Coaching Corner: Take a Pause to Celebrate Achievement

The journey to weight loss and lifestyle change is often a path paved in goal setting and achievement. We set big goals that provide a direction and vision of our ideal level of wellness; smaller goals are then established to close the gap.

 What happens when we reach a goal though? Often times we pause for a moment to look around and reset to the next goal on our path.  We are on a journey after all and want to continue moving forward, but it is the pause that I want to look at today. Just like in the flow of music down a stanza, the pauses and rests can be just as powerful and meaningful as the notes being played. Our pause at the attainment of a goal is a valuable part of our journey.

Sometimes we do not want to pause out of fear that we will lose momentum. If this is the case, go back to your vision of your ideal level of wellness and what you want as part of your future. Reconnect with that vision and what that means to you. Often times after a significant pause or rest in music it begins to builds, the momentum picks up and you reach the most exciting and meaningful part of the song. You do not turn off the iPod at the rest thinking that the song is over, you embrace the pause and wait with anticipation for the music to build and continue on.

Once you achieve a goal, whether a milestone or an inch pebble, take a moment to celebrate.

5 ways to celebrate your achievement:

1. Write down the date and specifics of the achievement in your calendar. It is a historic day and worth recording. Continue to do this and you will be able to go back and reconnect with past achievements in your journey. Stay close to what you have done and how far you have come.


2. Tell someone. It is not bragging! Think about how excited you are to celebrate good news with a loved one. Don’t celebrate alone. By verbalizing your success it reinforces the achievement and allows you to share your journey with those close to you. We were not made to be alone.


3. Do something about it. Use your new success, put it into action. Show it off. If you reached a fitness goal, seek out a way to enjoy it. Go hiking, kayaking, or sign up for a 5k. If it is a weight loss goal, go shopping for something new. It doesn’t have to be a new closet of clothes, but something new that you are proud to put on. If it is a nutrition related goal, try cooking a healthy balanced meal for others. We have some great ideas for you!


4. Give thanks to those who support you. Show gratitude for those who are with you and offer support on your journey. Gratitude is good for your health. It is amazing the impact that a 99 cent greeting card with a hand written note or a simple thank you can have. Whether it is your trainer, friend, spouse, or the butcher who portions out your meat at the grocery store, give gratitude for those who build you up.


5. Take a picture. Snap a pic of the meal you made, fitness adventure, or even the scale! Print it out and fill your space with snapshots of achievement. These will be reminders to you on good days and bad that you are a success!

 

Seafood 101

Seafood can be such a wonderful meal, but gosh it sure can be tricky to prepare. At least that’s what many of us think. We are afraid that it will smell up the house, or we are just not sure when it’s done. So many questions and so much fear for a nutritional meal! Let’s start with the basics… first, make sure that you are buying a good quality fish that is either fresh or it’s only been frozen once. Know the area that you’re buying fish in. If you are land locked then clearly you are probably going to be getting seafood frozen then thawed. If you are on the coast then you should be able to get some local caught fresh seafood. Now, what’s the real difference between farm raised and wild caught? The simple answer is the quality of the seafood; another factor is that the fish is a bit fattier. There are many things to consider when cooking seafood, but first just know where it’s coming from and know how it was fished. After all that, it’s easy!
Once you’ve purchased your seafood, there are two main things to remember when cooking it. First, make sure your seafood is fresh and hasn’t been sitting in the refrigerator for a couple days. Second, don’t overcook it! If you dry anything out, a quick fix is to sauce it! That said, extra sauce equals extra calories so try to cook your food to perfection. To do this, use a thermometer when cooking your food. Thermometers are wonderful things, and most of us have them we just don’t use them or know how to use them. Start by cleaning your thermometer and making sure It reads the room temperature. If it reads something way out of that range then you need to calibrate it in a glass of ice water until it reaches 32 degrees. Once it has reached 32 degrees, dry it off, then let it come back up to room temperature. Now we may begin! Follow the chart below to know when your fish is done:

Fish and Seafood Internal Temperature Chart

Fish (steaks, filleted or whole) 140 degrees F flesh is opaque, flakes easily

Tuna, Swordfish, & Marlin 125 degrees F cook until medium-rare (do not overcook or the meat will become dry and lose its flavor)

Shrimp
Medium-size, boiling 3 to 4 minutes cook until medium-rare (do not overcook or the meat will become dry and lose its flavor
Large-size, boiling 5 to 7 minues cook until medium-rare (do not overcook or the meat will become dry and lose its flavor
Jumbo-size, boiling 7 to 8 minutes cook until medium-rare (do not overcook or the meat will become dry and lose its flavor

Lobster
Boiled, whole - 1 lb. 12 to 15 minutes meat turns red and opaque in center when cut
Broiled, whole - 1 1/2 lbs. 3 to 4 minutes meat turns red and opaque in center when cut
Steamed, whole - 1 1/2 lbs. 15 to 20 minutes meat turns red and opaque in center when cut
Baked, tails - each 15 minutes meat turns red and opaque in center when cut


Scallops
Bake 12 to 15 minutes milky white or opaque, and firm
Broil milky white or opaque, and firm

Clams, Mussels & Oysters
point at which their shells open - throw away any that do not open

Something fun about fish is that you can usually pan sear, panko crust, bake, steam, or grill. There are so many options to make your seafood different every time—also, try adding variety by making something other than fish. Visit h3daily.com to find out some of our seafood recipes! Some of my favorites are the panko and almond crusted fish, and the coconut and macadamia nut crusted and served with a pineapple sauce! Yummo!

Fitness Friday: Trigger Point Therapy for Knee Pain

Reduce Alzheimer's Risk With A Healthy Lifestyle

My last two posts had to do with the impact of our lifestyle on and our opportunities to lower our risk for cancer, and for good reason. For most us, cancer continues to the disease we fear the most. But if you over 65, there is something you likely fear more than cancer, Alzheimer’s disease (AD). Much like cancer, many people not only fear it, but feel they have little control over it. But as in the case with cancer, there is much that can be done to lower the risk.

AD is the most common form of dementia among older people. Dementia is a brain disorder that seriously affects a person’s ability to carry out daily activities. AD usually begins after age 60 and it first involves the parts of the brain that control thoughts, memory and speech. It is estimated that over 5 million Americans have AD. Data presented at the 2011 Alzheimer’s Association Annual Conference suggested that over 40% of Alzheimer’s case could be attributed to lifestyle factors including lack of physical activity, smoking, hypertension, obesity and diabetes. If those risk factors sound familiar, they should; they are the very same factors that place us at risk for heart disease. In fact, a simple way to remember the major risk factors for AD is the phrase “what is good for your heart is good for your brain.” And the evidence continues to mount.

