It's been over two and a half years since our lawmakers passed the Patient Protection and Affordable Care Act. Until last month the details of the bill hadn't been finalized due to the enduring controversy over the individual mandate. I'm not writing this article to debate the constitutionality of the mandate, there are plenty of places on the web you can engage in that banter. But, I do want to examine the measures passed to improve public health, some of which have already begun.
It's fairly clear that the mere fact of possessing health insurance will not necessarily make you healthier. But, of the over two thousand pages included in the document, only fifty of the pages within the section "Title IV - Prevention of Chronic Disease and Improving Public Health" address the importance of preventative medicine and the steps the President will take. Much of Title IV revolves around the organization and creation of governmental councils aimed at improving the well being of Americans, thus, boosting the budget of the Department of Health and Human Services by over two billion dollars. Below I've highlighted some relevant changes discussed within the document:
1. Establishment of the "National Prevention, Health Promotion and Public Health Council" (Sec. 4001)
a. Chaired by the Surgeon General and composed of over 12 top federal agency directors
b. The council is advised by a group of the nation’s top 25 non-federal licensed health professionals with expertise in various areas of wellness.
c. The council in 2010 unveiled a national prevention, health promotion and public health strategy that's since led to the USDA "MyPlate" overhaul of the previous nutrition pyramid, the First Lady led "Let's Move" program and numerous other goals and objectives for improving the health of the United States.
d. The council is tasked to report each year to the President and Congress on the progress of federally funded programs.
2. Universal coverage of preventative screening services and immunizations (Sec. 4002-4004)
a. A Presidentially appointed task force will continually review research to determine what screening services are vital and should be covered at no cost or with low deductibles.
b. This section includes appropriations for education and outreach through a national media blitz.
3. Establishment of School-based health centers (Sec. 4101)
a. These centers will provide comprehensive primary health services to prevent and treat a wide array of physical and mental health ailments in children.
4. Oral Healthcare Prevention Activities and Education for Children and Families (Sec. 399LL)
a. The focus of this section is on federally funded oral disease management techniques for children
5. Grants galore for creating healthier communities (Sec. 4201)
a. These grants are released only after adherence to strict requirements governmental oversight
6. Nutrition labeling of standard menu items at chain restaurants (Sec. 4205)
a. Regardless of the type of ownership, if a restaurant has 20 or more locations it will now be required to post the number of calories next to the name of the menu item.
7. Technical assistance and research for employer-based wellness programs (Sec. 399MM)
a. The government will begin providing web portals and other resources to help employers measure the wellness of employees.
In general, I am very pleased with the current and slated changes to preventative healthcare. Also, keep in mind that there are several other sections I omit for both brevity and importance. In the future I'd like to see either state or federal governments begin offering research proven incentives to living a healthy lifestyle.
Tuesday, July 31, 2012
Monday, July 30, 2012
Healthy Recipes: Watermelon & Spinach Salad
Did you know National Watermelon Day is right around the corner? That's right, August 8th is the one day a year we pay tribute to this fine fruit enjoyed so much during warm summer months. Prepare this Watermelon & Spinach Salad recipe this Friday in honor is the holiday!
INGREDIENTS:
4 cups Spinach, fresh
4 cups Watermelon, cubed
2 ounces Goat cheese, crumbled
2 ounces Mirin Flax Splash (see recipe below)
PREPARATION:
- Toss fresh spinach with mirin flax dressing.
- Plate 1 cup of spinach, top with watermelon cubes and goat cheese crumbles.
- Enjoy
Serves: 4 (1 cup of spinach)
Calories: 110
Sodium: 90 mg
Carbohydrates: 14 g
Fiber: 2g
Protein: 4 g
Mirin Flax Splash
INGREDIENTS:
2 ½ cups Mirin
2 ½ teaspoons Fresh ginger, grated
15 teaspoons Soy sauce, low sodium
2 ½ teaspoons Sesame oil
5 tablespoons Ground flax seeds
5 teaspoons Sugar
PREPARATION:
- Combine all ingredients and whisk
Chef’s Note: Mirin can be purchased at Asian markets and health food stores. Mirin is a fermented rice seasoning liquid.
Serves:64
Serving Size: 1 Tablespoon
Calories: 9.5
Carbohydrates:3 grams
Sodium:30 mg
Fiber:0
Protein:0
Sunday, July 29, 2012
Summer DIY Project: Create a Vision Board
What is a vision board?
A vision board is a visual representation of who you are, what you enjoy, where you want to go, what you want to achieve in your life… or more simply, it is poster board covered in a collage of torn out pictures from magazines.
How to create a vision board
5 reasons to create a vision board today
A vision board is a visual representation of who you are, what you enjoy, where you want to go, what you want to achieve in your life… or more simply, it is poster board covered in a collage of torn out pictures from magazines.
How to create a vision board- Buy a poster board and cut to whatever size you would like. Tip: larger boards require more pictures to cover; I believe the best boards are packed with pictures. Enjoy filling it up completely.
- Flip through old magazines. Tear, cut or rip out pictures that speak to you. Try to have a variety to magazines; it can be difficult to build a vision off of one gardening mag.
- Glue down photos onto your poster board. Try laying everything out first and then gluing into place. Make sure everything fits and looks good!
- Share with others. Display on your desk, in your room, somewhere you will see it regularly and stay attached to that vision.
5 reasons to create a vision board today
- An alternative to journaling. Journaling is a great practice; it allows you to write out your thoughts, plans for the future, current challenges and strategies for being successful. But often we write these things down, close the cover on the journal and do not look at these things again. A vision board puts a visual on these ideas and keeps them present right in front of you. Remember: if you can see it, you can achieve it!
- It reminds you of who you are. Flipping through those magazines opens you up to dream. What do you want, where do you want to go, and what do you want from life? It opens you to new ideas and adventures. I found the words “Return to Sonoma,” it reminded me of a trip to Napa Valley when I was young, a place that I have always wanted to go back and visit again. It reminded me of this place that I want to see again in my lifetime.
- It inspires self-knowledge. Flipping through old magazines looking for something that shouts “that’s totally me!” is an opening experience. When building my board I was happy to find things that stood out to me, such as the word cardigan and a picture of a cup of coffee; the former a staple in my wardrobe and the later an essential part of my morning routine.
- Unlock your inner creativity. We are all creative people, but this can tend to get buried under work reports, workouts and our daily schedules. When you tap into that inner creativity, it can expand your world and the way you view it. Step outside your comfort zone and create!
- A fun activity to do with the kids or friends! The act of creating a vision board can be a lot of fun, sitting around on the floor cutting out pictures. It can be even more fun, sharing the finished project with family or friends. It is a great way to share stories and get to know people more. I have a picture of a black lab on my board. This is for my black lab I had growing up who was around for 17 years. When I think about growing up at home, I always think about sweet Abby.
Saturday, July 28, 2012
Mission: Find Healthy Nutritious Meals While Traveling
It is difficult to find fresh healthy food while traveling. Between the lack of time and availability of good fresh food, we have limited choices. Trust me, this mission is possible! Often we are so focused on our arriving to our destination in a timely manner rather than concerning ourselves with our own health and well-being. However, nutrition is the key to feeling good and fresh when you arrive to your final destination.- Communicate with your Server. Specify no butter, grilled proteins, and dressing or sauce on the side just to name a few. Many restaurants have the ability to cook items lower calorie, they just might not advertise it on the menu.
- Fruits and Vegetables! These two are important, load them on any meal. Watch any extra additions of butter or sugar. Ask to have your vegetables steamed to avoid additional butter and verify that the fruit is not stored or served in syrup.
- Water, Water, Water! Drink a lot of water throughout your busy travel day. Doing so will keep you full and satisfied longer and will keep you hydrated ensuring you arrive to your destination fresh and feeling well.
- Break the menu down. Look at what is on the restaurant’s menu and ask to have those items prepared differently for you (You are worth it!) Ask for scrambled eggs at McDonald’s, order oatmeal from Starbucks without added sugar, and grilled chicken salad on a bed of greens with dressing on the side from a corporate restaurant.
- Plan and bring a few snacks with you while traveling: Carrot sticks; baked pita chips, oranges, hard boiled eggs, and a prepared smoothie are great options to ensure that you will have something health to depend on.
Traveling can be fun, make eating healthy and nutritious a fun game while traveling. Just bob and weave through the unhealthy choices. When in doubt remember Bob Wright’s Unwise, Better, Best.
Do you accept my mission?
Friday, July 27, 2012
Friday Fitness: Wall Ball Workout
Only have 10 minutes? No problem. Watch the video, grab your soft medicine ball and knock out this 10minute, 10 rep Wall Ball Workout. Make sure you’ve warmed up properly and double check your technique. Chest up, knees out, weight in your heals! Please post how many total rounds you end up getting to the comments section. If you don’t happen to have a soft medicine ball, feel free to modify with squats and sit-ups.
