Friday Fitness: Team Physical Activities

As we approach the start to the fall and winter months, I’d like to take a moment to talk about group physical activities. Sports or group activities such as indoor soccer, volleyball, hockey, basketball, etc. can play a huge role in spicing up your fitness and social life, while potentially fighting off dreary weather.

A few tips on how to get involved:

1. Do your research. Ask your friends, family and neighbors if they know any leagues or active clubs in your area. Adult soccer and basketball leagues are available in most towns and you won’t have to fight the weather if your particular sport is played indoors.


2. Register before it is too late. Most teams, leagues or clubs have deadlines on signing up. For example, if you want to join a particular team in November you would most likely have to register sometime in the beginning of October.


3. Try something new. I recently played pickle ball for the first time. Two words come to mind: COMPLETE BLAST. I had never tried this before, but the “regulars” were extremely welcoming and taught me the ground rules.


4. Have fun with your co-workers. A lot of companies and organizations are trying to incorporate new healthy activities outside of their daily jobs. Be the one that organizes a “team” or invites someone to “sub” in your own activity.

Check out what H3 does on a Wednesday nights:


If this looks like fun and you’re interested in starting a corporate wellness program for your company, contact Alicea Glover at aglover@hhhealth.com and she’ll help you get started!

Study Finds Obesity Increases Cancer Risk

According to the American Institute for Cancer Research 1/3 of the most common cancers could be prevented through diet, physical activity and maintaining a healthy weight. By not smoking another 1/3 can be eliminated.

Two new studies support the weight/cancer connection. The first has to do with breast cancer reoccurrence. Previous studies have found there is a relationship between obesity and the development of breast cancer, as well as the reoccurrence of breast cancer in women who have already been diagnosed.  This study, published in the journal Cancer, was based on research sponsored by the U.S. National Cancer Institute. Compared to women of normal weight, obese women were 40% more likely to have a breast cancer reoccurrence. The connection was especially strong for women with estrogen receptor-positive cancer, which accounts for most cases of breast cancer. View this video discussing the study linking obesity with increases risk of breast cancer.

The other study looked at the relationship between obesity and the development of pro inflammatory chemicals. Long term exposure to these chemicals has been associated with a number or chronic diseases including heart disease and some forms of cancer. Excess weight, especially in the belly (visceral fat) is known to produce these pro-inflammatory chemicals. The  study published in the May issue of Cancer Research, found that overweight, post-menopausal women who lose just 5% of their body weight significantly reduced the levels of inflammatory chemicals thought to be associated with the increase risk.  While a weight loss of 5% (10lbs for someone 200lbs) may not seem very impressive, from a cancer risk perspective it certainly is. Other studies have found a similar relationship between a 5% weight loss and the reduced risk if heart disease and diabetes.

While weight management certainly plays a role in reducing the risk of cancer, there are several other factors as well. Check out this infographic from the American Institute for Cancer Research on cancer prevention:  

Get H3 Inspired: Leigh

I am 49 years old. I have been overweight my entire life. This is very difficult to write about because it is very personal. I have been generally successful in everything I have done in my life that is important (such as, I have a wonderful family and a great career); the exception of my success has always been my repeated failure at weight loss. This has caused me enormous frustration and heartache over the years. Beginning in my early teens until I came to H3 last September, I tried every diet and failed miserably over and over again. Making it more difficult for me to succeed at weight loss is that my husband is a gourmet chef and everything he cooks includes butter and cream. Everything he cooks is so delicious and sadly, I loved great food and hated exercise.

Last September [2011] I went to Hilton Head Health. At that time, my only exercise was walking from my car in my office’s garage to my office. In addition, my lifestyle was very unhealthy. I have a stressful job and I worked about 70-75 hours a week, slept maybe 5-6 hours per night, and only ate one meal a day. This combination was my recipe for being overweight and unhealthy (and probably a recipe for an eventual heart attack). When I arrived at H3, all my blood tests (cholesterol, diabetes, etc) were in the high range, just a bit over, but still over the “high” mark. My doctor wasn’t overly concerned except that he was worried about pre-diabetes. I decided that I needed to diet and needed a “kick start” to a diet. All I wanted to do was lose 20 pounds since I understood from Adam in one of his seminars that losing 10% of body weight would result in significant health improvements. (Yes, I was over 200 pounds at that time, which is now very hard to believe.)

During my first week (of two that I stayed at H3) I met Jeff. He was leading Treading. I happened to select a treadmill in front of Jeff (he had not arrived when I selected my treadmill). I thought I was going to die in the class or at least have a heart attack. I asked Jeff if he knew CPR. I will never forget that hour … Jeff was yelling, in an encouraging way, at the class and doing all kinds of crazy stunts but between all that craziness, he was talking to me very softly and compassionately. He was encouraging and telling me what to do so I could keep going. By some miracle, I finished the class (albeit on a very remedial level). Because I took the treading class, I started training with Jeff. It was hard, he pushed me and he was very tough on me. It is what I needed. I decided to train with him two more times and never tried another trainer.I left H3 and Jeff was my H3 at Home health coach. Health coaching started in early October 2011 after I left H3.

Lessons Learned: The Real Purpose of Time-out

This past week was a milestone week for my family. Hala started pre-school!! So of course we had to do the proud parent thing and take pictures, visit the classroom, ask about her day and what her new friends’ names were… you know, all that first day of school stuff.

What also comes with this exciting new transition??? Change. Our routine changes – now Daddy takes Hala to school and picks her up, while I take the other two to daycare. On Mondays, nap items and fruit to share need to be taken to school, and on Fridays nap items come home to get cleaned. Fundraisers begin, fall breaks to plan, and on and on and on.

In the midst of all this, last night I had to put Hala in time-out for refusing to share with her sister. I thought to myself, man, I wish I could be in time-out. Sometimes it seems as though it’s a luxury to have the time to take a breath between the day’s hustle and bustle. I’m not sure where exactly that transition in thinking changes, but at some point we begin to recognize “time-out” is not as punishment, but a gift of time. It signifies a break in momentum in one direction and an opportunity to redirect our energy toward something better.

Give yourself a “time-out” today and recognize it as a chance to change your momentum. Given this opportunity, what path will you take??

Share it with us! Post a comment on the change you are looking to make today!