Researchers at the Vanderbilt University Medical Center in Nashville Tennessee, suspected that both good (HDL) and bad (LDL) cholesterol play a role as well. Their research suggests that low levels of HDL and high levels of LDL may contribute to the development of amyloid plaques. Amyloid plaques in the brain are one of the distinguishing characteristics of Alzheimer’s disease. When asked what could be done to help fight dementia, Peggye Dilworth-Anderson, president of the Gerontological Society of America and a board member of the Alzheimer’s Association responded, “invest in (and use regularly) a good pair of walking shoes.”

As mentioned earlier, AD first affects the portion of the brain that controls memory; the hippocampus is the main area of the brain that controls memory, especially short term memory. Even without the influence of AD, the hippocampus tends to shrink in late adulthood as a normal part of aging. An exciting study published the January 31, 2011, edition of the journal, Proceedings of the National Academy of Sciences, found that people in their late 50’s to early 80’s who exercised aerobically for 40 minutes, three times a week not only prevented normal age related brain tissue loss, but INCREASED the size of their hippocampus by 2%. As a result, the participants experienced improvement in their memory function. These findings suggest that aerobic exercise may be effective at not only preventing, but reversing hippocampal volume loss. The potential implications of this study are significant. If exercise can reverse normal age related loss of brain tissue, perhaps it could help reverse the loss of brain tissue as a result AD as well.

For more information about AD, visit the Alzheimer’s Association website at http://www.alz.org/.

For a good general overview of AD and to see what happens inside the brain as a result of AD, take a look at this video: http://www.nia.nih.gov/alzheimers/alzheimers-disease-video.

Get H3 Inspired: Kerry Seiberlich

There were times when I really didn’t think I could handle life anymore. It was almost normal for me on my way to work to seriously consider how much damage hitting the freeway barrier at 70 mph would do, and whether or not the impact would kill me. A lot of the time, I hoped it would. 

I never got to the point of actually following through on these thoughts (thank goodness), but the fact that they even existed were a serious indicator that I needed a change. It wasn’t until almost a year later that the truth of it hit me – I was extremely unhealthy, extremely unhappy, and so lost that I didn’t even know how to begin to fix it. A close friend of mine recommended that I get the heck out of dodge. “Blow this popsicle stand,” he said. We spent some time brainstorming and eventually the idea of a health retreat came up. We got online, and Health Head Health’s website was professional, informative, and well-designed; it immediately caught my eye. 

From there, it only took about three weeks until I was signed up and headed south for H3’s Extended & Intensive (E/I) program. I was terrified. I didn’t know… well, anything. What to expect, whether I would be able to last the full 14 weeks, or even what kind of a social life I would be able to find.  The fact that I had been pretty overweight since early childhood – I distinctly remember being called “a fat alien” by some meaner classmates the one and only time I ever wore pigtails to school – only made the idea of ever making friends that would understand my situation seem outlandish.

I moved in, met the staff, and gradually started to make friends. I won’t lie - the first few weeks were pretty difficult. My depression and obesity made waking in the morning a really difficult task for me, but by the time I hit my one month ‘anniversary’ at H3, I was springing out of bed in the mornings, actively looking for new things to try, and, for the first time in years, feeling good about who I was and where I was headed. I had finally made a good decision about my health. 

I began to open up about the darker parts of my recent past to Amber, H3 Fitness Specialist, who I had chosen as my coach and fitness trainer, and to Lisette, H3 Director of Behavioral Health, with whom I had bi-weekly personal counseling sessions. I told them about everything: the suicidal thoughts, the depression, the drugs, and the awful relationship I had with my family – particularly my mother.  Being able to talk about these things was so refreshing. I wasn’t lying any more. I didn’t feel guilty or ashamed, and in this liberation I found a new kind of recovery. It wasn’t only my physical being that convalesced, but my state of mind as well.

I journaled. I participated in workshops. I went to the seminars and cooking classes. I discovered and nurtured a love of yoga. I kept track of my weight loss. After a month at H3, my mother was inspired enough by my success to participate in the program with me for several weeks. Background: my mother and I had essentially been strangers living in the same house for almost ten years. Even just the idea of it was so intimidating - four weeks of living with just her and doing all the same things every day. I really was expecting the worst but the program ended up only bringing us closer together. Now, barely six months after I enrolled in the program, we get along and support each other rather than pushing and pulling in opposite directions.  

So, two months in – I was happier, healthier, and healing relationships I wouldn’t have ever expected to be able to fix.  Problems were bound to arise at some point, though. I ended a long-term relationship around this time, and a few weeks after that I injured my foot badly enough that I was completely laid up for a week, and in pain for more than a month afterwards. It was so frustrating. My weight loss plateaued and I began to doubt again – what was I going to do once I got home? Would I even be able to maintain the progress I’d made? This was where the friends I’d made within the E/I program and the H3 staff really kept me going. It was so nice to have a support system of people that truly believed in me and pushed me to do better—even if that sometimes meant actually resting my injury rather than pushing myself out of frustration and ultimately making it worse. 

By the time my 14 weeks were up, I had lost nearly 30 inches from my total measurements and 16% of my starting body weight. I was ready to go home and truly feeling confident about what I could accomplish. About a month after I left H3, I hit the 20% mark. Very recently, I got on the scale and, for the first time in years, saw a “1” at the beginning of the number. Words cannot describe how grateful I am to myself for making the decision and following through, and how grateful I am to H3 for helping me begin my journey.

-Kerry Seiberlich; Pewaukee, Wisconsin

Lessons Learned: Healthy Environments

 



Logic tells us that environments affect our behavior. It makes so much sense when we consider examples like flowers and their need for soil, sun and water; or kids who grow up around gang activity and end up following that same path. Why is it so difficult for us to apply this same important observation to our ability to live healthy lives? We learn how to apply our critical thinking skills to problem solving in our careers... We need to use those same skills to create an environment that breeds healthy living. Here are some ideas to get started:

1.  Break Room Bests: At the beginning of the week encourage co-workers to donate a fruit of choice to be shared throughout the week. A bag of apples, a bunch of bananas... Before you know it, you've just filled the break room with an assortment of fresh fruits instead of donut boxes or candy bars.


2. Walking lunches: Scout out your neighboring areas with a fresh look to see if there are any new healthy lunch spots within walking distance. You'll be surprised how helpful that 10 minute walk is, along with controlling your portions and skipping dessert. A little fresh air never hurts either!