10min (as many rounds as possible)
Modify with:
10min (as many rounds as possible)
- 10 Wall Balls
- 10 Wall Ball Sit-Ups
Modify with:
- 10 Squats
- 10 Sit-Ups
Thursday, July 26, 2012
Lean Into The Discomfort
I recently watched a Ted Talk by Brene Brown that explored the concept of vulnerability. It reminded me, once again, that true resilience is associated with both acknowledging unpleasant emotions and having the ability to lean into the discomfort. Doing so gives way to vulnerability, but vulnerability itself can be the birthplace of tremendous personal growth.
We unplug from our emotions just about every chance we get. Let’s face it, who wants to sit in despair, loneliness, shame, guilt, and betrayal? Yet, our feelings have an evolutionary purpose. Feelings help us reconcile the impact that the outside world and human interactions have on us by providing an internal barometer. What if we didn’t have them? How would we protect ourselves from unhealthy, destructive or dangerous relationships? How would we experience the joy associated with love or the gift of empathy which provides us motivation necessary for meaningful human connection?
When you embrace vulnerability, which is often a by-product of allowing yourself to experience difficult emotions, then you expand your emotional courage. You allow yourself to be imperfect. Imperfection is the place where personal growth embarks. Without it, our journey would be uninteresting and unproductive.
So, how does all of this play into your healthy lifestyle journey? For many of us, food, alcohol, cigarettes, compulsive spending, etc. are the distractions we use to avoid uncomfortable emotions. They numb us so we don’t have to truly feel the vulnerability. In the end, however, the distractions not only bolster our poor health but also suppress the courage inherent in vulnerability. If you want emotional resilience, you have to lean into the discomfort to allow growth. Brene Brown says it much better than me, so watch the link below and ask yourself if it’s time to truly feel.
We unplug from our emotions just about every chance we get. Let’s face it, who wants to sit in despair, loneliness, shame, guilt, and betrayal? Yet, our feelings have an evolutionary purpose. Feelings help us reconcile the impact that the outside world and human interactions have on us by providing an internal barometer. What if we didn’t have them? How would we protect ourselves from unhealthy, destructive or dangerous relationships? How would we experience the joy associated with love or the gift of empathy which provides us motivation necessary for meaningful human connection?
When you embrace vulnerability, which is often a by-product of allowing yourself to experience difficult emotions, then you expand your emotional courage. You allow yourself to be imperfect. Imperfection is the place where personal growth embarks. Without it, our journey would be uninteresting and unproductive.
So, how does all of this play into your healthy lifestyle journey? For many of us, food, alcohol, cigarettes, compulsive spending, etc. are the distractions we use to avoid uncomfortable emotions. They numb us so we don’t have to truly feel the vulnerability. In the end, however, the distractions not only bolster our poor health but also suppress the courage inherent in vulnerability. If you want emotional resilience, you have to lean into the discomfort to allow growth. Brene Brown says it much better than me, so watch the link below and ask yourself if it’s time to truly feel.
Wednesday, July 25, 2012
2012 Olympic Games: We've Already Won
The Olympic 2012 opening ceremony is just days away! This time of year the entire world is tuning in to cheer for their countryWOMEN in all sorts of challenging athletic competitions. Yes, that’s right. This year the games are all about women! The 2012 Olympic Games will mark the first time each participating country has a female representative on its team. Now that’s what I call progress :-)
Beginning in 1896, the Olympics were originally only open to male athletes; but as the times have changed, so have the Games. In 1996, twenty six teams did not include women and in the last Games, in 2008, only three: Brunei, Qatar and Saudi Arabia. This year, however, each country includes at least one female athlete and the United States is making even more history by sending more female competitors than male competitors!
Other interesting facts about this year’s Olympic Games: London was the first country to dazzle the world with a modern Olympic opening ceremony and this year it will be the first country to host the modern Olympic Games more than two times.
Yes, I think we’ve come a long way since 1896 when male athletes greased themselves up and competed in the nude—yes, a very long way indeed. The costumes competitors wear now (varying formations of each country’s flag) are symbols of pride and reflect the importance of celebrating both past and future.
So as you tune-in for the opening ceremony this Friday, take a moment to think about your own past and future. Think about your heritage and how you can lift up your family and your country!
Beginning in 1896, the Olympics were originally only open to male athletes; but as the times have changed, so have the Games. In 1996, twenty six teams did not include women and in the last Games, in 2008, only three: Brunei, Qatar and Saudi Arabia. This year, however, each country includes at least one female athlete and the United States is making even more history by sending more female competitors than male competitors!
Other interesting facts about this year’s Olympic Games: London was the first country to dazzle the world with a modern Olympic opening ceremony and this year it will be the first country to host the modern Olympic Games more than two times.
Yes, I think we’ve come a long way since 1896 when male athletes greased themselves up and competed in the nude—yes, a very long way indeed. The costumes competitors wear now (varying formations of each country’s flag) are symbols of pride and reflect the importance of celebrating both past and future.
So as you tune-in for the opening ceremony this Friday, take a moment to think about your own past and future. Think about your heritage and how you can lift up your family and your country!
Tuesday, July 24, 2012
One Step at a Time
What stage of change are you in? Focus on one habit or healthy lifestyle change you'd like to focus on and consider which stage you are in out of the ones listed below. Next, write the steps you need to take to get to the next level. Consider what is realistic for you and make SMART goals to help you get there!
Stages of Change
Pre-Contemplation: No intention or acknowledgement for need to change
Contemplation: Acknowledging that you need to change but not sure if you really want to or are ready to just yet. Considering or planning to change sometime within the next 6 months.
Preparation: Getting ready to change. Preparing for change within the next month.
Action: In the act of changing behavior. Committed to change and making steps toward success.
Maintenance: Maintaining change for at least 6 months to indetermined time. I would like to point out that maintainance never really stops. This is what we preach at Hilton Head Health, that getting healthy isn't necesarily about losing weight, but adapting a healthier way of living.
Relapse: Returning to old beharior or discontinuing change. Relapse is a normal part of any behavior change. The key to overcoming relapse is acknowledging that it will happen but being prepared when it does. Know the signs, have a plan of action and don't dwell on mistakes but stay opptomistic for the future.
Monday, July 23, 2012
Healthy Recipes: Raspberry Popsicles
Talk about simply refreshing! This Raspberry popsicle is sweet, tart and will cool you off on a hot summer day.
INGREDIENTS:
2 pints Raspberries, fresh or 1 cup frozen
1 tablespoon Sugar
PREPARATION:
- Puree raspberries and sugar in a blender.
- Strain raspberry puree through a fine strainer.
- Pour raspberry mixture into popsicle molds.
- Place molds in freezer and allow popsicles to set for 6-8 hours.
Chef's Note: You can substitute your favorite fruit for the same amount as the raspberries.
Serves: 4
Calories: 60
Carbohydrates: 20 grams
Sodium: 0 grams
Fiber: 8 grams
Protein: 1 gram
Sunday, July 22, 2012
Coaching Corner: 8 questions that will lead you to success
Being a Wellness Coach, I like to stay up with the times. I feel like it is my duty to constantly look for new and ways to ask my clients intuitive questions in hopes that they’ll take a different perspective on their lifestyle goals. Each week I am not only encouraging progress, but looking for new innovative ways to push my clients close to their goals. This week, I came across a recent Ted Talk on the “Secrets to Success,” by Richard St. John and bam! I knew I had uncovered excellent perspective to share in future coaching calls.
So here’s your Sunday Challenge. Watch the 3 ½ minute video below and after you’ve unveiled the secrets of success, ask yourself these 8 questions in the direction of 1 LIFESTYLE GOAL you’re currently working on. This exercise will help you discover if you’re really doing everything you can to be successful!
1) Passion – what drives you to meet this current lifestyle goal?
2) Work – how much fun are you having working toward this goal? In what ways?
3) Good – how are you practicing to achieve this goal?
4) Focus – what are your top two focuses in regard to this goal?
5) Push – are you making excuses or pushing closer to your goal?
6) Serve – how will hitting this goal add value to your life?
7) Ideas – what ideas can you come up with right now that will move you closer?
8) Persist – how are you going to move thru your biggest challenge?
So here’s your Sunday Challenge. Watch the 3 ½ minute video below and after you’ve unveiled the secrets of success, ask yourself these 8 questions in the direction of 1 LIFESTYLE GOAL you’re currently working on. This exercise will help you discover if you’re really doing everything you can to be successful!
1) Passion – what drives you to meet this current lifestyle goal?
2) Work – how much fun are you having working toward this goal? In what ways?
3) Good – how are you practicing to achieve this goal?
4) Focus – what are your top two focuses in regard to this goal?
5) Push – are you making excuses or pushing closer to your goal?
6) Serve – how will hitting this goal add value to your life?
7) Ideas – what ideas can you come up with right now that will move you closer?
