottomless bag of healthy tricks (have you ever taken your suitcase on a brisk walk along airport corridors?), I have learned not just some sneaky strategies for making wise food choices but also ways to help coax my friends and family to support my healthy eating regime.  The best part, however, is that I am building healthy habits to sustain this new lifestyle for years into the future.  I hope that my experiences at H3 and with H3@Home can help motivate other Golden Girls and Boys (we don’t call ourselves seniors, do we?) to take on the challenges of building healthy lifestyles for all the coming years!

Healthy Grab-and-Go Breakfast Ideas

We all know that breakfast truly is the most important meal of the day. Even if you aren’t a so call “breakfast eater,” you have to eat something! 

My new fly by breakfast is a Strawberry and Oats Smoothie. The mixture between the skim milk, fresh strawberries, raw rolled oats and a little nonfat plain yogurt helps me start my day off right.  I have my protein from my low fat dairy products, I enjoy eating grains in their whole form, and I get my fresh fruit that is pureed and not juiced.  This is used as a meal replacement for me so it runs me about 250 calories.  This smoothie leaves me feeling full and energized—your breakfast should not leave starving within 15 minutes of eating. 

If you are in a hurry in the mornings, I want to warn you that although these are quick breakfast ideas, everything takes some planning. Whether planning your shopping list or prepping items ahead of time, set aside some time when you’re not so busy to get your breakfast “grab-and-go” ready.

• Power Smoothies. Did you know you can actually make smoothies ahead of time? Bag all your ingredients and place them in the freezer in single serve portions. This way you can just through them in the blender, add your dairy and go. Another option it to pre-blend a couple smoothies without adding ice. Portion them in a to-go cup and keep cool in the refrigerator. You could also put your smoothie in a freezer-friendly container and pull it out before getting ready in the morning to it’s thawed just in time to walk out the door.


• Hard boiled eggs are cheap, quick and filling. Peel them ahead of time and place them in a zip lock bag in the refrigerator. Eggs are packed with choline, which is important in brain function. I don’t know about you, but I could use all the help I can get to wake my brain up in the mornings.


• Premade egg and vegetable sandwiches. Make them, wrap them, microwave when ready and go!  These are great on whole wheat English muffins, or whole wheat sandwich thins. Keep your sandwiches from getting boring by using a variety of pre-cut and washed vegetables such as lettuce, tomato, peppers, mushrooms, onion, zucchini, or even small cubes of potato. You can also add salsa or fresh herbs like cilantro and basil to your sandwich.


• Eye-Opener Oatmeal. Have oatmeal made for the week so all you have to do is add a little water or milk and re-heat.  To make it even easier, pre-portioned your oatmeal in Rubbermaid containers so you know exactly how much you’re having each day. 


• Whole wheat French toast or pancakes. Like to cook breakfast on the weekends?  Reserve what’s left or make extra and keep them in zip lock bags so all you have to do is pop your toast or pancakes in the toaster or microwave.  Place fresh fruit on top and eat with light or sugar free syrup.  If sitting down to eat off a plate is out of the question, incorporate your fruit by adding it to the batter itself making blueberry or banana French toast or pancakes.


• Fresh fruit parfait. Again, use Rubbermaid containers to prepare your parfaits ahead of time. Add a layer of various fruit then low-fat yogurt and continue. Top with whole grain cereal or granola before eating. You can also opt to simply enjoy your fresh fruit plain. Pre-wash berries and place them in zip-lock bags or plastic containers. It’s never easy peeling oranges, kiwi or grapefruit on the train or in your car so do it ahead of time. Peeling, washing and cutting fruit as soon as you get home from the grocery store makes it’s easy to grab and go no matter where you are. You’re also more likely to eat your fruit instead of letting it go bad.

Keep in mind, you have to make time to eat something in the morning, as food is fuel to the brain so chances are you will perform much better not only at work but overall in your thought process.

If you have a refrigerator available at work, leave cereal and milk there. Great cold cereals to eat are All Bran Flakes, Wheat Chex, Multi-Grain Cheerios, Kashi- Go Lean, Grape Nuts, Kellogg’s Protein Plus and Shredded Wheat.  Shoot for cereals that have at least 3 grams of fiber per serving.