3. Get organized: If it takes 10 minutes or your entire afternoon, the time spent organizing can be priceless in terms of efficiency and stress management.


4. Add color: Blue for creativity, red for details... Whether it’s painting a room or just adding some flare to your desktop background, color can be such an inspiration.


5. Make a commitment: Set a deadline for the first piece to a large project, or pick an activity and ask a friend to commit along with you for support. Mark it on your calendar. Goals without deadlines never make the transition to accomplishments.


6. Identify the weed: Identify one obstacle that's in your way of achieving your goals; this could be anything from "your kids' Oreos", your snooze button, or even a sabotaging friend or spouse. What can you do to minimize your exposure to that obstacle.

Change your environment, change your life!!!

Healthy Recipes: Peanut Butter Cookie Dough Hummus

This is a fun, show-stopping dip! Who doesn’t love a dip that tastes like cookie dough?

INGREDIENTS:

2 cups Garbanzo beans, drained and rinsed

1 cup PB2

½ cup Peanut butter or Almond butter

1 cup Water

1 teaspoon Vanilla extract

2 tablespoons Sugar

½ cup Mini chocolate chips
PREPARATION:
• Combine all ingredients into a food processor, puree until smooth and whipped.

Chef’s Note: Add a ½ cup of mini chocolate chips to make a “cookie dough dip”. A half cup of mini chocolate chips will add 30 calories per serving. Serve with an apple, banana, or graham crackers.

Serves: 20

Serving size: ¼ cup

Calories: 150

Carbohydrates: 17 grams

Sodium: 210 milligrams

Fiber: 5 grams

Protein:  12 grams

Coaching Corner: What makes someone memorable?

With Devin’s Dash 2012 now in the books, I find myself asking the question, what makes someone memorable? Is it who they are? Is it what they do? Do “memorable” people all exhibit the same attributes and qualities?

Not everyone wants to be memorable. Many of us want to be tucked back within the crowd, but being memorable is something you should think about. Gregory “Devin” Sheaffer had nothing short of pure energy, but something tells me he also exhibited something much greater.
If you ask someone off the street this question, they may tell you that a “memorable” person is attractive or “memorable” people have good personalities, but I think it goes much deeper than that. I have met so many people in my life and profession; with that said, it seems the people who stand out the most are the ones that know WHO THEY ARE.

I feel like memorable people live by a self-imposed set of standards. No one has to tell them the right thing to do. They do it because they want to; for the fact that it’s the right move. These people live with NO EXPECTATION of a reward for their actions. As an example, Devin had a lot of this where he always treated people the same. I believe that memorable people are GENUINELY CONFIDENT. They have self-respect for who they are and every single person around them.

In my heart, I think everyone should strive to be memorable. I believe this is important because you never know how DEEP YOUR ROOTS RUN. How we effect people is within our control and making a difference in other’s lives whether you’re a teacher, investment banker or stay at home Mom is why we’re on this planet.

Memorable people leave their TRADEMARKS on others…what impact will you make?

Race Recovery Nutrition

Today is the big race! Hilton Head Health‘s staff has been bustling around all week long finalizing all of the exciting activities for this weekend.  And you, I bet you have been preparing too! You have been training these past few months, eating mindfully, and stretching/rolling it out. All of your preparation is admirable but what about crossing the finish line? You have finished the race (yay!), then what? Let’s chat about that post workout meal/snack.

What you eat after your workout is crucial for optimizing the recovery process (and feeling great). The recovery process begins immediately after your workout ends. When choosing a post workout meal/snack choose an option that will supply your body with the nutrients it needs to ensure full recovery and enough fuel  allowing it to adapt and improve the way you want it to. The two important nutrients that we need in a post workout meal/snack are carbohydrates and protein. Carbohydrates will replenish muscle glycogen that was depleted during your workout. Protein will reduce muscle breakdown caused by exercise. When choosing your post workout meal/snack keep in mind your goals. Whether you are looking to lose weight or maintain your weight, choose options that fit comfortably in your meal plan and daily caloric needs.

Here are a few post workout meal ideas:

• Banana (carbohydrate) and hardboiled egg (protein)


• Apple (carbohydrate) and protein shake mixed with water (protein)


• Whole wheat bread (carbohydrate) and Almond butter (protein)


• Smoothie: mixed berries, yogurt, and skim-milk (carbohydrate and protein) (This is what H3 is serving at the post race party!)


• Pineapple (carbohydrate) and low-fat cottage cheese (protein)


• Whole wheat pita chips (carbohydrate) and H3 Light Hummus (protein)


• H3 eye-opener oatmeal (carbohydrate and protein)


• Fresh fruit (carbohydrate) and low-fat yogurt (protein)

Don’t worry, the second you cross the finish line you don’t have to immediately start eating. However, you should consume your post workout meal within 30-60 minutes prior to your workout.

P.S. Don’t forget to hydrate before AND after your workouts!

Friday Fitness: Speed Training

Tomorrow is race day here at Hilton Head Health. It is the eve of our 3^rd annual Devin’s Dash and the air around H3 is buzzing with excitement as people get ready to travel the 3.1 miles from start to finish. Everyone goes into the race with a different goal in mind, some are going just to complete. Others are looking to improve their time and set a new PR (personal record). One thing that I often hear is, “aright I have done the impossible..I know that I can run a 5K without stopping! Now I want to work on getting faster!”  So how do I go about building up speed?

First off, it is important to have a foundation of training. You should be able to consistently run at least 3.1 miles. If you are still building your base and growing the amount of time that you are running, focus on that first. Having that solid foundation is crucial for building up speed and injury prevention. Speed work should make up no more than 20% of your total weekly mileage and should be done on non consecutive days.

Here are 4 workouts that can be done to build speed:

• Striders


• Tempo


• Interval


• Fartlek

Striders: These are short burst of swift running for about 30 seconds. Begin on a flat straightway, gradually accelerate for first 10 second to a challenging speed maintain for about 10 seconds and then decelerate for last 10 seconds. Keep the body upright and relaxed. Focus on a quick and relaxed cadence.  Repeat about 6 times post workout. Great place to do these repetitions is barefoot on a grass.

Tempo: This is a swift, sustained pace workout designed to build up the pace and encourage you to run faster for set period of time. For the 5Kers out there a great tempo workout is do a 5-10 min warm up at an easy pace. Follow that with 15-20 mins at a more challenging pace. Then finish the workout with 5-10 mins a easy pace. How do I determine how fast I should run? The quick and dirty advice is find a pace that it uncomfortable and hold there for the 15-20 mins. How often too we find our conversation pace and fall into a routine. This workout is designed to push you out of that routine and out of your set pace. It is more uncomfortable but that is where the speed is built!