8) Persist – how are you going to move thru your biggest challenge?
Saturday, July 21, 2012
We Choose You!
Have you voted for Hilton Head Health?
Year after year we have been honored in the SpaFinder Readers' Choice Awards. Your votes, support and love have helped us get recognized as top 10 for over seven different categories including "Best For Weight Loss," "Best For Men," "Best For Going Solo" and several others. As we say at H3, we are a family and we are truly proud of each person who walks through our doors because we know taking a stance to improve your health can be a scary and a seemingly daunting task as times. We are proud of all the hard work you do not just at H3, but at home as well! Yes, we would love for you to vote for us again but I'd like to take a moment to say that we are voting for you! We wouldn't trade any of our guests and no drop of sweat in Treading, silly looking dance move in Zumba, hit against the wall in cardio-boxing, chop of onion in a cooking class, sincere question in nutrition lecture, candid story shared in group discussion, laugh during Gourmet Dinner or smile when completing a task you never thought you would goes unnoticed.
Thank you for voting for us and know that we're always voting, routing, cheering and screaming for you!
Year after year we have been honored in the SpaFinder Readers' Choice Awards. Your votes, support and love have helped us get recognized as top 10 for over seven different categories including "Best For Weight Loss," "Best For Men," "Best For Going Solo" and several others. As we say at H3, we are a family and we are truly proud of each person who walks through our doors because we know taking a stance to improve your health can be a scary and a seemingly daunting task as times. We are proud of all the hard work you do not just at H3, but at home as well! Yes, we would love for you to vote for us again but I'd like to take a moment to say that we are voting for you! We wouldn't trade any of our guests and no drop of sweat in Treading, silly looking dance move in Zumba, hit against the wall in cardio-boxing, chop of onion in a cooking class, sincere question in nutrition lecture, candid story shared in group discussion, laugh during Gourmet Dinner or smile when completing a task you never thought you would goes unnoticed.
Thank you for voting for us and know that we're always voting, routing, cheering and screaming for you!
Friday, July 20, 2012
Friday Fitness: Finding Inspiration in an MRI
Stop searching—this just might be the motivation you needed. The image above is a cross sectional MRI of the thighs in three different adults. The first, a 40 year old triathlete, depicts the femur in the center (darkest), surrounded by the quadriceps muscle and a thin layer of adipose tissue (fat). The phrase, “if you don’t use it, you’ll lose it” is true of muscular tissue. The process, termed atrophy, begins just weeks after halting a consistent exercise program. Thus, the reason an active 40 year old can go from thighs resembling a lean sirloin to that of a fatty rib-eye after years of physical inactivity. The stringy muscle surrounded by a side of mashed potatoes in picture two reaffirms the importance of an active lifestyle.
Yet, it’s never too late to begin an exercise program. Adults can double their muscle strength within the first two months of starting. Picture three is evidence that if you start today you can cease the expansion of fatty tissue and reinvigorate the growth of muscle. The benefits of this as we age would lead to a dramatic improvement in quality of life. Working out ain’t easy, sure. But trying to get your old butt out of a chair or up a set of stairs when your muscles are withering away is much harder.
Thursday, July 19, 2012
Even More Reason to go Nuts for Nuts
When it comes to healthy dieting, there seems to be a lot of, “eat less of that, cut back on this.” Well, new research suggests that there is at least one food that we might be able to eat a bit more liberally, or at least get a few less calories when consuming a standard portion. A study published in the American Journal of Clinical Nutrition found that almonds contain 20% fewer calories than previously thought. The most common way of determining the caloric content of food, the Atwater general factor system, has been around since the late 1800’s, and research conducted at the USDA’s Agricultural Research Service (ARS), suggests it may not be accurate to measure the caloric value of almonds and maybe some other foods as well.
Dr. David Bear, lead ARS researcher, said that the ridged structure of almond cell membranes (fiber) – and perhaps other plant food – may lock in some fat, carbohydrate and protein, reducing their absorption in the digestive tract. After adjusting for the energy and nutrients measured in urine and feces, (I hear they have vacancies in that department) the researchers found that almonds had about 130 calories per ounce, not the accepted 170 per ounce measurement.
Similar research for the same group last year found that pistachios may be 6% lower in calories than previously thought. Dr. Baer suggests that the caloric content of peanuts and whole grains may have been over estimated as well. I am hoping they study cashews next; I’m looking for a 50% reduction in calories!
This does not suggest that if this research is confirmed that these healthy snacks will be freebies, even if they are lower in calories, without managing portions, they can add up fast—but it’s nice to think these foods may add a bit less than we thought.
Wednesday, July 18, 2012
Stop the Road Rage: Quick and Easy Way to Significantly Reduce Stress Levels
From Samantha Lazaris @SamLaz12, Program InternIn today’s non-stop busy world, the levels of stress continue to sky rocket. Not only is stress not fun, it is also the leading cause to many health issues such as high blood pressure and heart disease. Now, although there is no magic cure to relieving stress, this may be one of the quickest ways to drastically decrease those moments of panic!
Introducing: 5 minutes of alone time!
Many people “claim” they do not have time but when we allow ourselves time to “unwind”, studies show that not only do we function more efficiently but we are also more positive and happy human beings all around. This can be a minimum of 5 minutes dedicated to ‘you’— no interruptions allowed! Whether it is when you are showering in the morning or on your walk after dinner, find some time within your day to clear your head!
The only way to be successful at making time for you is to actually write it on your schedule and stick to the plan. The easiest way to do this is by focusing on your breathing and engaging your senses to embrace more sounds, smells and feelings. If you have trouble clearing your head, think about all the things you take for granted and express gratitude for them. Just give it a try for one week and see the unbelievable difference within your mood and road rage :-)
Tuesday, July 17, 2012
Lessons Learned: Try it on for Size
Last week we took Hala to visit her new preschool since she’s starting in August. She held my hand as we walked down to see her classroom and meet her teacher. The teacher met her with a smile and welcomed her to look around. There were some children sitting at a table working on arts and crafts. Hala eyed this up first even sitting down and visualizing herself participating with the other kids. After a minute or so, she got up to check out the rest of the room. On one side there was a message center where the students could go a prepare messages for the parents or others, and a light center where they could explore the ways light projects through various objects, creating images projected on the wall. The other side of the room was filled with more activity areas including a structure center with blocks and other building materials, a technology center and a play kitchen complete with dress-up clothes. As Hala found a couple of bracelets to put on and picked out a princess dress in the kitchen area, the teacher informed us that it seems to be the spot that most of the children migrate to first, before feeling comfortable exploring the other areas of the room.
It was very interesting to observe her as she took it all in. We’ve been talking about her starting school (she says she’s going to [South Carolina] Gamecocks school) for weeks now so we wanted to show her where it was and what it was like so she can look forward to it with anticipation. By putting her in the environment, it allowed her to visualize what pre-school was going to be like and what she could expect when she gets there. She was able to see other children playing and being creative and learning, and even picture herself doing those things as well.
While I understand that, for some of us, the anticipation of joining a new gym, Weight Watchers or health resort, isn’t always something we look forward to, the change in environment can be very impactful. By surrounding yourself with healthy foods or fitness equipment/classes, it provides the opportunity to at least look at them and consider using them. You might get the courage to walk a little closer and check it out. Add some friendly faces that share the same common goal, with some experience at it too, and watch out! You might just find yourself starting that program you’ve “been meaning to for awhile now, but just [insert excuse here].”
If you find yourself struggling to get started, what can you change about your environment that might set you in motion?
It was very interesting to observe her as she took it all in. We’ve been talking about her starting school (she says she’s going to [South Carolina] Gamecocks school) for weeks now so we wanted to show her where it was and what it was like so she can look forward to it with anticipation. By putting her in the environment, it allowed her to visualize what pre-school was going to be like and what she could expect when she gets there. She was able to see other children playing and being creative and learning, and even picture herself doing those things as well.
While I understand that, for some of us, the anticipation of joining a new gym, Weight Watchers or health resort, isn’t always something we look forward to, the change in environment can be very impactful. By surrounding yourself with healthy foods or fitness equipment/classes, it provides the opportunity to at least look at them and consider using them. You might get the courage to walk a little closer and check it out. Add some friendly faces that share the same common goal, with some experience at it too, and watch out! You might just find yourself starting that program you’ve “been meaning to for awhile now, but just [insert excuse here].”
If you find yourself struggling to get started, what can you change about your environment that might set you in motion?
- Visit your local fitness center for a tour, or watch the first 10 minutes of that Zumba class you’ve been considering.
- Check out that new Salad shop around the corner.
- Make a list of 2 or 3 friends you can reach out to who are currently working on their own weight or health.
- Put your walking shoes by your bed or by the door, in a visual place instead of the back of the closet.
- Start with something recognizable before trying the latest fitness craze or the vegetable you hated as a kid.