Healthy Recipes: Strawberry Compote

INGREDIENTS:
8 Strawberries, cleaned and tops snipped, then quartered
1 Tablespoon Sugar
2 teaspoons Cornstarch + equal parts cold water

PREPARATION:
• Warm sauce pan to medium heat
• Add strawberries.
• Let strawberries cook for about 5 minutes, stir frequently.
• Add sugar. Stir frequently
• Bring strawberries to a simmer until tender and sauce has a slight thickness to it. If more thickness desired, add small amounts of cornstarch in cold water until you have reached desired consistency.
• Serve over French toast, pancakes, whole grain waffles or even on yogurt.

Number of Servings: 4
Serving Size: approx ¼ cup
Calories: 25
Carbohydrates: 6 grams
Sodium: 0 mg
Fiber: 1 gram
Protein: 0 grams

Laughter

Nothing can banish a bad mood quicker than laughter. It is infectious and once you let it in, it can transform your day and outlook.  Laughter offers more benefits then you might think, it can provide benefits to our physical, emotional and social health

Physical Benefits	Emotional Benefits	Social Benefits
Relaxes muscles Improves memory Increases immunity Decreases pain Releases endorphins Improves sleep quality	Relieves stress Improves mood Reduces anxiety Shifts perspective Helps to relax Enhances creativity	Strengthens relationships Improves trust Enhance teamwork Provide a connection Increases attractiveness Brings comfort to social situations

How to increase laughter and joy within your life:

• Share one funny thing from your day with a loved one.  Knowing you have to share something, will keep you looking around throughout the day for opportunities to
  laugh!


• Seek out the humor in situations. Take a lesson from Patch Adams, laughter can be the best form of medicine.


• Surround yourself with people that make you laugh. This people will help you find humor and being joy into your life. We are naturally attracted to those who lighten our day.


• Seek humor in conversations: ask others what makes them laugh. Tell a joke or a funny story. Research has show that not only does humor strengthen relationships but it makes individuals more attractive to the opposite sex.


• Laugh at yourself! You are probably funnier than you think you are. Stay relaxed and don’t take yourself too seriously.


• Fake it till you make it. By simply putting a smile on your face, it’s very hard to resist smiling inside as well. You might find others smiling back at you as well.

Need a quick laugh?  Check out this funny video called Stuff Dieters Say

Check out our Laughter Is the Best Medicine board on Hilton Head Heath’s Pinterest page!

Cracking the Nutrition Label Code

Heading to the grocery store can seem daunting when you are pursuing or maintaining a healthy lifestyle. I think of deciphering a nutrition label similar to cracking a code in a top secret investigation!  However, once you get the hang of it, you immediately become a top nutrition detective!



Start Here: Serving sizes are standard among similar food products.  This is in attempt to make it easier for you to compare nutrition facts from one brand to the next. Pay attention here, you will sometimes be surprised by how many servings per container some products have. Example; sodas, cereals, or crackers.

Calories: In general, 40 calories is low, 100 calories is moderate, and 400 calories or more is high, based on a 2,000 calorie diet. Always be aware of this section.  Calories in versus calories out, it is the name of the game!

Percent Daily Value: This helps you determine if a food is high or low in a certain nutrient. The percent values are based off of a 2,000 calorie diet. 5% percent or less is considered low and 20% or more is high.

Limit these Nutrients: Eating too many of these may increase your risk of disease such as; heart disease, cancer, or high blood pressure. Try to aim for low percentages on these nutrients.

Get Enough of These: Our bodies enjoy these nutrients. Eating enough of these will potentially improve your health and prevent illness. Love that!

Footnote: These values do not change from product to product because it shows recommended dietary advice for everybody.

Ingredients: The basic components of a product are listed by decreasing weight. Meaning the first ingredient is the most dominate by weight.

Have fun with deciphering nutrition labels, it will make a huge difference in the long run. You are what you eat!

Friday Fitness: 3 Killer Kettlebell Exercises

The kettlebell is a cast iron weight that resembles a cannonball with a handle.  It was originally developed by a Russian in the 1700s as part of his physical training and conditioning program.  The Soviet army began using the device in the 20^th century to help make sure their troops were well prepared.  The device itself didn’t make it to the states until the 1960s when Pavel Tsatsouline started offering instruction and in 2001 began formally training instructors.  You can now find this simple exercise tool at most gyms.  Check out my video for 3 killer kettlebell exercises.

6 Ways To Maximize Your Workout

It’s Thursday, and as our weekend approaches all of us here at H3 are anxiously awaiting our co-worker, Jeffrey Ford’s, first Ironman competition! As many of us sit and contemplate how physically and mentally challenging his competition will be, we express much gratitude for Jeff’s commitment, hard work and determination. Simply stated, we are in awe! Therefore, in the brief moment that we struggle with our own exercise motivation, our minds shift to the thought of Jeff who will be spending nearly 12+ hours on Sunday swimming, biking and running. If he can hold strong for 12 hours, we can do just about anything for 60 minutes. Thus, for those of us who constantly struggle with trying to fit exercise in or finding the motivation to do so, this blog post may help you. Today, paradoxically, I offer you suggestions—all of which hold the intention to help maximize your workout!

1. Add incline. If you are using cardio machines, biking and/or walking outdoors, hills are your ticket! Hills are a greater challenge and spike more of a caloric burn. In fact, in this week’s Treading class we embraced hill intervals for the entire duration of the class. (Huge shout out to Kevin Weiland! He embraced my hill intervals and climbed strong; in fact, side-by-side with me the entire class!)  


2. Don’t hold on. Embracing the “death grip” or holding on to the handles or console of a cardio machine feels easier for a reason. It shifts the weight off your lower body, ultimately, encouraging you to not utilize your legs. Legs, being the largest muscle group, help to increase caloric burn when used. When not using your legs, you will not be working as hard. Resist the urge to lean or grip/pull at the machine; simply relax, let go of all tension, and focus on good posture/proper spinal alignment and lower body engagement.


3. Try intervals. Alternating between higher intensity and lower intensity bursts within a single workout help to improve your fitness level. It also scorches calories; thus, helping to burn more fat than exercising at a single steady pace. To begin, try short intervals: 10-30 seconds of high-intensity exercise, followed by recovery intervals of 1-2 minutes of lower intensity moves. Repeat the intervals throughout your workout.