Interval: Intervals are structured bouts of speed for a specific distance or time, followed by a specific recovery period. For those of you who have built your base off of Couch to 5K plans, these are walk/jog intervals where the walk is the recovery and the jog is the speed. These can be done my distance (the track is a great setting for these) or by time. If going by distance at the track a great workout is run 200 (half a loop) at a challenging but sustainable speed, then jog a 400 (one whole lap). Repeat this 6-8 times.

Fartlek: This is Swedish for “speed play” and that is what this workout is all about, playing around with speed intervals. They are unstructured intervals that can be included into a workout. Ex. From here to this fence I am going to run hard. Find that challenging speed, accelerate to the fence and then settle back into conversation pace. These can be a fun way to shake up the usual route. Just like the other workouts, keep good body position, body upright and relaxed.

TEDTalk Jitters

Tomorrow night I am doing a TEDTalk. I hope, as avid H3Daily readers, that you are familiar by now with the inspiring TEDTalk videos featured on ted.com. If not, stop reading this blog immediately, go to one of the links below (a few of my favorite TEDTalks) and familiarize yourself with what I’m being asked to do before reading on.

When I was asked to do a TEDTalk over a month ago, I gladly said yes. I was flattered by the invitation but quickly stored the task in the back of my mind since it seemed a distant responsibility. A week or two later Adam Martin, the genius behind TEDxHiltonHead, created a TEDxHiltonHead Facebook page. He then began uploading brief biographies of the event speakers, mine included. With great pride, I shared his posts on my Facebook page…letting all my friends know that I was a featured speaker at a ‘TED’ event. Oops. That was a mistake.

The comments steadily started posting. “Kudos to you.” “How exciting.” “Way to go!” “Congrats!” With each new post, my ego and insecurity grew in tandem.  My brain began a steady onslaught of conflicting messages. My TEDTalk could be amazing, life changing, career escalating. Seconds later the message was…I could ramble on, making no sense, as the entire world discovers I’m a big fake. Which message was I to believe? The possibility that my TEDTalk might just be fine, meaning not life altering in any way, seemed nonexistent.

As the TEDx event has come closer and my topic still remains rather unformulated, my dual brain has been careening out of control. Paralysis almost ensued. Today however, I heard myself in an H3 lecture giving advice to our guests that I needed to take myself. Let go of the attachment to an outcome and invest in the process. The process is where all the magic happens. The process is the place of change. The process is where all the lessons are learned.

The process is merely talking about something that I believe in strongly. It’s sharing what I know and not trying to dazzle anyone with some over-intellectualized topic that would make me appear erudite. If the outcome means that just one person hears something that they needed to hear, then my talk was a success. What that means for now is that all I have to do is the next right thing. That goes for all endeavors in life. Invest in the process, let go of the outcome, and do the next right thing.

So here I go – doing the next right thing (which means actually working on my TEDTalk). See you tomorrow night!

 

Some of my favorite TED Talk links:

Jill Bolte Taylor’s Stroke of Genius

http://www.ted.com/talks/jill_bolte_taylor_s_powerful_stroke_of_insight.html

Brene Brow: The Power of Vulnerability

http://www.ted.com/talks/brene_brown_on_vulnerability.html

Elizabeth Gilbert: Your Elusive Creative Genius

http://www.ted.com/talks/elizabeth_gilbert_on_genius.html

Dueling Cardio Machines: Treadmill vs. Elliptical

As the weather starts to cool, you may find yourself taking your workout indoors. Now is a good time to start shopping for some indoor fitness equipment. There are several inexpensive strength training tools such as resistance bands, Fit balls, free weights and medicine balls… but when it comes to cardio, you have a couple options. We are often asked, “What’s better, a treadmill or an elliptical?” I would say that’s a personal question. While both the treadmill and elliptical have their goods and bads, I personally prefer the treadmill. Studies have found that you burn slightly more calories on the elliptical due to the arm movement. If you’ve taken a Treading class at H3, you’ve probably been yelled at a time or two for resting your arms on the handrails. When not relying on the handrails for support, your body is forced to work harder and to engage your arms and abdominals even more. When comparing using the handrails while working out on an elliptical vs. exercising on a treadmill without resting your arms, the two burn about the same number of calories (if not a few more on the treadmill).

Before making your decision, review the benefits of each machine below and decide what’s best for you.

Benefits of a Treadmill	Benefits of an Elliptical
Impact of feet hitting ground can strengthen bones	Non-impact exercise  (easier on joints)
Motor forces you keep a steady pace	Self-controlled pace
Better training experience for runners/racers	Upper and lower body movement
Add variety to work out by changing incline and pace	Add variety to workout by changing incline, intensity, forward/backward movement,  and use of handlebars
Familiar walking motion	Once accustomed to motion, can increase intensity without having to jog

If you think the treadmill is the way to go, check out this feature on the Woodway treadmills we use at H3. I also found this interesting Elliptical infographic, which may be helpful when shopping for an elliptical. Have fun looking over all the different features of both pieces of equipment and feel free to e-mail us if you have questions!

 

by JohnScottDixon. Browse more data visualization.

 

Find Your Mantra: Unleash Your Fearlessness

I recently came across an article entitled “How Meditation Makes You Fearless,” as I began to chew and digest the title, this thought occurred to me.

Perhaps, for some, the term meditation does inspire fearlessness; however, possibly for many the term “meditation” ironically stimulates “fear” itself. Fear of the unknown, fear in the conceptual idea of having to sit still, cross-legged on a floor pillow chanting “OM” 108 times. This thought inherently makes me silently chuckle as I have too have struggled with the question, what exactly is meditation?  Is there a “perfect” meditation practice? Should I meditate a certain way, and how exactly should it feel?  I, among many of you, have found myself anxious, lost, and overwhelmed with the idea of meditation.  How am I supposed to be able to automatically flip the switch and quiet my energetic “monkey mind” (aka. constant flood of thoughts, ideas, ‘to-do’s’, emotions that may be streaming through my mind at any given moment)?

Today I write this blog in quest to help you better understand meditation so that you too can embrace becoming un-constricted, more joyful, and more present. I aspire to help you unleash your inner fearlessness!

First and foremost, unlike food choices, there is no “right or wrong” way to meditate. Meditation can serve us through many different forms: walking meditations, primordial sound meditations, chanting/mantra meditations, guided meditations, breath work meditations, etc., etc., etc. It is important to keep an open mind, try various meditation practices and decide which outlet works best for you. As for myself, I find that mantra and or chanting meditation works best.  Therefore, today I happily guide you in a simple mantra meditation.