- Expose yourself to a walking club or Weight Watcher’s group, and see if the shoe fits…. Believe me, sooner or later you’ll find one that will.
Monday, July 16, 2012
Healthy Recipes: Grilled Shrimp Caesar Salad
INGREDIENTS:
15 cups Romaine lettuce, washed, chopped
3/4 cup Turkey bacon, cooked, rough chopped (2 tablespoons per salad)
15 Roma tomatoes, quartered (3 quarters per salad)
1/2 cup Parmesan cheese, shredded (1 tablespoon per salad)
25 pieces Shrimp (large), peeled and deveined
5 pieces Crostini, make baguette or use multi-grain bread cut very thin on a bias (1 piece per salad)
3/4 cup H3 Caesar Dressing (recipe below)
PREPARATION:
- Wash and chop romaine lettuce.
- Toss lettuce with Caesar Dressing to lightly coat.
- Place 3 cups of lettuce in each bowl.
- Garnish each salad with 2 tablespoons of rough chopped turkey bacon.
- Add the quartered tomatoes on the side of the bowl.
- Place crostini sticking in the salad but on a bias.
- Place grilled shrimp kebobs on top of the salad as a criss-cross.
- Garnish with parmesan cheese.
Serves: 5
Calories: 270
Sodium: 700 mg
Carbohydrates: 12 grams
Fiber: 2 grams
Protein: 32 grams
H3 Caesar Dressing
INGREDIENTS:
1 ½ cups Pureed cottage cheese
1 Tablespoon Red wine vinegar
¼ cup Lemon juice
1 Tablespoon Worcestershire sauce
2 Tablespoons Anchovy paste
½ teaspoon Mustard powder
4 Garlic cloves, crushed
3 Tablespoons Olive oil
½ cup Parmesan cheese
PREPARATION:
- Place garlic cloves in food processor and blend until crushed.
- Add remaining ingredients and process until smooth.
- There will be some lumps of cheese, but that is normal.
Serves: 20
Serving Size: 1 tablespoon
Calories: 40
Sodium: 125mg
Carbohydrates: 1 gram
Protein: 3 grams
Sunday, July 15, 2012
Coaching Corner: Getting to Know You
“Comparison is the thief of joy,” this is a quote that was first spoken by Theodore Roosevelt and can really resonate with a lot of people. In our quest to become our best selves it can be tempting to look around at others and get discouraged with our efforts and with ourselves. Be on guard against the temptation; stay focused on your journey.
Diversity is what makes the world unique. We all have different things that we bring to the table. Different strengths and abilities, different perspectives and yes, different body types as well. Here are 3 ways that we can stay focused on our journey and live a joy-filled life.
1. Know who you are and be clear of your vision
Know yourself; know your strengths and motivators. Know those things that you do well and what you value. If you are unsure take these questions to the classroom of silence. Close the door on the busy world and brainstorm. Here are some more questions for self reflection.
2. Every life is unique and different
Always be your best and know you have different abilities, strengths, and celebrate that!
3. Become the best version of YOURSELF
Do not try to be anyone else then you. This does not mean that we are not open to change and growth, just the opposite we are continuing to learn and grow into who we are. Pursue those things that you enjoy and celebrate progress! Keep that vision in front of you. Glance at others only in passing, stay focused on your journey and be joyful!
Diversity is what makes the world unique. We all have different things that we bring to the table. Different strengths and abilities, different perspectives and yes, different body types as well. Here are 3 ways that we can stay focused on our journey and live a joy-filled life.
1. Know who you are and be clear of your vision
“The more you know who you are, and what you want, the less you let things upset you.” –Lost in Translation
Know yourself; know your strengths and motivators. Know those things that you do well and what you value. If you are unsure take these questions to the classroom of silence. Close the door on the busy world and brainstorm. Here are some more questions for self reflection.
- What is one goal that motivates you?
- What is something that you look forward to almost every day?
- What is the best compliment that you have received?
- What is one quote or reminder worth reviewing daily?
2. Every life is unique and different
“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid” – Albert EinsteinKnow that you are unique and different. Look at what YOU are the best at doing. Look at athletes in the wide world of sports, there are many different body types that make them the best at what they do. Michael Phelps’s has a body build for swimming, not sprinting like Usain Bolt. Gymnast Shawn Johnson won 3 silver and 1 gold medals in the 2008 Beijing Olympics. She is open about her struggles with body image.
“I was at the Olympic Games winning medals and I still doubted my image. I doubted what I looked like. That's sad. Girls should be taught different than that. I think everyone should be taught different than that." –Shawn Johnson
Always be your best and know you have different abilities, strengths, and celebrate that!
3. Become the best version of YOURSELF
“Always be a first-rate version of yourself, instead of a second-rate version of somebody else.” - Judy Garland
Do not try to be anyone else then you. This does not mean that we are not open to change and growth, just the opposite we are continuing to learn and grow into who we are. Pursue those things that you enjoy and celebrate progress! Keep that vision in front of you. Glance at others only in passing, stay focused on your journey and be joyful!
Saturday, July 14, 2012
10 Foods to Cool You Down
This summer is sizzling hot! I love the toasty sunshine but a cool treat is always welcome. Here are my 10 favorite ways to cool down with food:
- Watermelon is full of water and flavor. It is in season right now start taking advantage.
- H3 Fruity Sangria is an awesome summer treat that quenches your thirst.
- Fruit Salad will be a great addition to a simple lunch. Toss together your favorite fruits (blueberries, cantaloupe, oranges, and strawberries) and enjoy.
- Broccoli with light hummus will satisfy you for your afternoon snack and cool you down. Raw broccoli and cold hummus, will keep your taste buds happy and your stomach full.
- Fruit popsicles are simple to make, a crowd pleaser, and nutritious!
- Smoothies are a great way to get fruits and vegetables into your day. Combine your favorite fruits and vegetables, low-fat yogurt, and ice, blend, and bask in your own success.
- Greek Pita Pizza Salad, it is a salad AND a pizza! This recipe is fantastic it will satisfy the pizza lover in you but will also deliver a tasty amount of vegetables.
- Mango Sorbet is a sweet, light, and satisfying delight to cool your body down. Mangos are at their peak right now, an ideal opportunity to try this recipe and see smiling faces amongst your family and friends.
- Oranges are not just for orange juice. Plan ahead and peel your oranges once you buy them then store them in plastic baggies in your refrigerator. This way you can grab and go. Convenient and it will cool you down.
- Water does not have to be plain! Get creative and naturally flavor your water by adding a few pineapple chunks, cucumber slices, or lemon wedges to your bottle of water. Maintaining hydration will assist keeping your body temperature in check.
[caption id="attachment_8256" align="alignright" width="420" caption="Pictured: Mango Sorbet"][/caption]
Friday, July 13, 2012
Friday Fitness: Triathlon Transitions
Ever imagine competing in your first Triathlon? For some of us, it sounds like the impossible but what a great way to challenge your fitness level. Only about a year ago, I fell in love with the sport and what’s really cool is my Dad is getting into it now. He started running again, has lost about 30 pounds, and will be competing in his first Sprint Triathlon August 19th. It is very exciting to see him get into the activities I love. I think the most rewarding thing for me is always showing someone the fun in not only fitness, but in leading a healthy lifestyle.
Anyway, what I am getting at here is that you shouldn’t rule anything out. You don’t know what you’re capable of until YOU DECIDE to put yourself out there. Tomorrow, four of our very own H3 Guests will put themselves out there on the Beach Bum Course to push the envelope on a goal they’ve been thinking about for months. Amber and I will be joining in the fun and we cannot wait to tell you all about the entire race experience.
Check out this video for your “how to” on approaching triathlon transition number 1 (T1). It will give you a little taste of what our guests are getting into tomorrow. Wish us luck!
Anyway, what I am getting at here is that you shouldn’t rule anything out. You don’t know what you’re capable of until YOU DECIDE to put yourself out there. Tomorrow, four of our very own H3 Guests will put themselves out there on the Beach Bum Course to push the envelope on a goal they’ve been thinking about for months. Amber and I will be joining in the fun and we cannot wait to tell you all about the entire race experience.
Check out this video for your “how to” on approaching triathlon transition number 1 (T1). It will give you a little taste of what our guests are getting into tomorrow. Wish us luck!
Thursday, July 12, 2012
The Art of Journaling
If you have ever been in one of my lectures, or had a private consult with me, no doubt you have heard my perpetual praise for the benefits of journaling. Journaling has been a transformative tool in my weight loss journey and a necessary exercise with regard to my weight loss maintenance. However, it was not a habit I started early in life. I never kept a pink-fuzzy diary as a teenager. In fact, it wasn’t until I reached a low point with my self-esteem and a high-point with my weight that I was even willing to give it a try. Before then, it just seemed like one-more-thing I had to do.