Friday Fitness: Impactful Self-Myofascial Release

Before we breakdown the video, ask yourself three quick questions and give yourself a rating of 1 out of 10. “1” being I am not currently doing any at all and “10” being I am a rock-star at executing this in my fitness routine. Here goes:

1)      Are you stretching before exercise?

2)      Are you stretching after exercise?

3)      Are you currently using an SMR method (foam roller, trigger point ball, etc.)?

4)      Do you stretch or SMR first thing in the morning?

5)      Do you stretch or SMR before going to bed at night?

I’ve talked about flexibility in the past as being the most important component of fitness, but sometimes it’s tough for us to see the value in executing it as part of our normal routine. Don’t get me wrong, finding the motivation is a challenge, but the benefits far outweigh the difficulty of getting it done.

So here’s the deal:

There is this thing called fascia that is fixed to our muscles as we move; exercise and sit for long periods of time and this thing called scar tissue builds up. Scar tissue retracts our movements and limits our range of motion. What we need to understand is the impact of mobilizing one joint or muscle of the body affects all others. Check out the video and you’ll see what I am talking about!


To learn more and purchase SMR tools check out these resources:

• Trigger Point Performance Therapy


• Rumble Roller

Dark Chocolate and Cashews - A Healthy Combination

 



Many of you know of my love for cashews, but what you may not know is that I love dark chocolate almost as much. Fortunately, over the past several years evidence has been accumulating suggesting that a little bit of dark chocolate might be good for us, especially our hearts. Phytochemicals called flavonols found in cocoa have been found to lower total cholesterol, LDL cholesterol, increase HDL cholesterol, reduce inflammation and clotting, as well as lower blood pressure. The latest study published online May 31, 2012, in the BMJ (British Medical Journal), confirmed the positive effect dark chocolate has  on blood pressure and predicted a reduction in both fatal and non-fatal heart attacks and strokes as a result of daily, long term consumption of dark chocolate.

Before rushing out and buying a big bar of Hershey’s Special Dark Chocolate, don’t forget the “halo effect”. As healthy as dark chocolate sounds, at 150 calories per ounce you can easily get too much of a good thing. Gaining weight would certainly undermine the beneficial effects.  A half an ounce to an ounce per day might be a reasonable amount to start with. To get the healthy flavonols, look for varieties of dark chocolate that are 70% cocoa or higher. The higher the better, as the percent of cocoa increases the amount of beneficial phytochemicals increases and the amount of sugar decreases. Another “benefit” of the higher cocoa percentage bars is that honestly they don’t taste as good, making it easier to limit yourself to an appropriate amount.

Fruit dipped in dark chocolate is another delicious way to incorporated it into your diet. Most of you have had strawberries dipped in chocolate, but bananas, peaches, apples and other fruit work just as well. Chef Jen recommends using a double boiler (a pan or bowl that fits snugly over a pan of boiling water) to melt the chocolate. I might give it try tonight. Hey, I wonder how cashews covered in dark chocolate would be.

Getting To Know You: H3 Spa Professionals

[caption id="attachment_8048" align="alignright" width="420" caption="Whitnet, Mark, Maureen, Jacqueline, Debra not pictured"][/caption]

We’d like to take you behind the scenes of Hilton Head Health (H3). You’ve had the opportunity to get to know our Program Staff through their blog posts, but we’d like to introduce you to our fine Spa Professionals. As our program and offerings continue to evolve, we strive to keep you updated on the latest news at H3. Aside from getting valuable health advice right here on H3Daily, we encourage you to visit our main website at www.hhhealth.com for more information on our weight loss program, as well as sign up for our weekly newsletter to receive specials and exciting H3 News.

Now, time to meet our gifted Spa Professions! Get to know exactly who you're booking a massage or facial appointment with during your next stay at H3!

Maureen Hueyo: Originally from Buenos Aires, Argentina, Maureen has been a Massage Therapist at H3 since 2005. She began her holistic journey at 19 where she earned her degree from Educating Hands School of Massage in Miami, FL. Her passion for helping people and deepening her knowledge continued as she became a certified yoga instructor in 2009 and is currently earning her certification as a Holistic Health Counselor. Throughout the years she has been trained in diverse techniques that now combine into a unique massage custom-tailored for her guest’s particular needs. Her favorite part of her job is being able to not only witness but be an aid in people’s journey to better health.