In Sanskirt the word “mantra” means “mind vehicle.” A mantra is simply a short phrase that has no distinct meaning, to help keep you mind free of thoughts. To begin, ask yourself “Who Am I?” Then re-phrase the question to, “I AM _______.” Focus on filling the blank in with something positive. It is important to shift the energy toward the positive, as we know that thinking positively only creates space for more positivity.

Next, focus your attention on your breath. On the inhalation, say the words “I AM” silently to yourself, and on the exhalation, say the---“blank”---word. Repeat this inhalation/exhalation mantra for a selected amount of time. Start simple. Maybe devote five minutes to this mantra, then begin to allocate more time as you become more comfortable. Remember, when and if you find your mind wandering, come back to your breath—come back to your mantra.                                                       

I hope this mantra meditation can be a vehicle for manifesting fearlessness within. May it will help you to become less intimated by “meditation”. May it will help you to become more reflective, less reactive, and more grateful for your beauty, your greatness, and your being right now in this moment!

 Namaste.

Power in Patience

“A waiting person is a patient person. The word patience means the willingness to stay where we are and live the situation out to the full in the belief that something hidden there will manifest itself to us.” –Henri J.M. Nouwen.

How many times haveyou wanted something to change in your life, but only on your timing?  Think back to the years of “senioritis” when we just wanted high school to be OVER so we could move on to the college life.  How about HGTV’s House Hunters television show? “If only this house were  built in the 2000s, have black granite counter tops and have a backyard pool (w/ a slide) then I would buy it.” The truth is we all struggle with this concept of waiting for things to happen as they should.  Now there is a clear difference between waiting and being lazy.  Patience is not an absence of action, such as laziness, but it is recognizing and giving yourself permission to adapt to change, learn from mistakes and grow through both hallenging and exciting times in life.  It is an action that requires us to be in the present moment.

One of the most challenging times in my life was being in graduate school and assisting the golf programs while completing my master’s thesis.  If  anyone has ever completed of these or a huge project they know it can be very easy to say “I just want this completed; once it is done I will feel much better about my life.”  I said these words a few times when I was just starting the research process; however, I quickly realized I had to be patient and wait for my study to develop while making the most of my current tasks.  Being more patient allowed me to be more effective and efficient with my  deadlines and I was able to give myself the permission to be human, learn from my mistakes and make necessary changes with a better sense of purpose.

Where do you need to incorporate more patience in your life? What relationships need more presence from you?  What situations could you live out to the full versus always looking for the quick and maybe easy results?

"Eat your fruits and vegetables”

“Eat your fruits and vegetables!” You have likely heard this statement more than a few times. Well, how much? Check out the fruit and vegetable calculator available on The Center for Disease Control and Prevention website. Here you can calculate according to your age, sex, and activity level about how many fruits and vegetables you should consume a day.

Fruits and veggies are packed with delicious nutrients. Remember to eat the rainbow, and aim for a multitude of colors. Below is a chart to guide you on what a proper serving of fruits and vegetables is.

Use this chart as a brainstorm of new fruits and vegetables you should try! Zest up your meals with new items to avoid getting bored with your amazing healthy dinners!

Servings sizes and ExchangeList for Fruits & Vegetables
Vegetable	Serving Size	Fruit	Serving Size
Artichokes plain	1/2 c C / 1 c. R	Apple	1 small, whole
Artichoke hearts	1/2 c C / 1 c. R	Applesauce	1/2 cup
Asparagus	1/2 c C / 1 c. R	Apricots	4 whole
Beans, green, wax	1/2 c C / 1 c. R	Apricots	8 halves
Bean sprouts	1/2 c C / 1 c. R	Apricots, canned	1/2 cup
Beets	1/2 c C / 1 c. R	Banana, small	1 each
Broccoli	1/2 c C / 1 c. R	Blackberries	3/4 cup
Brussel Sprouts	1/2 c C / 1 c. R	Blueberries	3/4 cup
Cabbage	1/2 c C / 1 c. R	Cantaloupe, sm	1/3 melon
Carrots	1/2 c C / 1 c. R	Cherries, fresh	12 each or 3 oz
Cauliflower	1/2 c C / 1 c. R	Dates	3
Celery	1/2 c C / 1 c. R	Figs, fresh	1 1/2 large or 2 med
Cucumber	1/2 c C / 1 c. R	Figs, dried	1 1/2 each
Eggplant	1/2 c C / 1 c. R	Fruit Cocktail	1/2 cup
Green onions	1/2 c C / 1 c. R	Grapefruit, large	1/2 each
Greens, collard, kale, mustard	1/2 c C / 1 c. R	Grapes, small	17 each or 3 oz.
Kholrabi	1/2 c C / 1 c. R	Honeydew	1 cup cubes
Leeks	1/2 c C / 1 c. R	Kiwi	1 each
Mixed Vegetables without corn, pasta or peas	1/2 c C / 1 c. R	Mandarin Oranges	3/4 cup
Mushrooms	1/2 c C / 1 c. R	Mango,small	1/2 fruit or 1/2 cup
Okra	1/2 c C / 1 c. R	Nectarine, small	1 (5 oz)
Onions	1/2 c C / 1 c. R	Orange, small	1 each (6 1/2 oz)
Pea Pods	1/2 c C / 1 c. R	Papaya	1 cup cubes
Peppers, all colors	1/2 c C / 1 c. R	Peach, medium	1 each (6 oz)
Radishes	1/2 c C / 1 c. R	Peaches, canned	1/2 cup
Salad Greens, endive, escarole, lettuce, romaine	1/2 c C / 1 c. R	Pear, large	1/2 or 4 oz
Spinach	1/2 c C / 1 c. R	Pears, canned	1/2 cup
Sauerkraut	1/2 c C / 1 c. R	Pineapple, fresh	3/4 cup
Summer squash	1/2 c C / 1 c. R	Pineapple, canned	1/2 cup
Tomato	1/2 c C / 1 c. R	Plums, small	2 each
Tomtaoes, canned	1/2 c C / 1 c. R	Plums, canned	1/2 cup
Turnips	1/2 c C / 1 c. R	Plums, dried(prunes)	3 each
Water Chestnuts	1/2 c C / 1 c. R	Raisins	2 Tablespoons
Watercress	1/2 c C / 1 c. R	Raspberries	1 cup
Zucchini	1/2 c C / 1 c. R	Strawberries	1 1/4 cup whole berries
		Tangerins, small	2 each or 8 oz
For all vegetables 1/2 cup cooked		Watermelon	1 slice, 1 1/4 cup cubes
or 1 cup RAW

Fitness Friday: Devin’s Dash Dynamic Warm Up

Hey there, Hilton Head Health enthusiasts! Can you believe we are now only 8 days away from Devin’s Dash 2012?! We are geared up for another amazing race day. This year we expect close to 250 participants along with many of our past guest’s in attendance. It’s not only a morning to celebrate Devin’s life, but another opportunity for the entire Hilton Head Health family to reunite forces and catch up on old memories.