Today, journaling is the essential valve I use to let some steam out of the pressure-cooker. I don’t journal every day. I use it as a means of getting to underlying emotions that are showing up in my behavior around food. When my portion sizes start getting a little larger, when I start thinking about food frequently, when I start making more “unwise” than “best” choices (as Bob would say)… it’s time to journal. When my food gets sloppy, journaling reveals to me some growing resentment, sadness, or fear I am experiencing on a subconscious level. You see, like many others, food has been the way I’ve either coped with upsetting feelings in the past or numbed and avoided them altogether. Because I have a healthy relationship with food today, old habits that surface are a clear indicator that something else is going on and journaling is the tool I use to find the source of the problem.
Journaling helps you to clarify your thoughts and feelings, know yourself better, solve problems more effectively, reduce stress, and resolve relationship issues in a healthier way. In making my case for the health benefits of journaling I could probably list over 100 reasons why you should give it a try. In the interest of time however, I’ve provided you with a link that does just that…
If I’ve piqued your interest enough to purchase a journal, here are a few tips for getting started:
- Journaling is more cathartic when using pencil and paper. The computer is not the best way to journal. It doesn’t allow for the simultaneous flow of thoughts and emotions.
- Find a safe and quiet place to journal where you won’t be interrupted.
- Don’t worry about spelling, grammar or editing when journaling. Just allow the thoughts and emotions to flow without judging your writing style.
- Don’t feel as if you have to either put a time limit on journaling or expand a small entry because it seems incomplete. Just use whatever time you need to actually have the experience of journaling.
- If you feel unsafe putting private thoughts to paper then either burn or shred your journal entry after you’ve fully processed what you wrote.
- If you have trouble getting started, then act as if you are writing a letter. Start with “Dear…” God, the universe, a loved one, or a friend. This is another way to feel as if you are letting go of what is bothering you by symbolically giving it to someone else.
- If you are not in touch with your emotions then just describe events as they happened. Doing so will most likely result in emotions coming to the surface. Once the emotions surface, write about those as well.
Wednesday, July 11, 2012
The Climb
My accountability partner and I have been texting each other just about every day to make sure we’re staying on track. She recently told me about a tough run she had and we decided to talk about it. Before her run, she decided to shoot for her best 5K time. In spite of the heat during her noon-day run, she managed to meet her goal of setting a new personal record (PR) for her 5K! After hearing this, I wondered why she was so upset about her run. Turns out, the rush from meeting her goal inspired her to make a PR for her farthest run right after running her fastest 5K. Needless to say, having spent just about all her energy meeting her 5K goal, her long run didn’t go as she hoped. I reminded my partner that while setting challenges for yourself is a good thing, celebrating when you meet those challenges is just as important.
I know I’ve found myself guilty of forgetting to celebrate my simple wins and solely focusing on what I could have done better. Often used in wellness coaching, when assessing whether or not you met your goals, try giving each goal a percentage instead of a flat out yes or no. What I’ve learned from this exercise is that even though I may not have cooked as many meals at home, decluttered as many rooms in my house, lost as much weight as I had hoped, or whatever the goal is at the time, I still made 70% more progress than the time before—which to me is success worth celebrating! So the next time you’re down about missing that top branch, take a look at your surroundings and celebrate how far you’ve already climbed.
We're so proud of all your success, keep up the hard work!
I know I’ve found myself guilty of forgetting to celebrate my simple wins and solely focusing on what I could have done better. Often used in wellness coaching, when assessing whether or not you met your goals, try giving each goal a percentage instead of a flat out yes or no. What I’ve learned from this exercise is that even though I may not have cooked as many meals at home, decluttered as many rooms in my house, lost as much weight as I had hoped, or whatever the goal is at the time, I still made 70% more progress than the time before—which to me is success worth celebrating! So the next time you’re down about missing that top branch, take a look at your surroundings and celebrate how far you’ve already climbed.
We're so proud of all your success, keep up the hard work!
Tuesday, July 10, 2012
Taking the Extra Step
From Betsy Hood, Program Intern
Are you taking that extra step in your day? You may ask yourself, why take the extra step when I already workout? As we grow in a society that tends to make life’s tasks easier for us, we also tend to slack on the amount of physical activity we do. Therefore, we sometimes end up taking the easy way out. In the long run that can really add up. I would like to challenge you to think about how you could take that extra step in your day to not only increase your incidental activity (activity outside of working out), but to also help protect your health.
For most of us we feel like we run around constantly, whether that is to go get groceries, pick up the kids from school, or work all day. That does require movement, but think about this: have you ever sat in a parking lot and waited for the person in the front row to pull out? They just got to their car, still have a whole cart of groceries to load, but you’re supper excited because you’re going to get a front row parking spot. We have probably all been guilty of this a time or two, but in the time you waited to get your awesome parking spot you could have parked at the very end of the parking lot and walked in. Think about how many more steps you could have taken by parking at the end of the lot compared to the front row. Not to mention, you don’t run the high risk of door dings on your vehicle if you park way out in no man’s land. The extra step it took you to walk in and out of the store definitely adds up in your amount of daily activity. Your body is a machine that needs to be used, so don’t be afraid to use it.
What is the better choice?
As stated above, we live in a society that has made it easier to cut down on physical activity. For that matter, it is up to you to make a change. We’ve all heard the saying “every little bit counts,” so make it count! Every step and every minute that you have the opportunity to move do so. So your question may be; what else can I do to increase my incidental activity? Examples may include, but are not limited to:
All these ideas and more can help increase our fitness level and our overall health. So if every little bit counts, then it’s safe to say a lot of these decisions throughout your day can add up to make a huge difference. I challenge all of you to think about what you can do differently in your day to increase your activity level outside of working out. Remember to not always take the easy way out. Go out there and get moving!
Check out Lisette’s post on using a Fitbit as encouragement to add more steps to your day.
Are you taking that extra step in your day? You may ask yourself, why take the extra step when I already workout? As we grow in a society that tends to make life’s tasks easier for us, we also tend to slack on the amount of physical activity we do. Therefore, we sometimes end up taking the easy way out. In the long run that can really add up. I would like to challenge you to think about how you could take that extra step in your day to not only increase your incidental activity (activity outside of working out), but to also help protect your health.For most of us we feel like we run around constantly, whether that is to go get groceries, pick up the kids from school, or work all day. That does require movement, but think about this: have you ever sat in a parking lot and waited for the person in the front row to pull out? They just got to their car, still have a whole cart of groceries to load, but you’re supper excited because you’re going to get a front row parking spot. We have probably all been guilty of this a time or two, but in the time you waited to get your awesome parking spot you could have parked at the very end of the parking lot and walked in. Think about how many more steps you could have taken by parking at the end of the lot compared to the front row. Not to mention, you don’t run the high risk of door dings on your vehicle if you park way out in no man’s land. The extra step it took you to walk in and out of the store definitely adds up in your amount of daily activity. Your body is a machine that needs to be used, so don’t be afraid to use it.
What is the better choice?
As stated above, we live in a society that has made it easier to cut down on physical activity. For that matter, it is up to you to make a change. We’ve all heard the saying “every little bit counts,” so make it count! Every step and every minute that you have the opportunity to move do so. So your question may be; what else can I do to increase my incidental activity? Examples may include, but are not limited to:
- Take the stairs instead of the elevator or escalator
- Don’t just watch your kids/grandkids play, but play with them
- Bike or walk to work if applicable
- Get up to change the channel
- Sit on a stability ball at work instead of a chair
- Push mow the lawn
- Hand wash your car
- Get off the bus or taxi a couple blocks early and walking
- Clean the house
- Stand up and walk around while talking on the phone
- Cook dinner instead of going out or ordering take in
- Walk your dog
All these ideas and more can help increase our fitness level and our overall health. So if every little bit counts, then it’s safe to say a lot of these decisions throughout your day can add up to make a huge difference. I challenge all of you to think about what you can do differently in your day to increase your activity level outside of working out. Remember to not always take the easy way out. Go out there and get moving!
Check out Lisette’s post on using a Fitbit as encouragement to add more steps to your day.
Monday, July 9, 2012
Healthy Recipes: Chickpea Salad Sandwich
INGREDIENTS:
1(15 ounce can) Chickpeas, drained, crushed with a fork
½ Red onion, diced
3 tablespoons Basil, fresh, minced
½ Apple, diced
½ Tomato, diced
½ Green pepper, diced
2 Green onion, diced
¼ cup Applesauce, unsweetened
2 tablespoons Lemon juice, fresh
1 tablespoon Olive oil
5 tablespoons Nutritional yeast
2 ounces Gruyere cheese, sliced thin (1/4 ounce per person)
PREPARATION:
• In a medium bowl combine chickpeas, red onion, basil, apple, tomato, green pepper and green onion. Mix well.
• In a separate small bowl, combine applesauce, lemon juice, olive oil and nutritional yeast. Mix well.