4. Get on the circuit train. Keep your heart rate up, stoke your metabolism, and get more done in a single workout by moving quickly from one exercise to the next to diminish downtime (i.e. ULTRA circuit!). 


5. Use more muscle. Try incorporating combination exercises that work multiple muscle groups at once. This will save you time, as well as maximize your strength set (i.e.: squats with a row; lunges with overhead shoulder press/lateral raise, etc.). 


6. Lower slower. Use the “2:4” count ration when strength training. Take two seconds to lift (concentric phase) and take four seconds to return the weight to start position (eccentric phase). Research shows that concentrating on the eccentric phase helps to promote strength gains.

 

Devin's Dash - One Month To Go!

If you subscribe to our weekly e-newsletter, you already know today marks one month until Devin’s Dash 2012!

This will be my second time attending Devin’s Dash and my first time running in it. Last year I had the opportunity to cheer for everyone as they crossed the finish line. I can’t tell you how impactful it was seeing everyone’s smiling faces and hearing friends and family cheer for their loved ones. I watched as each person received a high-five from Robert Moore and embraced Adam Martin and Kelia Bennett while thanking them for all their encouraging words. Of all the 5K’s I’ve attended, I’ve realized Devin’s Dash is truly one that embraces the spirit of what the race is all about. Not everyone participating knew Devin, myself included, but after all the touching stories from those who did, you can actually feel his energy at the race. For many, Devin’s Dash is a time when they complete something they never thought they could do—their first 5K; for others, it’s a time to reunite with friends; but for everyone, it’s a time to give thanks for all the influential people you’ve come across in life.

I am looking forward to honoring Devin and all those in my family who have faced cancer by running in this year’s race. I am also excited about raising money for such an amazing cause. This year’s event proceeds benefit Happiness Is Camping, a summer camp for children affected by cancer run by a former H3 Guest. Recently, Adam volunteered at the camp and shared some of his pictures below.

If you haven’t done so already, I encourage you to register for the race. Registering really is the first step in holding you accountable. I also recommend joining the Devin’s Dash Facebook event page. Every time I check the page I get even more excited about the event! You can also message me at aglover@hhhealth.com if you would like to contribute pictures to the Devin’s Dash board on Pinterest.

So with one month to go, I bid you happy training and hope to see you on Sept. 22nd!

Adam's visit to Happiness Is Camping:





 



 

The Addictive Nature of Sugar

Those of you who have attended my Food Rules lecture have heard me speak about the addictive nature of sugar. In fact, I am always willing to share that I believe myself to be a recovering sugar addict.

There is burgeoning research and scientific findings confirming that food, especially sugar, can be addictive. PET scans show that high-sugar and high-fat foods work just like heroin, opium, or morphine in the brain. (i) There are also studies that show sugar addiction seems to be linked to lower dopamine receptors in the brain. (ii) This would imply that individuals with a sugar addiction need more sugar to light of the brain’s reward circuitry than people who are not sensitive to sugar.

When you look at the illustration below, it is not difficult to imagine why many people have trouble with sugar. Perhaps our environment has changed at a pace unmatched by our brain evolution. Whatever the cause, I believe it is worth examining your relationship with sugar. Start paying attention to how well you handle sugar and how much sugar you consume in a day. You may find that altering your sugar intake greatly reduces overall food cravings and assists in your weight loss.

If you do decide to reduce your sugar intake, be patient. Chances are that your set-point for sweetness is elevated so foods that are naturally sweet, such as fruit, may not taste that sweet to you for some time. You might also have some intense cravings as you reduce your sugar. Those cravings should lessen significantly within two weeks and your sweetness set-point will normalize in a few months.

 If you are anything like me, you won’t miss the sugar after just 3 months without it. I’ve never looked back with longing or regret and sugar has lost its allure.

(i) Volkow, N.D., Wang, G.J., J.S., et al 2002 “Nonhedonic” food motivation in humans involves dopamine in the dorsal striatum and methylphenidate amplifies this Synapse. 44(3):175-180.

(ii) Calantuoni, C., Schwenker, J., McCarthy, P., et al. 2001. Excessive sugar intake alters binding to dopamine and mu-opioid receptors in the brain. Neuroreport. 12(16): 3549-3552.


Created by: www.OnlineNursingPrograms.com

Healthy Recipes: Loaded Burrito

INGREDIENTS:

1/2 teaspoon Olive oil

1/2 cup Brown rice, cooked

1/2 cup Black beans, cooked

1/2 cup Zucchini, diced

1/4 cup Red onion, diced

1/2 cup Red bell pepper, diced

2 tablespoons Cilantro, chopped

2 teaspoons Cumin, ground

1/4 cup 2% Sharp cheddar cheese

1 each Whole wheat tortilla

PREPARATION:

• Preheat a large skillet on medium-high heat.


• Once the skillet has warmed, add olive oil.


• Add zucchini, red onion and red bell pepper. Sauté vegetables for about 4 minutes or until softened.


• Add black beans, brown rice, cilantro and cumin to sauté pan. All to heat thoroughly.


• Warm your tortilla by either placing it on a grill for 30 seconds on each side or placing it in a dry skillet on medium heat for 1 minute on each side.


• Once you have warmed your tortilla, add the filling: rice, beans, zucchini, red onion, peppers, cilantro, cumin and cheese.

Serves: 2 (1/2 Burrito per person)

Calories: 320

Carbohydrates: 50 grams

Sodium: 450 mg

Fiber: 9 grams

Protein: 14 grams

Interested in taking a healthy cooking class at the Culinary Arts Center (CAC)? Enjoy a culinary experience with one of our experienced Hilton Head Health (H3) chefs. Whether looking for an entertaining dining experience or to get your hands messy in an interactive cooking class, the CAC at H3 has something for all to enjoy! Visit the CAC website for the class schedule. For more delicious recipes, check out our Healthy Recipes archive!