With that said, let’s get you ready for race morning. It’s imperative that you not only warm up before running a 5K, but you must also have a plan. Check out the video below for the OFFICIAL Devin’s Dash Dynamic warm up. Practice a few times before your running or walking this week, that way you’ll be prepared for race day. We’ll see you soon!

Proactive Cancer Prevention

The topic of my last post was cancer, and while I don’t normally address the same basic topic two posts in a row, in this case it seemed to be the right thing to do. Surveys in the United States and England a have consistently found that cancer is our greatest health fear. And according the American Institute for Cancer Research, only 20% of people believe that cancer is a preventable disease.  Alice Bender MS,RD AICR’s Nutrition Communication Manager, puts it this way , “we have a high level of fear about cancer and a feeling that there is not much we can do about it, and that is a toxic combination.”  

As a follower of H3Daily, you know about  Devin Sheaffer, H3 massage therapist and a friend to all who knew him, passed away on August 26^th, 2010. Devin died suddenly of a rare form of stomach cancer that had no known behavioral risk factors. When you see a young vibrant, apparently healthy friend die of cancer, especially a form of cancer with no known cause, it can enhance the fear and reinforce the belief that there is little we can do to prevent it. But the reality is that 1/3 of the most common types of cancers could be prevented by diet, exercise and weight management and another third by not smoking. So while it may appear to many that cancer is a bad luck, random disease (and in some cases such as Devin’s it is), the majority of cancers are caused by things we have control over. Review the AICR’s 10 Recommendations for Cancer Prevention.

We would love to see you next Saturday September 22^nd as we celebrate Devin’s life at the 3^rd annual Devin’s Dash. Proceeds of the event will be used to send local children with cancer to an overnight camp called Happiness is Camping. Visit the Devin's Dash page on H3Daily for more information about Devin’s Dash, the Happiness is Camping camp or to make a donation if you can’t attend this year's race.

[caption id="attachment_8639" align="alignright" width="420" caption="Good friends Kelia and Devin"][/caption]

The Week Ahead

Next week is going to be a big week here at Hilton Head Health. Many of you are traveling from out of town to participate in the third annual Devin's Dash Memorial 5K. You've probably heard a lot of buzz about this event and now it's finally here! In just 10 days we will be celebrating what will be a first 5K for many, a reunion for our H3 family, and a celebration of life for all! I encourage you to join us in the festivities by attending the event, donating to Happiness Is Camping in Devin's honor, or participating in a 5K in your town! Please share your experience with us on Facebook.



What else makes next week so special? Only the fact that Hilton Head Health will be hosting TEDxHiltonHeadthe night before Devin's Dash! That's right, the infamous TED inspired event is coming to Hilton Head for one night only! TED is a nonprofit devoted to 'Ideas Worth Spreading.' It started out (in 1984) as a conference bringing together people from three worlds: Technology, Entertainment, Design. Since then its scope has become ever broader.

TEDx was created in the spirit of TED's mission. The program is designed to give communities, organizations and individuals the opportunity to stimulate dialogue.  Our event is called TEDxHiltonHead, where x=independently organized TED event. At our TEDxHiltonHead event, TEDTalks video and live speakers will combine to spark deep discussion and connection. 

Check out the list of allstar speakers:

• Tony Knapp - Tony is a highly respected speaker, trainer and consultant. He addresses thousands of men and women each year on a variety of business disciplines and his client list includes such well known companies as General Electric, FedEx, IBM, Marriott International, Nordstrom Department Stores and many other recognizable organizations. Tony is also a frequent contributor to a number of educational institutions including Ohio State University, United States Air Force Academy, University of Illinois and Yale University.


• Kurt Struver - Kurt was born and raised in the New York City suburbs. He went on to graduate from the NYU Stern School of Business and the Columbia University Not For Profit Institute. In his professional life he was the Business Manager for the Solomon R. Guggenheim Museum and Administrator for the Cooper-Hewitt Museum, the National Museum of Design and the Smithsonian Institution. Since 1988 he has been the Development Director, Administrator and currently the Executive Director at Happiness is Camping a Non-Profit summer camp in New Jersey for girls and boys with cancer.


• Jennifer Graftdyk - Jennifer Graftdyk is Australian born, but is truly a citizen of the world. Continental parents, living overseas and extensive travel lead her to thirst for life. A passion for inspiring experiences, different lands and ancient knowledge brought on her pursuit of whole spectrum wellness. She graduated from Dovestar Holistic School with certificates in Colon Hydrotherapy, Inner Cleansing, Kriya Master Massage Therapy, and Reiki Master…just to name a few. Jennifer was the Executive Director of the Southeast division of Dovestar Holistic School for 6 years and a Senior teacher at Dovestar Holistic School for 8 years. She founded her own wellness location, Oasis Life Spa in 2006. Jennifer's extensive experience shows her deep love of the industry and passion for self discovery.


• Lyle Orr - Lyle's talk is going to leave you feeling inspired to conquer anything! Lyle Orr lives in New Richmond, WI with his wife Jessica, son Jacob and daughter Ashlie. New Richmond is near the border with Minnesota where Lyle was raised on a large resort. Professionally, Lyle has worked as a Business Intelligence Data Architect for Univita Health for the past 12 years. When not performing his ‘Data Geek’ skills, he enjoys spending time with... his DJ business doing school dances and weddings which he has built over the last 13 years. Since his visit to Hilton Head Health in April 2011, he has enjoyed substantial weight loss and overall improved health that better enables him to spend time in the outdoors fishing, hunting and spending much more meaningful time with his family. Wellness has become a passion for Lyle trying to inspire and help others that struggle with weight issues.


• Lisette Volz, MSW, LMSW - This talk will come from the heart... Lisette is the Director of Behavioral Health for Hilton Head Health. In addition to facilitating psychotherapy sessions with a solution-focused approach to increasing personal happiness, Lisette lectures on subjects related to emotional resilience, motivation, and mindfulness. She has a special interest in food addiction, obesity related issues, and emotional eating. Lisette received her Master’s in Social Work at the University of South Carolina and received post-graduate training in mind/body medicine from the Harvard Mind/Body Medical Institute. Her training at Harvard won her the position of Program Director for the Columbia Mind/Body Medical Institute. Her eclectic experiences include owning a private practice in psychotherapy, being the Event Marketing Manager for Food & Wine Magazine, and owning an indoor-inflatable play center and toyshop for children. She has two daughters, Gabrielle age 11 and Delany age 8.