• Combine the two bowls and mix well.
• Scoop a half cup of the chickpea salad on rye bread and top with ¼ ounce of gruyere cheese. Enjoy!
Calories: 270
Fat: 8 grams
Carbohydrates: 39 grams
Sodium: 260 mg
Fiber: 7 grams
Sunday, July 8, 2012
Sharing Success: Chris Martinez
[caption id="attachment_8217" align="alignright" width="212" caption="Chris before visiting H3Chris after visiting H3Chris after visiting H3Chris after visiting H3"]
[/caption]
[caption id="attachment_8219" align="alignright" width="220" caption="Chris after visiting H3"]
[/caption]
Since December, I have been working with Chris Martinez through H3@Home and he has been a shining example of the “right” person for coaching. The fact of the matter is that not everyone is right for coaching, but if you’re one of those people who is you’ll absolutely be able to thrive within the relationship.
When I first started with Chris, I have to say he did not have 100% belief in himself. I noticed he was somewhat uncomfortable when it came to the exercise piece of the puzzle. Struggling with lifestyle change in the past, he just seemed quite ambivalent about the initial changes he wanted to make. As we progressed with the coaching, he quickly gained momentum, battled through obstacles and took every failure and turned it into a positive. The one shining example I have from working with Chris is when the number on the scale didn’t move for roughly 4 weeks. Chris was logging, eating right, exercising regularly and the scale continued to stay the same. I knew he had “Shifted Sets” in his wellness journey in that 4th week when something special happened. He said, “As long as I continue to keep the behaviors it will move, I’m not stuck by any means, I just have to keep going.” You know what happened that next week? Chris lost close to 4 pounds. Incredible, right? A lot of us we would have given up and thrown in the towel. Chris didn’t because he knew all he had to do was get on the treadmill, eat right and believe in what he was doing.
I’ve learned a lot from Chris. Hearing him go from the guy who didn’t think he could run a mile to the guy who has now completed a 10K placing 2nd in his age group (yes first 10k ever). Chris applied a lot of the strengths he uses at his job to his health and wellness. He’s regularly setting targets for himself now and focusing on the measurable improvements in front of him. I feel like his success has ultimately been a result of his ability to push through the plateau, while not beating himself up along the way. He truly continues to set accomplishments that are out there for him and I have no doubt that he’ll sustain this lifestyle for the rest of his life.
Now, hear it from him…
Many times in my adult life, I’ve found myself hitting rock bottom when it comes to my health and wellbeing. The tragic cycle has been one of gaining and losing weight over and over. The feelings of shame and guilt always eroded my confidence and pulled me back into the spiral of self-disgust and overwhelming frustration. Each time I fell short, I felt less and less confident that I would ever be able to change my life for the better. I was almost ready to give up when I stumbled across Hilton Head Heath (H3) online. I decided it was worth a shot and booked my stay.
I celebrated my 33rd birthday at H3 on December 3rd. I now think of that day as my “re-birthday.” That is the day that started the journey that I have been on for the past seven months. Along for the ride, has been my coach, mentor and friend, Jeff Ford. I’m not sure exactly what has changed in the past several months that has allowed me to be successful but I know what I learned at H3, along with the support and guidance from Jeff, have been a large part of it. The best way to articulate the transformation I have undergone is to say that H3 and Jeff were the sparks that ignited the fire within me. Ironically, though I give H3 and Jeff much of the credit, I now realize that the ability for me to be successful was inside me all long. It took someone else pointing out the possibilities for me to see them and begin to act upon them.
Certainly, it has not always been easy. There have been times when the fire within me has diminished and Jeff has had to turn up the heat. The “heat” has come in the form of positive encouragement, helping me to see things in new and different ways, and reminding me of my successes both large and small. And there have been many successes to speak of. In the last 7 months, I’ve lost about 40 pounds, have lost several inches from my waistline, have lowered my blood pressure to a healthy level, and have run 5K and 10K races. As an added bonus, imagine my surprise when I discovered that I placed second in my age group for the 10K! Most importantly, I’ve regained hope for the future, something I was not sure I would ever know again. In order to get to a place of optimism, I had to learn to stop beating myself up when I didn’t reach goals that I set for myself. If I set a goal and I succeed, I celebrate! If I set a goal and I don’t succeed, I celebrate what I have accomplished towards that goal and set a new one. When I miss a workout due to a late work meeting, I don’t reach for a cookie to console my guilty conscience. Instead, I reschedule the workout and revel in the fact that despite the missed workout, I still managed to have a “healthy-eating day.”
I have learned so much from my time at H3, having Jeff as my coach and going through a personal journey that is much more healthy and complete than any ever before. I’ve learned the importance of getting enough sleep, maintaining a positive attitude and drawing upon my existing skills and abilities in order to be successful. Most importantly, I have learned that inside me is an athlete waiting to be unleashed. I am capable of so much more than I ever gave myself credit for. I don’t beat myself up anymore for not being perfect. I take pride in my accomplishments and am already looking forward to what new adventure awaits. This fall I plan to run a half marathon with my father. In 2013, I will run the Chicago marathon.
[/caption][caption id="attachment_8219" align="alignright" width="220" caption="Chris after visiting H3"]
[/caption]Since December, I have been working with Chris Martinez through H3@Home and he has been a shining example of the “right” person for coaching. The fact of the matter is that not everyone is right for coaching, but if you’re one of those people who is you’ll absolutely be able to thrive within the relationship.
When I first started with Chris, I have to say he did not have 100% belief in himself. I noticed he was somewhat uncomfortable when it came to the exercise piece of the puzzle. Struggling with lifestyle change in the past, he just seemed quite ambivalent about the initial changes he wanted to make. As we progressed with the coaching, he quickly gained momentum, battled through obstacles and took every failure and turned it into a positive. The one shining example I have from working with Chris is when the number on the scale didn’t move for roughly 4 weeks. Chris was logging, eating right, exercising regularly and the scale continued to stay the same. I knew he had “Shifted Sets” in his wellness journey in that 4th week when something special happened. He said, “As long as I continue to keep the behaviors it will move, I’m not stuck by any means, I just have to keep going.” You know what happened that next week? Chris lost close to 4 pounds. Incredible, right? A lot of us we would have given up and thrown in the towel. Chris didn’t because he knew all he had to do was get on the treadmill, eat right and believe in what he was doing.
I’ve learned a lot from Chris. Hearing him go from the guy who didn’t think he could run a mile to the guy who has now completed a 10K placing 2nd in his age group (yes first 10k ever). Chris applied a lot of the strengths he uses at his job to his health and wellness. He’s regularly setting targets for himself now and focusing on the measurable improvements in front of him. I feel like his success has ultimately been a result of his ability to push through the plateau, while not beating himself up along the way. He truly continues to set accomplishments that are out there for him and I have no doubt that he’ll sustain this lifestyle for the rest of his life.
Now, hear it from him…
Many times in my adult life, I’ve found myself hitting rock bottom when it comes to my health and wellbeing. The tragic cycle has been one of gaining and losing weight over and over. The feelings of shame and guilt always eroded my confidence and pulled me back into the spiral of self-disgust and overwhelming frustration. Each time I fell short, I felt less and less confident that I would ever be able to change my life for the better. I was almost ready to give up when I stumbled across Hilton Head Heath (H3) online. I decided it was worth a shot and booked my stay.
I celebrated my 33rd birthday at H3 on December 3rd. I now think of that day as my “re-birthday.” That is the day that started the journey that I have been on for the past seven months. Along for the ride, has been my coach, mentor and friend, Jeff Ford. I’m not sure exactly what has changed in the past several months that has allowed me to be successful but I know what I learned at H3, along with the support and guidance from Jeff, have been a large part of it. The best way to articulate the transformation I have undergone is to say that H3 and Jeff were the sparks that ignited the fire within me. Ironically, though I give H3 and Jeff much of the credit, I now realize that the ability for me to be successful was inside me all long. It took someone else pointing out the possibilities for me to see them and begin to act upon them.
Certainly, it has not always been easy. There have been times when the fire within me has diminished and Jeff has had to turn up the heat. The “heat” has come in the form of positive encouragement, helping me to see things in new and different ways, and reminding me of my successes both large and small. And there have been many successes to speak of. In the last 7 months, I’ve lost about 40 pounds, have lost several inches from my waistline, have lowered my blood pressure to a healthy level, and have run 5K and 10K races. As an added bonus, imagine my surprise when I discovered that I placed second in my age group for the 10K! Most importantly, I’ve regained hope for the future, something I was not sure I would ever know again. In order to get to a place of optimism, I had to learn to stop beating myself up when I didn’t reach goals that I set for myself. If I set a goal and I succeed, I celebrate! If I set a goal and I don’t succeed, I celebrate what I have accomplished towards that goal and set a new one. When I miss a workout due to a late work meeting, I don’t reach for a cookie to console my guilty conscience. Instead, I reschedule the workout and revel in the fact that despite the missed workout, I still managed to have a “healthy-eating day.”