Coaching Corner: Understanding why we do things

Have you ever asked yourself this question? Personally, I think it’s quite an interesting one. We are all so very diverse and seem to set out to achieve such different things in life that it’s almost an impossible question to answer without some deep though. Why do we set out to achieve certain things in life? What really motivates us to pursue a unique dream? I think when we understand the “Why” behind our actions it assembles us with the true empowerment and control needed to accomplish.
I am recently getting back from a H3@Work Corporate Wellness Kick-Off event with EmployIndy, a rock-star company located in the heart of Indianapolis. I think that’s why I find myself asking this question again. We had an outstanding day filled with lectures and activities that I believe focused all around this very question. Many of us struggle with motivation when attempting to make changes in our life, but what I’m getting at here is that we don’t only have to know what and how to change something we have to know WHY.

A big part of achieving something in our lives has to do with knowing the reasons behind the change. How will your life will be different? What will you notice about how you feel each day if that goal is achieved?

Not only did this question hit home with the group on Thursday, but I am thinking it’s come about because I am now 7 days out from my first ever full distance Ironman Event. I find myself asking WHY?
Endurance events are a huge part of my life and I believe I am successful at them because I do fully understand the several reasons of WHY I push myself to the last drop. These events provide serenity for me to express myself. I see them as the stages for getting the most out of my life. Not only seeing if it is possible, but suffering to the point where it makes me a better person. Above all, the WHY here is so that I can improve my confidence. Someone once told me “Everything that we do in here makes us better out there.” He’s absolutely right.

When I cross that finish line, I’ll know that I am a better person than I was yesterday. I’ll know that my confidence will skyrocket even further into other dimensions of my life. I will truly be able to say that my ETA (estimate time of arrival) to my ultimate best self has been reduced. However, above all, I’ll know that the past guests that are coming to support on this day truly believe that I am an Ironman.
My event will be starting at 7am EST time on August 26th 2012 in Louisville, KY. Feel free to track the entire 12hour event from you home at www.ironmanlive.com or www.ironmanlouisville.com. Hopefully it only takes 12 hours!!
A big thank you to all of you who’ve believed in me supported me along this journey. I don’t think would have ever had a WHY behind taking on this challenge without you all!
See Amber’s old Ironman post here…Hilarious video!

Wine and Weight Loss

Today's post is from Laura McCann. You may have seen Laura while enjoying one your meals in the Palmetto Point Dining Hall or at a culinary experience in the Culinary Arts Center. Laura is Hilton Head Health's dining room manager and wine expert.

So you have done the hard work here at H3; Adam Martin and the rest of the fitness staff have put you through your paces and given you new workout techniques. Bob Wright has opened your eyes and enlightened you and given you new tools to handle your eating patterns. Chef Jen Welper and her crack staff of chefs have taught you that eating healthy can be delicious. Now you are headed home – home to face….. A bottle of wine!!!!!!
We know that “resolve dissolves with alcohol;” so how do you manage the real world? Should you give up a beautiful glass of wine with dinner? Will you ever have a glass of wine again? Of course you will, the question is how will you manage it? With a few tricks from a restaurant insider and a little focus you can have your wine and drink it too.
KNOW YOUR WINE PERSON – Find a local shop you like, frequent them often, let them know what you like to drink: sweet, tart, red, white, inexpensive, or a splurge. A good wine salesperson will send you into new and exciting directions; ones you didn’t even know existed.

PLAN- you are already planning out your menu for the week why not plan out what nights you will have some vino. Stop by your local wine merchant they can help you pair your meals with a great wine. And remember you have already spent a lot of time, money and effort, you are worth a good bottle of wine; don’t skimp on yourself!!!

MEASURE – Get a measuring cup; use your measuring cup; learn what 3 oz look like. If you pour 3oz at a time it slows down your drinking. Calories per pour vary depending on the wine but you can’t go wrong with tricking yourself into thinking you’re drinking more than you actually are. Be as thoughtful about what you are drinking as what you are eating. If you take the time to really appreciate what is in your glass, the smell, color, the flavors on your tongue, you will be too busy appreciating the quality to miss the quantity.

GOING OUT - A little secret from a restaurant professional – you can order half a glass of wine!!!!! All you have to do is ask. Restaurants allow it because they can then sell higher end wines at reasonable prices; also, a restaurant would rather have some of your money than none at all. So that means you can have 3oz of white with a salad or during cocktails and 3oz of red with a grilled filet and steamed veggies – it’s the best of both worlds. This also allows you to explore more wines at half the price.
So now what do you drink this summer? Here are some of my recommendations for the summer porch sipping:

• Rose – no, not wine zin; these wines are crisp, clean, with hints of berry fruits that are evocative of summer.


• Crisp whites – perfect with seafood and summer’s lighter fare; again, ask for advice from your favorite, local wine merchant they will introduce you to some delicious treats. My top three picks; Altadonna, Grillo, Sicily, crisp and a bit salty; Hughes Bealieu, Picpoul, Langudoc refreshing and delicious; Pierre Boniface, Apremont, Savoy, like sipping on springtime daffodils. Plus, the often lower alcohol content of these wines can mean a lower calorie level.


• Big Bold Reds – perfect with smokey bbq; a great wine can always help turn the most humble fare into a work of art. My summer favs; Susanna Balbo Malbec, Argentina, big and juicy. Immortal Zinfandel, California, dark and smokey; Bozzanti Chianti, Italy, rustic and uncomplicated.


• Moscato d’Asti - a dessert wine that is like drinking in a lowcountry evening – all peaches and intoxicating jasmine; a great dessert.

So cheers and enjoy!!!!!

Friday Fitness: Plank Variations

Friday Fitness this week is all about planks! If you have mastered the plank and are growing board holding still for minuets on end here are a few variations for you!

*Form is important for the plank, these are advanced moves. Make sure that you are comfortable holding the exercise first and then try out these variations.

Inch worm: Walk out to a plank position, hold for 5 seconds, when walk your way back up. Do 12 reps, 2 sets of this exercise.

Dynamic plank: Starting down in a low plank, lead with the right hand as you are coming up to a high plank. Do 6 reps leading with the right hand, and then alternate, leading 6 reps with the left hand. Do 2 sets.

Plank row: Hold a high plank and while alternating hands, bring one hand up toward your shoulder and raise your elbow up toward the ceiling. Lower down and repeat with the other hand. Right and left is 1 repetition, do 12 reps, 2 sets.

Triceps plank: Hold a low plank, hands together but do not interlace fingers. Push through the hands and rise up into a high plank. Modification: you can lead with one hand, just like the dynamic plank.  Do 12 reps, 2 sets.