• Bob Wright, M.A.T. - The Yoda himself will also be speaking... Bob Wright is the Director of Education at Hilton Head Health. His goal is to provide Guests with the knowledge needed to make informed decisions on personal health habits. His expertise includes nutrition, weight loss management and disease prevention. Bob has been educating Guests at Hilton Head Health for over 30 years and holds a Master's degree in Health Education from the University of South Carolina.


• Adam Martin, B.S., ACSM Health Fitness Specialist® - Adam is the Hilton Head Health Director of Fitness, responsible for Lifetime Fitness and the Internship Program. Adam provides education, weight and health assessment and programming, as well as individualized fitness training.  Adam graduated with a B.S. degree from the University of Florida in Exercise Physiology/Biomechanics and is certified through the American College of Sports Medicine as a Health Fitness Specialist.

More information can be found at https://www.facebook.com/TEDxHiltonHead.

Lessons Learned: (Re)Finding Treasures

For the past week, my preschooler, Hala, had been finding, what most would call random things (i.e. trash), and bringing them to me saying, “Look Mama, I found a treasure!” A missing blue bead, a leaf from the house plant, a piece of dried pasta that never made it into the pot… you know, all that stuff kid’s seem to find. She’s holding the items ever so carefully and looking at them like they are about to unveil the secret of life. The fascination is so positive, like she cannot wait to learn all that she can about this newfound treasure.

Hala’s preschool follows the Reggio Emilia Approach, a philosophy that is based on the principles of respect, responsibility, and community through exploration and discovery in a supportive and enriching environment based on the interests of the children through a self-guided curriculum. The children are encouraged to explore their curiosity about things, ask questions, and then figure out how to learn the answers. These problem solving skills are critical to life and it’s the process that needs to be learned, not necessarily the final answer. In this approach, there is a lot of discovery and self-satisfaction that really enhances self esteem and self worth.

As adults, there are many things that we take for granted or dismiss as unimportant that may otherwise in fact help us keep a positive outlook on our lives and our achievements. When you were getting ready this morning, did you stop and smile at yourself in the mirror? Did you allow your mind to linger for a moment on that special memory as you put your jewelry on? Did you notice the absence of that annoying pain in your lower back when you got out of bed, since you’ve re-committed to your exercise plan? Did you stop for a second to enjoy the warmth that your hands felt as you wrapped them around your coffee cup? Did you enjoy your breakfast as if you were tasting it for the first time—or did you rush through the meal to get on with your day? Don’t dismiss these small details as unimportant. Small successes and accomplishments are what we use as building blocks for self esteem and self worth which lead to positive reinforcement for change or continued healthy habits.

Today’s task: Discover a part of your world in a new light. Experience it if for the first time and linger in the satisfaction it brings you.

[caption id="attachment_8630" align="alignright" width="420" caption="Hala at preschool"][/caption]

Healthy Recipes: Lentil Soup

 



INGREDIENTS:

1/2 tablespoon Olive Oil                            

1 cup Onion, diced             

4 cups Lentils                                  

3 Bay leaves

1 1/2 cups Tomatoes, canned and diced (use tomato juice)

2 tablespoons Garlic, minced

12 cups Water (No vegetable stock)

1 tablespoon Salt

PREPARATION:

• Heat soup pot at medium heat.    


• Add olive oil to pan and allow to warm; then add garlic and onions, cook until translucent.


• Add lentils, tomatoes, and bay leaves; sauté for 5 minutes, continue to stir.          


• Add water and salt; boil until the lentils are cooked (about 45 minutes).

Yield: 35

Serving size: 1/2 cup

Calories: 80

Sodium: 230 milligrams

Carbohydrates: 14 grams

Fiber: 7 grams         

Protein: 6 grams

Sharing Success: Karen P

Now into the second week of September, I am getting more and more excited. Do you know why? Well not only is the third annual Devin’s Dash coming up, but Karen P will be here for our Yoga Retreat.

The beauty of H3@Home is that we have the opportunity to build a deep relationship with our members, one that is everlasting. What’s interesting is that when they come back to attend our day to day program they’ve experienced revelations, hit goals, found results and already discovered how to set themselves up for future success and sustainability.

Check out the bullet points from none other than Karen P herself and discover how H3@Home coaching impacted her lifestyle for the long run…

H3 Coaching Revelations:
• I truly changed my lifestyle and didn’t just “get on a health kick”
• I can be much more consistent then I thought I could be
• I am impacting those around me by the changes I’ve made
• I can’t turn back now…too many people are invested in my progress
• I feel SO much better physically and mentally
• I fall asleep instantly at night
• I make good choices in restaurants and plan ahead when needed
• I have made new friends outside my previous social circle
• I am less of a “homebody”
• I have newfound confidence

“I have only scratched the surface of what I’m capable of…”

H3@Home Coaching Goals Achieved:
• Started planning meals & cooking on Sundays
• Inventoried & restocked the freezer & pantry
• Changed dessert to 1-2 times per week (instead of daily)
• Developed a regular exercise program
• Got more consistent on sleep
• Ate more protein than before I went to H3
• Started eating 5 times a day instead of 3
• Began to workout even while traveling

H3@Home Coaching Results:
• 18 total inches lost since returning from H3
• 28 total pounds lost since returning from H3
• 40 pounds total lost since leaving for H3
• BMI lowered by 3.1 points
• 15% of body weight lost
• Blood pressure lower and in healthy range
• Three 5k runs completed to date with 13 minutes total time improvement

H3@Home Coaching Setup for Future Success:
• Fitbit purchased & utilized daily for calorie burn & logging calories consumed
• Regular walking & Zumba class schedule implemented
• Active.com membership—new race possibilities
• Plenty of equipment/videos/Wii at home
• New coach set up for accountability

Pregnancy Nutrition 101

Within this past year we have been so lucky to have many new babies from H3 Staff mothers. Rosie Quistian, is one of the wonderful cooks in the H3 kitchen and we are sad, yet happy, to see her go on her maternity leave today. She is 9 months pregnant and we wish her and her new baby boy the best of luck. He is very lucky to have her as his mother. 