I have learned so much from my time at H3, having Jeff as my coach and going through a personal journey that is much more healthy and complete than any ever before. I’ve learned the importance of getting enough sleep, maintaining a positive attitude and drawing upon my existing skills and abilities in order to be successful. Most importantly, I have learned that inside me is an athlete waiting to be unleashed. I am capable of so much more than I ever gave myself credit for. I don’t beat myself up anymore for not being perfect. I take pride in my accomplishments and am already looking forward to what new adventure awaits. This fall I plan to run a half marathon with my father. In 2013, I will run the Chicago marathon.
Saturday, July 7, 2012
Take Your Pick - Produce Shopping Guide
Picking produce can be a tricky thing, especially when it comes to lettuces and vegetables. Most vegetables, like peppers, zucchini, mushrooms, tomatoes, onions and carrots, should be very crisp and solid when purchased. These vegetables in particular are best firm so you don’t want mushy spots or soft textures. If you have a soft carrot, it’s starting to break down and would be best used in a soup but not so good as a snack.
Lettuces should be bought crisp and standing tall, nothing should be wilting or droopy. Produce that might not have been in a temperature controlled environment on its travels to the store may have brown spots, which can lead to decay faster so avoid picking those; however, a little brown on the top of the leaves is okay because you are able to cut that off and use the remaining part of the leaf.
When buying fresh herbs, you don’t want to just buy them crisp and standing tall, but you also want to try to keep them that way when at home. The best way to keep you herbs like parsley, cilantro, green onions and chives crisp is to place them in a tall container with a little bit of water at the bottom, then cover the whole thing with a plastic bag. Since the refrigerator is a dehydrator, this will keep the herbs from losing their crispness and bright color. For things like Thyme, Basil, Oregano and dill, keep them wrapped in a damp paper towel inside a plastic zip lock bag. Just don’t wish they will last any longer than they already do; make sure to use them in the lifespan that they have.
It can be difficult to tell if fruits will be sweet or not. The only thing you can guarantee is texture. Again, make sure there are no soft spots and you have firm oranges, strawberries, blueberries, apples, plums, peaches, and pears. They can ripen at home but you don’t want to buy them already soft unless you are going to eat them right then and there. The main thing you want to look for is color and texture. Colors should be fairly bright, depending on the fruit or vegetable, and firm to the touch.
This is a great time of the year to eat your fruits and veggies because they are fresh and should be local to your area too. Check out Karla’s post on shopping at the Farmer’s Market for more produce shopping tips!
Friday, July 6, 2012
Friday Fitness: Tap Into Your Inner 'TRY' Athlete
Grab your goggles, swim cap, bike and athletic shoes. Get ready to participate, alongside Hilton Head Health in Hilton Head’s Annual Beach Bum Triathlon. This upcoming Saturday, July 14th, marks yet another wet, sticky, sandy, heart pumping, athletic and invigorating challenge! Thus, as we prepare ourselves and H3 Guests who will be awesomely partaking in the event, this Fitness Friday I want to take a moment for some “TRYful” motivation! Let us hold an open space to inspire our inner “TRY”athlete with the workout/s below.
If you have access to a swimming pool, a bicycle and path to run/walk, get out there and “TRY” this workout: (you can also opt to do one, two or all three of the legs, as many triathlons have team/relay options)…
Swim 500m in the pool. This is 5 laps (10 lengths) in a 50m pool.
Cycle 6 miles.
Then, complete the “TRY” series by running/walking a 5K (3.1) miles.
For those of you who do not have access. Follow this at home “TRY” bootcamp workout:
[caption id="attachment_8205" align="alignright" width="420" caption="Guests doing ocean swim training for the 2012 Beach Bum Triathlon!"]
[/caption]
If you have access to a swimming pool, a bicycle and path to run/walk, get out there and “TRY” this workout: (you can also opt to do one, two or all three of the legs, as many triathlons have team/relay options)…
Swim 500m in the pool. This is 5 laps (10 lengths) in a 50m pool.
Cycle 6 miles.
Then, complete the “TRY” series by running/walking a 5K (3.1) miles.
For those of you who do not have access. Follow this at home “TRY” bootcamp workout:
| H3 Triathlon Bootcamp: | |
| Round 1: | 50 Swims (Start in prone position- opposite arm and leg lifts simultaneously) |
| 50 Bikes (bicycle crunches) | |
| 50 m Dash/Sprint/Walk/Jog x 5 (5 times) This 50m can be done in a hallway in your home | |
| Round 2: | 40 Swims |
| 40 Bikes | |
| 40 m Dash/Sprint x 4 (4 times) | |
| Round 3: | 30 Swims |
| 30 Bikes | |
| 30 m Dash/Sprint x 3 (3 times) | |
| Round 2: | 20 Swims |
| 20 Bikes | |
| 20 m Dash/Sprint x 2 (2 times) | |
| Round 1: | 10 Swims |
| 10 Bikes | |
| 10 m Dash/Sprint x 1 (1 time) |
[caption id="attachment_8205" align="alignright" width="420" caption="Guests doing ocean swim training for the 2012 Beach Bum Triathlon!"]
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Thursday, July 5, 2012
Nutrition Guidelines for Aging Adults
No doubt by now you have seen the USDA’s MyPlate that has taken the place of the food pyramid. Nutrition scientists at the Jean Mayer USDA’s Human Research Center on Aging at Tufts University have developed the MyPlate for Older Adults to call attention to the unique nutritional and physical needs associated with advancing years. According the Alice Lichtenstein, senior scientist and director of the Cardiovascular Nutrition Laboratory at the USDA, “calorie needs decline with age due a slowdown in metabolism and physical activity, but nutritional [needs] remains the same or in some cases increase.
The following foods and physical activities are encouraged by their new plate.
As is the case with the USDA’s MyPlate, half of the plate should be taken up by vegetables and fruit, a quarter by grains (especially whole grains) and the rest by lean, healthy protein.
For a more thorough explanation of the new Tufts My Plate for Older Adults, check out their website.
The following foods and physical activities are encouraged by their new plate.
- Bright colored vegetables such as carrots and broccoli.
- Deep colored fruit such as berries and peaches.
- Whole, enriched and fortified grains and cereals such as brown rice and 100% whole wheat bread.
- Low and non fat dairy products such yogurt and low lactose milk.
- Dry beans, nuts, fish, poultry, lean meats and eggs.
- Liquid vegetable oils, soft spreads low in saturated and trans fats, and spices to replace salt.
- Fluids such as water and fat free milk.
- Physical Activity such as walking, resistance training and light cleaning.
As is the case with the USDA’s MyPlate, half of the plate should be taken up by vegetables and fruit, a quarter by grains (especially whole grains) and the rest by lean, healthy protein.
For a more thorough explanation of the new Tufts My Plate for Older Adults, check out their website.
Wednesday, July 4, 2012
Healthy 4th of July Celebration
From Caralynn Arena, Program Intern
Looking for healthy ways to celebrate the 4th of July? There are plenty of ways to celebrate the holiday without feeling guilty. Here are a few things to keep in mind:
Do something active! A long bike ride, paddle board session and outdoor games with family and friends are all great ways to enjoy the holiday while burning some calories! It doesn’t have to be intense—remember, every little bit counts!
Try not to pick! Holidays equal lots of food, right? It just seems natural to pick at food all day long simply because it is there. Feel free to eat whatever you’d like but keep it in moderation and try to eat only at meal times. If you do decide to pick-try to pick at fruits and veggies! They will make you feel full and are low in calories!
Ditch the sauce. BBQ is a huge 4th of July tradition it seems, but that doesn’t mean we have to smother our foods in the high calorie sauce. Try a technique we utilize here at Hilton Head Health, dip and spear. Ask for the sauce on the side, dip your fork in the sauce, and then spear your food. It will greatly reduce the amount of sauce that you use and dramatically reduce your calories!
Drink wisely. For most, this is always a tough rule to live by when it comes to holidays. Being with family and friends, it is easy to be compelled to drink more than you intended, or drink things you normally wouldn’t such as pop. When it comes to alcohol, make sure to choose drinks that are low in calories and sugar. When it comes to the sugary fountain drinks, try to steer clear, but if you decide to drink one- try to drink the zero calorie, diet drinks to reduce the sugar and calorie intake. Whatever you decide to drink, drink it in moderation! Or better yet…drink water!
Lather up. Many 4th of July activities are usually outside. Be sure to lather on some sun screen before hitting the beach, going to cook-outs, or enjoying the outdoors. Sunscreen will significantly reduce the chance of getting sun burn, premature aging, and skin cancer.
The 4th of July is always a great time to get together with loved ones and to celebrate this great nation! From all of us at Hilton Head Health hope you have a healthy, happy, and safe holiday!