Will Diet Pills Replace Exercise and Healthy Eating?

It has been 13 years since the FDA has approved a weight loss drug, and now they have approved two in the last several weeks. Belviq was approved June 27th, and Qsymia was approved July 17^th. Both operate primarily by reducing appetite.

Since obesity has been dubbed “the greatest public health crisis of the century” by the Dietary Guidelines for America, anything that might help would be welcomed. But let’s put their potential impact in perspective. Studies show the weight loss from both of the new medications to be moderate (5 – 10%)—and while that level of weight loss is associated with  significantly reduced risk, these medications are certainly not the magic bullet people are looking for. Like all medications there are potential side effects; in fact, in May of 2010 the FDA denied approval of Qsymia because of safety concerns, especially for pregnant women.  Neither Belviq nor Qsymia should be taken by pregnant women.

It should also be emphasized that when approved, Dr. Janet Woodcock, director of the FDA’s Center for Drug Evaluation and Research said that both Belviq and Qsymia should be “used responsibly in combination with a healthy lifestyle that includes a reduced calorie diet and exercise.”

There are no medications available now, nor do I believe there will ever be that will take exercising regularly or eating healthfully out of the equation.

For more information on these and all prescription medications, go to www.medlineplus.gov.

Finding a Solution to Negative Body Image

Body image can be a sensitive subject for many—men and women included. I believe there’s an imbalance when we begin to outweigh how others perceive us over how we perceive ourselves. So how do you handle challenges with body image? We all struggle with it from time to time, but finding a healthy plan of action is key to overcoming moments of vulnerability.

Kjerstin Gruys, a 29-year-old PhD student in sociology, is tackling her longtime struggle with body image by avoiding mirrors for an entire year. For her, avoiding mirrors is allowing her to focus on the way she feels on the inside instead of how she looks on the outside. (Read Gruys full story here.)

I’m not suggesting you remove every mirror in your house, but what I am proposing is you find an exercise that works for you. In a recent empowerment mini-workshop held here at H3, participants threw out negative words that have been said to them in the past and wrote positive messages across a mirror. Here are a few other simple exercises you may find useful:

• Write down at least one positive thing about yourself each day—keep adding to the list so on days when you’re not feeling very confident you will have a slew of positive characteristics to turn to. After reading your list, free your mind of negative thoughts and focus on the truth in all the positives on your list.


• Don’t be afraid of a little arrogance. Sometimes it’s necessary to brag on yourself! If you’re proud of an accomplishment, no matter how big or small, don’t be ashamed to literally give yourself a high-five or pat on the back. It may sound silly and you may look silly doing it, but hopefully it will bring a smile to your face.


• Going along with the second point, remember to give yourself compliments. If you like the healthy dish you made for dinner, share the recipe with friends or post the picture for others to see. If you like an outfit you put together, look in the mirror and tell yourself, “man, I look good!” Don’t get hung up on the things you can’t change but be proud of who you are and your journey to that momen.
  
  [caption id="attachment_8449" align="alignright" width="420" caption="H3 Empowerment Workshop"][/caption]

 

 

 

 

Have you envisioned your “Gold Medal Moment?”

There were so many thrilling and inspiring moments in the 2012 London Olympics.  There were the six medals that Michael Phelps captured to be the most decorated Olympian ever, the smile and humility possessed by the 17 year old gold medal swimmer Missy Franklin, the redemption in USA women’s soccer and the miraculous story of double amputee Oscar Pistorius.  But, my favorite moment came during Judo, when 22 year old Kayla Harrison won the first ever gold medal in USA history.  During the first part of the video below Kayla describes how she had envisioned her gold medal moment every day before going to bed.

“Every night before I go to bed I visualize my entire day, the perfect day on August 2^nd.  I go through my warm-up, I go through what I’ll eat for breakfast, I go through my weigh-ins, I go through each and every match and then I’m on top of the podium and seeing the American flag go up and hearing the national anthem.”

Have you ever envisioned your gold medal moment?  Is it the look on your face when you cross the finish line at your first 5k?  Is it the feeling you’ll possess when you mount a bike and ride with your grandchildren at the next family reunion?  Is it the joy you’d experience when you fit in to a smaller size?  Or, is it winning the battle of self-confidence over food?

I challenge you to create a detailed account of your “perfect day”, the one you’ve been longing for and start envisioning it every night.

Healthy Recipes: Roasted Tomato Sauce

INGREDIENTS:

6 each Tomatoes, quartered

½ teaspoon Olive oil

1 Tablespoon Garlic, fresh, minced

½ teaspoon Basil, dry

½ teaspoon Oregano, dry

½ teaspoon Salt

¼ teapoon Pepper

For Sauce:

1 cup Roasted tomatoes

½ cup Chicken stock, low sodium

¼ cup Half and half

¼ teaspoon Salt

Optional Cornstarch slurry 

PREPARATION: 

• Preheat oven to 375°F


• In medium sized, bowl place quartered tomatoes, olive oil, garlic, basil, oregano, salt and pepper. 


• Mix until tomatoes are evenly coated with seasoning and olive oil.


• Place on a pre-greased sheet tray and roast in oven for about 20 to 25 minutes.

For sauce: Place roasted tomatoes in blender with stock, then place in sauce pan and heat. Once hot, add half and half, salt and thicken with cornstarch slurry for desired thickness. 

Chef’s Note:  If making roasted tomatoe sauce, this sauce pairs well with roasted chicken breast, pasta and even as a soup.

NUTRITION:

Number of servings: 4

Serving Size: ¼ cup

Calories: ~25 for tomatoes, 65 for sauce

Fat: 1 gram, 4 grams for sauce

Eat Like An Olympian

Many of you, including myself,  have been inspired by the Olympians in this year's Games. I can only imagine the discipline and dedication it takes to represent your country at its highest honor. It obviously requires a large time commitment but what exactly are these athletes eating to fuel their bodies? I ran across an article called, "How to Eat like an Olympian," from CBS news and found it quite interesting. It goes without saying, junk food is pretty much out but I was surprised that their diets are not too far from what we recommend at H3.