Jacqueline Friel:  Jackie is originally from Rochester, NY, and has been a Massage Therapist at H3 since 2006.  Jackie's journey to fitness, nutrition and practice of therapeutic massage began when she found lasting relief for her strained back through massage. A graduate of the Onondaga School for Therapeutic Massage in Rochester, NY, her technique and experience combined with her ability for diagnostic listening encourages others to open up to her both physically and mentally.

Whitney Richmond: Whitney is a Hilton Head Island native with a Bachelor of Science in Psychology from the University of Georgia and a strong background in Neuromuscular Therapy. She graduated from theAcademy ofSomatic Healing inAtlanta in 2006 and has worked in clinical as well as relaxing massage environments. Whitney discovered the benefits of regular massage as a teenager when her mother was being treated for fibromyalgia. She believes in the healing power of massage and loves being able to make an immediate impact on peoples' health and wellbeing through touch. Whitney began working for H3 in January of this year.

Mark Erickson:  Originally from Western Pennsylvania, Mark is a graduate of the South Carolina Massage & Esthetics Institute in Bluffton, SC and joined the H3 team in 2011. He became interested in massage therapy when he began receiving regular massage and quickly started realizing the many health benefits.  He wants to pass along this relaxing, rejuvenating and therapeutic experience to all of his clients.  He enjoys performing a variety of massages and likes to give H3 Guests a custom experience based on their wants and needs.

Debra Miller: Deborah has 27 years of experience as a Licensed Esthetician and is the newest member of the H3 Spa Professionals Team. She studied under Gene Juarze Day Spa in the Pacific Northwest and specializes in GloTherapeutic Skin Care.  Deborah is available for both women’s and men’s facials, waxing and lash and brow tint.  She loves working in the Spa industry and helping others feel fresh and rejuvenated! 

Whether at H3 or at home, treating yourself to a Spa service is a great way to relax after all of the strain daily pressures put on your body. What are some other ways you like to relax?

4 Steps In Improving Your Self-Efficacy

Albert Bandura, regarded as the greatest living psychologist, coined the term self-efficacy.  He once famously said of self-efficacy; “People who believe they have the power to exercise some measure of control over their lives are healthier, more effective and more successful than those who lack faith in their ability to effect changes in their lives.”  Cultivating a belief in our capability of performing tasks to ascertain our goals is the single most important factor in living a healthy lifestyle.  Bandura points to four sources affecting self-efficacy;

 1. Mastery Experience:  Simply put, success raises self-efficacy, failure lowers it. 

 This is the single most influential way at either increasing or decreasing self-efficacy.  Find ways to shrink change into manageable and attainable tasks.  Dave Ramsey, a popular financial consultant, has helped millions of people escape drastically overwhelming debt.  His method, though unorthodox, has been extremely effective.  He has his clients take all their debt and rank it from lowest to highest.  At the top of the list a client might have a several hundred dollar past due electric bill while at the bottom of the list the client has a forty thousand dollar credit card bill.  He advises the client to pay the minimum on everything and take what’s left at the end of the month and put it toward the number at the top of the list.  Other financial advisors have scoffed at this method since the payer is focusing their attention on the bill with the lowest interest rate.  But, Ramsey’s method ensures that the client is able to quickly conquer one of the bills, giving them a mastery experience.  This success raises self-efficacy and results in what Ramsey calls the “Snowball Effect”.  In the following month the client is left with more money at the end of the month to pay down the next bill.  Create your list of tasks and start with the most manageable!

 2. Vicarious Experience:  If they can do it, I can do it as well.

If one of your peers who is perceived to have similar abilities as you succeeds then you in turn derive an increased sense of self-efficacy.  Vicarious experience is especially powerful when one is unsure of him- or herself.  Surround yourself with people that are driven to succeed.

 3. Social Persuasions:  If others think I can, then I will.

Encouragement from peers can have a strong influence on attaining your goals, whereas, negative persuasions decrease the likelihood of accomplishing a task.  One of the most brilliant additions to Facebook has been the “LIKE” button, and the omission of the “DISLIKE” button .  I imagine that it ranks near the top of things that sent the social network skyrocketing.  Distance yourself from the “DISLIKE” type of people and surround  yourself with the ones that “LIKE” or are giving you genuine praise for your achievements.