Looking for healthy ways to celebrate the 4th of July? There are plenty of ways to celebrate the holiday without feeling guilty. Here are a few things to keep in mind:Do something active! A long bike ride, paddle board session and outdoor games with family and friends are all great ways to enjoy the holiday while burning some calories! It doesn’t have to be intense—remember, every little bit counts!
Try not to pick! Holidays equal lots of food, right? It just seems natural to pick at food all day long simply because it is there. Feel free to eat whatever you’d like but keep it in moderation and try to eat only at meal times. If you do decide to pick-try to pick at fruits and veggies! They will make you feel full and are low in calories!
Ditch the sauce. BBQ is a huge 4th of July tradition it seems, but that doesn’t mean we have to smother our foods in the high calorie sauce. Try a technique we utilize here at Hilton Head Health, dip and spear. Ask for the sauce on the side, dip your fork in the sauce, and then spear your food. It will greatly reduce the amount of sauce that you use and dramatically reduce your calories!
Drink wisely. For most, this is always a tough rule to live by when it comes to holidays. Being with family and friends, it is easy to be compelled to drink more than you intended, or drink things you normally wouldn’t such as pop. When it comes to alcohol, make sure to choose drinks that are low in calories and sugar. When it comes to the sugary fountain drinks, try to steer clear, but if you decide to drink one- try to drink the zero calorie, diet drinks to reduce the sugar and calorie intake. Whatever you decide to drink, drink it in moderation! Or better yet…drink water!
Lather up. Many 4th of July activities are usually outside. Be sure to lather on some sun screen before hitting the beach, going to cook-outs, or enjoying the outdoors. Sunscreen will significantly reduce the chance of getting sun burn, premature aging, and skin cancer.
The 4th of July is always a great time to get together with loved ones and to celebrate this great nation! From all of us at Hilton Head Health hope you have a healthy, happy, and safe holiday!
Tuesday, July 3, 2012
Lessons Learned: What’s Next, Mama?
So this morning, as I was getting ready for work and teaching my middle one about brushing her teeth (i.e. stick the toothbrush in the water and suck the water off, only to repeat numerous times), my oldest one wakes up and comes into my bathroom. We are in a routine of picking her clothes out the night before and setting them out so that she can get dressed herself when she wakes up (however, her underwear and socks have been moved to a lower drawer so she can reach them. She likes to get those on her own…this is an important note for later).
As you might guess… she was not dressed. She proceeded to sit on the floor and whine because Jada got to brush her teeth and she wanted to do that. I calmly responded that she could brush her teeth with her new bubblegum flavored toothpaste if she went back to her room and got dressed first. She responded with enthusiasm and went off to conquer the task. When she returned, she was rewarded with her turn to sit on the counter and use her new toothpaste. I noticed she was missing socks, so as we went back to her room to get them, another thought popped into my head… her socks are in the same drawer as her underwear, I wonder if she’s missing those too. She was. After several requests and a deeper explanation of why we wear underwear than I ever thought I would give, she agreed to put them on.
Now, we were finally ready to go downstairs. The youngest one was waking up, ready for a dry diaper, change of clothes and a bottle, the middle one whining because she wants her breakfast, and here’s my oldest… “What’s next, Mama?” She always wants to know what’s next, what are we going to do now? I smiled to myself as I went to get Daddy for another pair of hands.
When it comes to losing weight, sometimes I feel like I want to be a little kid again. I want to take shortcuts to get to my goal faster. I want to skip exercise some days for some lame excuse, or eat all healthy meals, only to sabotage myself with an impulse on sweet snacks. I want to sit on the floor and pout when the scale doesn’t show me the results I’m looking for. I want to look for a new solution or a quick fix, because obviously everything I’ve tried just isn’t working.
Just as I know Hala will eventually understand why we wear underwear, we need to understand that taking shortcuts with our health will not lead us to successful weight loss. The lesson learned? Patience. We know how to eat. We know how to exercise, it’s just waking up in the morning and deciding I’m going to do it right today. No shortcuts. What was your mindset when you woke up today? What will it be tomorrow?
As you might guess… she was not dressed. She proceeded to sit on the floor and whine because Jada got to brush her teeth and she wanted to do that. I calmly responded that she could brush her teeth with her new bubblegum flavored toothpaste if she went back to her room and got dressed first. She responded with enthusiasm and went off to conquer the task. When she returned, she was rewarded with her turn to sit on the counter and use her new toothpaste. I noticed she was missing socks, so as we went back to her room to get them, another thought popped into my head… her socks are in the same drawer as her underwear, I wonder if she’s missing those too. She was. After several requests and a deeper explanation of why we wear underwear than I ever thought I would give, she agreed to put them on.
Now, we were finally ready to go downstairs. The youngest one was waking up, ready for a dry diaper, change of clothes and a bottle, the middle one whining because she wants her breakfast, and here’s my oldest… “What’s next, Mama?” She always wants to know what’s next, what are we going to do now? I smiled to myself as I went to get Daddy for another pair of hands.
When it comes to losing weight, sometimes I feel like I want to be a little kid again. I want to take shortcuts to get to my goal faster. I want to skip exercise some days for some lame excuse, or eat all healthy meals, only to sabotage myself with an impulse on sweet snacks. I want to sit on the floor and pout when the scale doesn’t show me the results I’m looking for. I want to look for a new solution or a quick fix, because obviously everything I’ve tried just isn’t working.Just as I know Hala will eventually understand why we wear underwear, we need to understand that taking shortcuts with our health will not lead us to successful weight loss. The lesson learned? Patience. We know how to eat. We know how to exercise, it’s just waking up in the morning and deciding I’m going to do it right today. No shortcuts. What was your mindset when you woke up today? What will it be tomorrow?
Monday, July 2, 2012
Healthy Independece Recipes: Blueberry Clafouti
Clafouti is a baked French dessert traditionally made of black cherries. This dish is amazing alongside a cup of coffee and fruit for breakfast. Add raspberries or strawberries to the recipe and you’ve got a delicious red, white and blue dessert perfect for celebrating Independence Day! Have a wonderful 4th of July!
INGREDIENTS:
2 ½ cups Blueberries
1 cup Egg substitute or Egg beaters
2/3 cup Skim milk
¼ cup Honey
¼ cup Whole wheat flour
¼ cup Unbleached flour
1 Tablespoon Canola oil
½ teaspoon Pure vanilla extract
¼ teaspoon Orange zest
PREPARATION:
- Spray a nine inch glass pie plate and add berries.
- Mix egg, milk, honey, flours, oil, vanilla and zest in a food processor or with hand mixer.
- Pour this mixture over berries.
- Bake at 350ºF for about 30 minutes or until lightly golden brown.
Serves 6
Calories: 159
Fat: 2.5 grams
Sunday, July 1, 2012
Coaching Corner - It's About Time
Everybody wants more time. If you’re looking to find some “spare” time for exercise, meal planning, cooking, relaxation, whatever… forget it. If you’re like most people, your life is so overscheduled and overbooked, you can barely find time to take a deep breath, much less take optimal care of your health—unless, of course, you make health a top priority.Nobody has any spare time. In fact, time is the great equalizer. The poorest person and the richest person on earth have exactly the same amount of it. So forget about finding extra time and focus on making time for the activities that support your health goals. Here’s how.
One of my colleagues and mentors, Dr. Jonny Bowden, shares this analogy: “Let’s suppose I gave you a bank account and I deposited $86,400 in it. There’s only one stipulation. You have to use it up in one day,” he says. “You either spend it or lose it. Now, wouldn’t you pay a lot of attention to how you used that money?
You have a bank account like that right now. It’s called time. You have 86,400 seconds in every day. If you don’t spend them creating the life you want to live, too bad. They’re gone. You never get to spend them again. Those 86,400 seconds are a gift from the universe. You’ve got the power and the responsibility to spend them in a way that makes a difference to the people you love and to yourself.”
In this context, we must take a hard look at where our time is going. When clients tell me there simply isn’t enough time, I encourage them to keep a log for one week to see how they are spending their time. Most of us have no idea how much time we waste every day. There are literally hours and hours at the end of every week that we could have spent on more meaningful activities. Where are you wasting precious hours?
This week, I encourage you to be more aware of how you spend your time. Do you genuinely want to make positive changes in your life? If so, then make a commitment to yourself and carve out the time. If you have been stressing about having no time to exercise, then you simply haven’t made a big enough effort to shift things around. Find the activities that eat up your time that are less important than the changes you wish to make. Then block out time on your calendar, and treat these appointments with yourself just as you would any other important meeting.
Everything starts in your thoughts. So, get clear on what you want, and start focusing your time and attention on how to make it happen. You get to choose how to spend your valuable account. And if you decide to use some of it to create a healthier life and a fitter, leaner body, the universe will cooperate with you. If you can commit, even when circumstances seem impossible, miracles can happen.
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