With such long, demanding workouts athletes are loading up on lean and wholesome foods. According to the article, the Olympic Games are the largest catering operation in the world. By the time they end, athletes, coaches, and team staff will have eaten:

• 330 tons of fruits and vegetables


• 232 tons of potatoes


• 100 tons of beef


• More than 82 tons of seafood


• 31 tons of poultry


• 21 tons of cheese


• 19 tons of eggs


• 25,000 loaves of bread

What are they consuming while training at home? Oatmeal, eggs, bananas, chicken, Greek yogurt, pasta, almond/peanut butter and chocolate milk. Any of these sound familiar? Instead of focusing on what you can't eat, focus on the variety of foods that are actually great for your body and are going to maximize all your hard work. Lean proteins and whole foods help keep you feeling light, energized and satisfied longer. So the next time someone asks you about your new healthy diet, tell them you're just eating like an Olympian--and feel good knowing that even though you may not be winning gold medals, you are winning small victories each and every day!

Friday Fitness: What is Fitness?

This is a tough one to define. In my heart, fitness is different for everyone. For any exercise program to have sustained success you must define, what  fitness means to you. I’ve provided you with my thoughts on how I define fitness, but go ahead and give it your personal thought this weekend.

Weight Control Toolbox

I recently enjoyed a “staycation” on Hilton Head surrounded by visiting family. I had a wonderful time on the beach, at the pool, biking, tubing, and winning a family version of the T.V. show Chopped! My fellow foodies would have been very impressed with my use of Swiss chard, pralines, chicken sausage, corn tortillas and hot red peppers.

Although the vacation consisted of a lot of fun physical activities, it also included copious amounts of alcohol and food. Needless to say, many of my choices fell into the ‘unwise’ category and not surprisingly, the scale reflected my devil-may-care attitude. Some panic temporarily set in as I started hearing all the old tapes in my head reminding me of why I can’t gain any more weight, and all the self-recriminations for my inability to monitor my food consumption. Honestly, it was painful to go back there—that distant place of self-loathing.

Knowing that self-loathing is the key ingredient in relapse, I came to my senses quickly. I started to ask myself what I would tell an H3 guest experiencing a similar set-back. The answer was clear -- Go to the toolbox (not to be confused with “Go to the mattresses” from the Godfather. That statement produces a much different result).

I have a metaphorical toolbox filled with many proven strategies that help me to gain control over my eating. I use some of these strategies all the time while others have a tendency to fall to the wayside periodically. However, when I begin to use all of them again vigilantly the scale starts moving in the right direction and the negative thinking rapidly dissipates.

The point is, when we find ourselves slipping into relapse we pull out all the tools from our tool box and recommit to using them. We also remind ourselves that the commitment is just for today. Relapse has a tendency to create a lot of fear. Don’t allow the fear to give relapse momentum. Going back to your weight loss/management tools, just for today, puts that fear in check and allows you to move forward again.

Some of my tools include:

• Tracking my food and calories on the MyFitnessPal app.


• Wearing my Fitbit and making sure I get 10,000 steps in daily.


• Journaling at least twice a week.


• Reading self-help literature (In this case I started reading Shades of Hope: A program to Stop Dieting and Start Living by Tennie McCarty).


• Recommitting myself to my food rules.


• Making sure the house is well stocked with fresh fruits and veggies.


• Bringing my lunch into work every day.


• Creating a reward system to track my progress (i.e. stars on a calendar for each day I eat clean food and exercise).


• Temporarily weighing myself on a daily basis for accountability purposes.


• Checking in with a trusted friend about my progress and obstacles. Committing to them the tools I plan to use for the day.


• Recommitting myself to drinking water (I confess to not being a very good water-drinker)


• Strengthen my spiritual connection through daily prayer and meditation.

I want you to write down all your weight loss tools. Ask yourself how many you are presently using. If you are getting complacent with your food plan, step it up and commit to using all your tools today. Also, email or call another person and commit to them the tools you will be using. Better yet, use the comment forum on this blog and commit to me, as well as all your other H3 comrades…

What Your Step Count Says About You

As part of our corporate wellness program, H3 @ Work, H3 staff has the opportunity to earn points for completing certain healthy activities, one of which is counting your steps throughout the day. In an attempt to gain more points through the program, I decided to strap on my pedometer and get to counting. Since I’m in marketing, I tend to spend most of my workday behind the computer. To add some activity to my day, I often get up early for a nice morning beach walk and typically take a walk during my lunch break. With this added activity I was sure my step count would be somewhere around 8,000 steps per day. You can imagine my surprise when I ended my day yesterday having only reached about 6,700 steps.

It is generally recommended we take at least 10,000 steps per day. According to a study published by the Department of Exercise and Wellness at Arizona State University, those who take:

• < 5,000 steps per day have a ‘sedentary lifestyle’


• 5,000-7,499 steps per day is typical of daily activity excluding sports/exercise and might be considered 'low active'


•  7,500-9,999 steps per day are likely to include some thoughtful activities (and/or elevated occupational activity demands) and might be considered 'somewhat active'


• >=10,000 steps per day indicate the point that should be used to classify individuals as 'active'


• > 12,500 steps per day are likely to be classified as 'highly active'

Granted I did not workout yesterday—you can guess what I’ll be doing when I get off work today! I’ve learned that counting your steps can actually be a fun and motivating activity. Several of our staff members have purchased FitBits (you may want to read Lisette’s hilarious FitBit confessional) and as a result, a friendly competition has sprouted between spouses, co-workers and even some guests!

I believe we underestimate the value of simply walking more throughout the day. Please watch the CNN report below and maybe you’ll be motivated to start counting your steps too!

Lesson’s Learned: Love and Behavior

Five years ago, this month, my Grandmother passed away.  That night, in her home of more than 50 years, she was surrounded by her entire family – husband, children, grandchildren and great-grandchildren, singing one of her favorite hymns as she took her last breath.  She has always been the rock of our family.  Hard-working and extremely well prepared and organized, she also had a contagious laugh that would sweep the entire room.  She would purchase next year’s Christmas gifts during the post-holiday sales, wrap and tag them, and by the following year, forget what she had gotten everyone. She would always joke that she did it that way so she could be surprised too. 