4. Physiological Factors:  Butterflies in the stomach is a normal response

We all experience physiological responses during stressful situations.  Famous athletes and speakers have dealt with anxiety before a big event or speech.  The trick to keeping physiological responses from affecting performance is in how you perceive them.  Convince yourself that the symbolic “butterflies in your stomach” is normal and unrelated to your actual ability.  When out to dinner with a group of friends remind yourself that the sweaty palms you have from being anxious about the menu options is normal and you will not let it affect your decision.

Healthy Recipes: Carrot Medley

INGREDIENTS:

1/2 cup Carrots, julienned

1/4 cup Green beans

1/4 cup Red Peppers, julienned

1 teaspoon Olive oil

1/8 teaspoon Salt

1/2 teaspoon Pepper

PREPARATION:

• Gather all of the ingredients and prepare the vegetables.


• Steam or boil carrots for 4 minutes.


• Combine carrots, green beans, peppers, olive oil, salt and pepper.


• Preheat sauté pan to medium-high heat.


• Sauté the medley for about 5-7 minutes or until the vegetables are al dente.

Servings: 4

Calories: 15

Fat: 0 grams

Total Carbohydrates: 3 grams

Protein: 0 grams

Fiber: 1 gram

Coaching Corner: Forgiveness - Good For What Ails You

“Forgiveness is choosing to love. It is the first skill of self-giving love.”
-Mahatma Gandhi

I often talk with clients who are mad at themselves—because they ate something they wish they hadn’t, didn’t get to the gym as intended, gained a pound instead of losing two, etc., etc. We all make mistakes, and we let ourselves down from time to time. What’s important is how we view our “transgressions.” Confession is good for the soul, but the next step is to forgive ourselves and move on.

Forgiving yourself doesn’t mean you are free from the consequences of your actions. Yes, there will be consequences, but those consequences don’t have to include feeling guilt, shame and depression—emotions that will only weaken you and make it harder for you to recover.

The ability to self-forgive is closely related to the ability to forgive others. So let’s start there. Who are you mad at today? Has someone done you wrong? Doesn’t matter if it happened 50 years ago or five minutes ago, if you’re walking around with a bee in your bonnet, you are not living your best life. Whether you’ve been cut off in traffic, slighted by a friend, badmouthed by a co-worker, or betrayed by a spouse, the resulting anger is like poison to the system. The antidote? Forgiveness.

I experienced this recently when a conversation with my sister-in-law blew up in my face. My good intentions were obviously misinterpreted and, as she spewed her venomous words, I became defensive, angry, negative… Guess whose day was ruined?

Not only did it ruin my day, it interrupted my sleep for weeks. I finally decided to write her a letter. In the first draft, I let it fly. With no intention of mailing it, I spewed my own brand of venom, but yet still felt no sense of real relief. Over the course of about a week, I revised and refined my letter until it reflected a spirit of understanding, empathy for her position and a sincere apology for anything I might have said that hurt her. I mailed it with no expectations of a response, and I never got one. But you see, it doesn’t matter, because guess whose heart is lighter today?

Did you know that forgiveness is good for your heart? Literally! A study cited in the Journal of Behavioral Medicine found that forgiveness is associated with lower heart rate and blood pressure as well as stress relief. A later study found forgiveness to be positively associated with five measures of health: physical symptoms, medications used, sleep quality, fatigue, and somatic complaints. It seems that the reduction in depressive symptoms, strengthened spirituality, conflict management and stress relief all have a significant impact on overall health.

“Forgiveness means giving up, letting go. It has nothing to do with condoning behavior,” said author Louise Hay. “It’s just letting the whole thing go. We do not have to know how to forgive. All we need to do is be willing to forgive. The Universe will take care of the rest.”

If you’re having trouble forgiving someone, remember that forgiveness is what we do for ourselves, not for the forgiven. Can you take a step back and put yourself in the other person’s shoes? Maybe he or she had a bad day—or a bad year, or a bad life. Whatever that person’s transgression, it’s not about you. And when we freely forgive others, we can more easily forgive ourselves.

Good Fats vs. Bad Fats

All fats are not created equal. Good fats help protect your heart and support overall health.  Despite what you may have been told, fat isn’t always the bad guy in the waistline wars.