And, she had a love language that spoke volumes to me.  She had 3 daughters – for my mother, she would pick us up every day from school and keep us until Mom got home from work.  For her eldest daughter that worked in our school kitchen, she would volunteer her time every morning to prepare and serve the school lunch, because the school could not afford to pay another worker to help my Aunt.  For her youngest daughter, who had 3 small children of her own, my Grandmother would drive across town each week to clean her house and finish numerous loads of laundry.  As I grew up, I admired my Grandmother for many things, but most of all it was for her love.  I valued the relationship she and my Grandfather had, so much that it’s what I’ve always dreamed to have for myself in a relationship. 

Now that I have 3 children of my own, I’m beginning to notice some patterns and practices that seem very familiar to me.  Bottom line, it all relates to the language of Love.  You may have heard of Gary Chapman’s book:  The 5 Love Languages.  (I know, you probably just checked your browser to make sure you were reading the right blog – you’re still on H3Daily… just trust me, it will come full circle on how this relates to health J…)  As described in the book, the 5 Love Languages are as follows: 

1. Words of Affirmation


2. Quality Time


3. Receiving Gifts


4. Acts of Service


5. Physical Touch

Clearly, my Grandmother’s love language was acts of service, which I certainly gravitate more to myself.  I’ve noticed my oldest daughter, Hala, seems to respond more to quality time and physical touch.  If I consciously take the time to engage in a specific activity with her, her behavior is much better.  I am naturally better at showing my love through acts of service, and I have to work harder on showing through physical touch or even words of affirmation. 

The way we demonstrate love for others, as well as our perception of how others love us can have a large impact on our behavior.  If we do not feel love from those closest to us, it can impact our self esteem or even lead to depression, which in turn may impact our weight.  If your focus on diet and exercise has not lead to success, what are you missing?  Take this assessment to learn what your Love Language is, what words or actions make you feel less loved, and how others might be expressing a love that you aren’t recognizing.  Discover the impact this has on your relationships and experience the improvement this understanding may have on your health. 

Affirmation of the Day:  “Believing there is a solution paves the way to a solution.” – Dr. David Schwartz

Healthy Recipes: Rustic Peach Tart

INGREDIENTS:

Filling:

3/4 cup Brown sugar

2 Tablespoons Cornstarch

1 teaspoon Cinnamon, ground

¼ teaspoon Nutmeg, ground                    

6 cups Peaches, fresh, and sliced

H3 Cream Cheese Pie Dough (recipe below)

Glaze:

¼ cup Egg beaters

1 teaspoon Sugar

1 teaspoon Cinnamon, ground

PREPARATION:

• Preheat oven to 375˚F


• Follow directions for the H3 Cream Cheese Pie Dough.


• Roll pie dough out in a rustic shape (not a perfect circle) at about ¼ inch thickness onto a clean kitchen surface.


• In a small bowl mix brown sugar, spices, cornstarch and sliced peaches.


• Place pie dough onto a greased sheet tray.


• Place peach filling in the center of the rolled out pie dough.


• Fold the edges over the pie dough creating a rustic circle. The edges do not have to be the exact length.


• Brush egg beaters or egg wash lightly over the edges of the pie crust.


• Then dust cinnamon and sugar mixture over the tart.


• Bake in oven for about 30 to 45 minutes.

Number of servings: 12

Serving Size: 1/12

Calories: 120

Sodium: 150 milligrams

Carbohydrates: 25 grams

Fiber: 3 grams        

Protein: 2 grams

The one skill you must have to lose weight, get healthy

How many times have you promised yourself you were going to eat right, start exercising, lose weight, get healthy? I made those promises to myself for over 30 years, experiencing some success, only to undo it and start over again and again and again. My weight was a literal battleground as I bounced from one diet and/or obsessive exercise routine to another. I was in a constant war with myself that included plenty of guilt, shame and punishment.

What was wrong with me? Why did food have so much power over me? Why did I allow it to rule my life? Was I lacking some magic motivation gene or willpower chromosome? Around age 45, I began to take a closer look at my way of life and the choices I was making. I realized I wasn’t missing anything. I had simply lost faith in myself.

It may come as a surprise to you as it did to me, but losing weight and getting healthy for life doesn’t have to be complicated. Chances are you already know exactly what to do. You just don’t do it. Most people think they need a lot of motivation and willpower. You don’t even need that. What you must have is self-belief. If you’ve stopped believing in yourself, the first step toward losing weight and getting healthy is to rehabilitate your word.

To regain trust in yourself, make a list of actions or tasks that you’ve been putting off that would make a difference in your life if you completed them. They can be small, easy actions, like returning a phone call, filing some paperwork, cleaning out your purse or closet… Or, they can be significant like clearing up a misunderstanding with a friend or family member or volunteering for a charity project. Don’t get stuck on the magnitude of the action. It doesn’t have to be a giant step like getting married/divorced or going back to school—although it could be.

Sometimes just clearing off your workspace or calling for a medical checkup or hair appointment can give you a breath of mental fresh air. There’s no right or wrong. Just do it. Make a list of 3-5 things each day. As you check items off of this list, your brain will get the message: When he/she says something is going to be done, it gets done. You are retraining your subconscious mind to know that your word is golden.

If you have this one skill—the ability to keep your word—you will accomplish what you set out to do, no motivation or willpower required. I will ________ (exercise, choose healthy food, eat smaller portions, drink more water, etc.) because I said I would.

Weight loss doesn’t begin with a diet. It starts with a decision. What’s on your healthy to-do list? Start trusting yourself to get the job done, one step, one day, one decision at a time.

 

Healthy Meal Planning Made Simple

It can be very challenging coming up with some variety in your daily meal plan.  Without trying to research a ton of different recipes to start trying, perhaps there is another approach you can take when planning your meals.  I usually like to start with picking my protein first and going from there.  You could also pick a theme for your protein and build your meal plan based on various themes throughout the week.

Monday- Mexican Night

Tuesday- Tuscan Night

Wednesday- Leftover Night

Thursday- Seafood

Friday- Pizza Night

Saturday- Grilling or BBQ

Sunday- Leftovers or Sandwich night

It doesn’t always have to be a cuisine that you pick; it could just be the type of food you pick.  How many different types of pizza could you make? Well, off the top of my head I can think of BBQ chicken, Mediterranean, Tropical Vegetable, Basil Pesto, Fajita, and many more.  How about sandwiches? I could easily think of burgers, wraps, clubs, tuna melts, BBQ pulled chicken sliders, or a simple egg salad. 

This method should help spice up the creativity you’re looking for in your meals—it doesn’t have to be fancy, just tasty. 

Don’t forget to check out the Mix and Match handout that can aid in getting the juices flowing for ideas.  Remember these key sauces that can help drive the style of the food you’re cooking: Marinara, Alfredo, Teriyaki, Sesame Ginger, BBQ, Savory Gravy, Mango Chutney, Scampi, Salsa and Basil Pesto Cream sauce…need I go on? Use your ‘Unwise, Better, Best’ tool to ensure the ingredients you are picking fall under the ‘better’ or ‘best’ categories.

While cooking, put on some of your favorite tunes to help you get in the mood!

Friday Fitness: Choose Jacob's Ladder for Quick Fitness

“A journey of a thousand miles begins with one single step.” – Lao Tzu

With much anticipation and eager excitement, we hold an open space to introduce you to our newest addition to Cardio Central: Jacobs Ladder! F.E.A.R. no more: (FEAR= False Experiences Appearing Real). As this cardio “climbing” machine is designed for ALL fitness levels!

For form junkies and spinal alignment enthusiasts, like myself, the unique design of the Jacob’s Ladder encourages the spine to be positioned at a safe 45 degree angle. As a result, when climbing on Jacob’s Ladder there is no stress on the lower back. Ahhh…spinal/postural liberation!

Cardiovascular driven, this spiffy machine is self-powered and self-paced. Therefore, the faster you go, the faster it goes. Unlike stair-climbers, stationary bikes and other similar fitness equipment, Jacobs Ladder invites variety, FUNction and fitness. In my opinion, it is by far an unparalleled addition!

Check out the comparison between Jacob’s Ladder and other standard cardiovascular equipment below:

Are You Underestimating Calories?

As you know, one of my favorite mantras is “Unwise, Better, Best.” And while I think under most circumstances it can help, sometimes the best choice may not be that good. For example, the Ruby Tuesday’s Avocado Turkey Burger sounds pretty healthy, and might in fact be better than most of their other burgers, but at 1130 calories there are probably many other items on the menu that would be better choices.

The fact is that we tend to significantly under estimate the calories in food, especially if we think it is a healthy choice. Brian Wansink, who you may recognize as the author of one of my favorite books, Mindless Eating, said, “when people are eating in a restaurant that they think is healthy, they grossly underestimate how much they ate by about 50%.”

Even dieticians do a lousy job of estimating calories in the food served in restaurants. Over 200 trained dieticians were asked to estimate the calories and grams of fat in five typical restaurant meals. They significantly under estimated the calorie and fat content. For example, they on average estimated the calories in a burger and onion rings meal to be 863 calories when in fact it was 1550 calories; they estimated a tuna salad sandwich to be 374 calories when in it was almost double that at  720. If even well trained nutrition professional have a difficult time estimating calories in restaurant meals, imagine how bad the rest of us do.

Fortunately, more restaurants, especially chain restaurants, are posting their nutrition information online. In fact, the FDA will soon require all restaurant chains with more than 20 restaurants to make that information available to their customers. So the next time you go out, take a few minutes to see if the restaurant you are going to has posted their nutrition information online. If so, you will be in position to make a more informed choice. In addition to checking the specific restaurants’ websites, websites like Livestrong.com, myfitnesspal.com, sparkpeople.com and calorieking.com provide the nutrition information for dozens of restaurants in one convenient place.

5 Ways to Conquer Gym Intimidation

From Samantha Lazaris @SamLaz12, Program Intern

Whether it is your first time to the gym or your hundredth time, hopping on a new piece of equipment can be quite an intimidating experience. But have no fear, that’s where I come in! Getting comfortable in a gym may definitely have challenges, but I am here to give you the solid foundation for a smooth and stress-free workout.

Here are 5 tips that will demolish that fear of walking into a gym!

Tip #1: GET A TOUR!!

You are not alone!! There are tons of fitness specialists willing to help you on your journey to a healthier you. First recommendation when starting a new program is to simply ask the front desk to give you an intro to the facility and equipment. This will allow you to get familiar with the equipment without having to worry about any embarrassment or injury. This is also a great way to meet a potential personal trainer for the long run! 

Tip #2: Focus On Yourself, Not Those Around You!

Remember to NEVER be intimidated by “the regulars” because they were once in the same place as you!! (a newbie to the gym!)

Also, never compare yourself to other people! Although this is easier said and done, the thing that helps me the most is to stay focused on my own personal improvement and goals! AKA: Get in “THE ZONE”! Worrying about other people while working out will only slow you down, so just smile and stay focused on you! 

Tip #3: Start Small, Progress Big

Typically when walking into a new facility, we are overwhelmed and 1 of 3 things happen…

1) We make a run for it straight back to our car without ever looking back again.

2) We do too much and end up losing interest.

3) We get into a habit of doing the same 2 machines every single workout

To avoid any of these from occurring, start off with a simple cardio routine with maybe 1 or 2 days of strength and progress up! Switch up your cardio between treadmill, elliptical, bike (or my favorite) the Arc Trainer and separate your strength days into upper and lower body! Here I have included a sample progressive workout plan!

	Mon	Tues	Wed	Thurs	Fri
Cardio	45 min (Treadmill)	30 min (Arc Trainer)	45 min (Eliptical and Bike)	30 min (Eliptical)	45 min (Treadmill and Bike)
Strength	Stretch	20 min (upper)	Strech	20 min (lower)	Stretch

 Tip #4: Try and LOVE Group Fitness!

Group fitness is an absolutely amazing way to become comfortable in a gym while also allowing you to be in a more private area to workout in! No rhythm or coordination? No problem! Group Fitness often offers a huge variety of classes ranging from ab/core toning to classic boot camp.  You won’t know unless you try. Rule of Thumb: Try group fitness for a least 3 classes before making your final decision. I promise you will be hooked! 

Tip #5: Workout Clothes Guarantee!

                I will lay it all out on the table right now and guarantee that with a new workout outfit, you will not only feel more confident walking into the gym; you will also be more apt to actually go! On a budget? Don’t worry! TJ Maxx/ Marshalls has a HUGE selection of designer workout clothes for a great price. Use new clothes or athletic shoes as a new incentive for accomplishing a goal!