Bad fats, such as saturated fats and Trans fats, are guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries and so forth. But good fats such as the monounsaturated fats, polyunsaturated fats, and omega-3s have the opposite affect. As a matter of fact, healthy fats play a huge role in helping manage your moods, stay on top of your mental game, fight fatigue and even control your weight. Omega-3 fatty acids especially play a large role in all these health benefits.

The answer to weight loss is not to cut out all fat—but to learn to make healthier choices and to replace bad fats with good fats that will promote health and well-being.

Healthy Fats	Bad Fats
Avocados	Butter
Nuts: Almonds, walnuts, etc…	Cheese
Fatty fish: Salmon or Tuna	Meat with skin-on
Olive Oil	Packaged snack foods
Flax Seed	Commercially-baked pastries
Soymilk	Fried foods

*Disclaimer: Healthy fats are good for you in moderation. Avoid the "halo" effect; maintain control of your daily intake of healthy fats. Healthy fats are very high in calories too. The proper amount of fat intake depends on goals, lifestyle, sex and age. Keep your total fat intake to 20%-35% of your daily calorie intake. The American Heart Association recommends consuming 1–3 grams per day of EPA and DHA (1 gram = 1,000 milligrams). For the treatment of mental health issues, including depression and ADHD, look for supplements that are high in EPA, which has been shown to elevate and stabilize mood. Aim for at least 1,000 milligrams of omega-3 fatty acids per day.

Sources of Unhealthy Fats	Healthier Substitutions
Butter	Olive oil
Heavy cream	Skim milk
Eggs	Egg whites or egg substitute
Sour cream	Non-fat plain yogurt
Red meat	Chicken/turkey without skin or Fish
Potato chips	H3 baked tortilla chips

 

Friday Fitness: How much should I drink while exercising?

Today is the first day of June and the summer months are officially here! For many people across the country you have been experiencing the summer-like heat for a few weeks now. As the temperature is rising, let’s not retreat to the gym, but embrace the warmth of the sunshine. With that being said, let’s exercise smart by talking hydration!

A few weeks ago I participated in the Qualifier marathon in Bay City, Michigan. I chose this race to escape the heat of the south, the average temperature in years past has been 50’s to low 60’s. Come race day the temps started in the high 70’s and by the end of the race were up in the high 80’s...not ideal! As a result of soaring temps, duration of exercise and an improper hydration strategy, I found myself in the medical tent suffering from hyponatremia. This is a very serious electrolyte imbalance, where a significant amount of electrolytes (sodium, chloride, potassium, calcium and magnesium) are lost through sweat. If those electrolytes are not replaced and only water is taken in, then an imbalance occurs. Think of a cup of salt water, pour out half of the contents (lost through sweat) and fill it up with water. You have diluted salt water; this is where I found myself post race. Although I was taking an electrolyte supplement, it was not enough to balance what was lost on that very hot day through intensive exercise.  I am amazed and deeply grateful of how my body responded to this condition—our bodies are truly incredible and although fragile, also extremely resilient. I am going to be honest that it was not an easy or pretty road back to proper balance but again I am grateful for my body and plan on respecting it more by learning what I can do to allow it to function at its best under hot conditions!

Although marathon participation is an extreme form of exercise, we can all benefit from a proper hydration plan to fuel our activity. During the cooler months, you may have found it easy to go out for a long walk and not bring any water along with you, but as the temperature rises it is essential to rehydrate during prolonged exercise.

A general hydration plan looks like this:

• 1-2 hours before exercise drink 15-20 oz of water


• 15 mins before exercises drink another 8-10 oz


• During exercise, drink 8 oz every 15 mins


• For activity lasting over an hour, you may want to consider an electrolyte replacement drink or supplement.

To establish a more specific hydrating plan, consider calculating your sweat rate.

• Choose a day/time that is typical of when you exercise. Also plan on doing a workout that is typical for your routine. Sweat rate can vary depending on conditions and intensity of workout so you want to set up your experiment as close to normal conditions as possible.


• Before going out for your workout, weight yourself without clothes, moments before heading out.


• When you return, towel off and immediately step on the scale without clothes.


• Subtract your post workout weight from your pre workout rate and convert that number into ounces. If you consumed any fluids during your workout, add that to this number (example: you lost a pound and drink 16 oz, your total fluid loss is 32 oz).


• Divide this number by 4 to determine how much you should be drinking every 15 mins.

If you have any questions or want me to review your math, leave a comment below!