Along with hormonal changes, painting rooms and baby showers; nutrition plays a big part in pregnancy and nursing. There is no magic formula for a healthy pregnancy diet. Actually, the basic principles of nutrition remain the same: lean proteins, whole grains, fruits and vegetables. That said, there are a few nutrients during pregnancy deserve special attention. Here are a few tips on basic pregnancy nutrition:

Nutrient	Benefit	Source
Folate and Folic Acid	Prevent birth defects	Green leafy vegetables, citrus fruits, and fortified cereals
Calcium	Strengthens bones	Dairy products, spinach, fortified cereals, and fortified fruit juices
Vitamin D	Promotes bone strength	Fatty fish (tuna or salmon), eggs, and asparagus
Iron	Prevents anemia	Lean red meat, poultry, fish, and nuts
Protein	Promotes growth	Lean red meat, poultry, fish, eggs, lentils, and peanut butter

 

Nutrition is key during pregnancy and while nursing. I know immediately when you deliver the baby you are excited to work-out and cut calories but remember to be mindful of your baby if you are nursing, maintain a proper calorie count.

Best of luck to Rosie Quistian and her new beautiful family, enjoy the exciting journey!

Friday Fitness: BOSU Ball

Challenge your balance with three simple body weight exercises and the BOSU (Both Sides Utilized) ball. With a flat platform on one side and a rubber dome on the other, this simple, yet creative tool, adds an element of instability to your ordinary workout. When using the BOSU, core integration/utilization is always, always the intention!

The BOSU forces us to be aware of our bodies as we are forced to find our center of gravity at every single moment. Ultimately, adding the BOSU helps enhance overall strength, mindfulness, as well as balance—all of which are important for functionality, sustainability, and injury prevention!

Readiness For Change Quiz

How ready are you to change?  Take this 10 question quiz to find out.

Professor James O. Prochaska and his colleagues at the University of Rhode Island developed the Transtheoretical Model of Change in 1977.  The five stages of change were constructed from many years of analyzing different theories in psychotherapy.  The process of a specific behavior change typically follows a series of stages:

1.  Precontemplation – “I can’t change this behavior” or I won’t change this behavior”


2. Contemplation– “I might change this behavior”




• Individuals hoping to enter the preparation stage must first define their motivators, obstacles and solutions.




3. Preparation(0-3 months) – “I will change this behavior”




• The individual will create a set of necessary guidelines and seek support for the ensuing attempt at change.




4. Action(3-6 months) – “I am changing this behavior”




• It’s common that within this stage individuals relapse.  Successful lifestyle change stems from the ability to recover from such slips.




5. Maintenance(6+ months) – “I still am changing this behavior”




• Continued adherence to the new behavior for an extended period of time will lead to the habit becoming part of the everyday lifestyle.

Are you thinking about changing a bad habit or unhealthy behavior? Take this 10 question “ready or not” quiz and see just how ready you are.  Use the key at the end of the quiz to help better understand what stage you might be in.

1. Regarding my awareness about this behavior:

a. Others have suggested that I have a problem behavior but I don’t agree.

b. I might have a problem behavior but I am not sure.

c. I have a problem behavior.

2. When a loved one or trusted friend suggests that I may have a problem behavior …

a. I am likely to tune them out, change the subject or get defensive.

b. I don’t like it, but I know that they see something that worries them and are right in

expressing concern.

c. I am ready to listen and talk about it.

3. This problem behavior …

a. is really just a nuisance and I don’t have time to deal with it.

b. is causing me worry and/or distress.

c. is causing me, and some of the people I care about, significant worry and/or distress.

4. When I think about my problem behavior …

a. I usually make excuses, rationalize or minimize its impact on my life.

b. I want to change but I don’t because of fear, pride or lack of motivation.

c. I really want to change but don’t know how to begin or continue once I start.

5. Regarding knowledge of my problem behavior:

a. I know very little about it.

b. I have begun learning more about it.

c. I have learned a great deal about it.

6. Regarding my knowledge of resources for my problem:

a. I don’t know of any resources.

b. I have learned about some of the resources available but don’t feel I have enough

information.

c. I have more than adequate knowledge about how or where to get help.

7. Regarding my current motivation for change:

a. I have practically no, or very little, motivation at this time.

b. I have some motivation to change but I will need more to succeed.

c. I am very motivated to change.

8. Regarding my current plans to change:

a. At this time, I have no plans to change.

b. I am thinking about change and the impact it would have on my life.

c. I have a definite plan for change.

9. Regarding my support for change from others:

a. I have almost no support from others.

b. I have some support but it may not be enough.

c. I have excellent support.

10. Regarding previous attempts to change:

a. I have never seriously attempted to change this behavior.

b. I have tried to change on one or more occasions but have failed miserably.

c. I have tried to change before and have had some temporary success.

 

Scoring key

If you answered “a” to any question, give yourself 1 point.

If you answered “b” to any question, give yourself 5 points.

If you answered “c” to any question, give yourself 10 points.

 

Results

Total your score. If your score is:

10-15 points, you are in the precontemplation stage. Your score suggests that you are not yet ready to engage in changing this problem behavior.

16-40 points, you are in the contemplation stage. Your score suggests that you are considering

changing this behavior but are not quite ready. People in this stage seek knowledge and  additional encouragement before they engage in behavior change.

41-100 points, you are in the preparation stage. Congratulations. Your score suggests that you are preparing to change this behavior. People in this stage have acquired additional knowledge and support and have a viable plan.

Sources: Changing for Good by J.O. Prochaska, J. C. Norcross, and C.C. DiClemente. Morrow, 1994; The Transtheoretical Approach: Crossing the Traditional Boundaries of Therapy by J.O. Prochaska and C.C. DiClemente. Krieger Publishing Company, 1984.

Modern Meditation

If you haven’t made a practice of meditating because the whole idea conjures up images of Birkenstocks, tree-hugging, and granola, then it’s time for you to leave the 1960’s mindset behind and embrace modern meditation. Yes, there’s an app for that.

The health benefits of meditation are widely recognized among all areas of medicine and science. As medicine, science, and technology advance, meditation matches their pace. Meditation refuses to be tossed aside like some relic from the days of forgotten health fads. Instead, meditation has modernized. Guided meditations are just a YouTube video, app, podcast or website away. That, and the fact that all those resources are free, really means just one thing -- no more excuses.

Just in case you have been too busy with your fast-paced, perpetually-stressed life and somehow missed the memo on the health benefits of meditation, below is a quick recap.

What Stress Does…	What Meditation Does…
Increases heart rate	Decreases heart rate
Increases blood pressure	Decreases blood pressure
Increases respiratory rate	Diminished respiratory rate
Causes a higher pulse rate	Lowers pulse rate
Increases oxygen consumption	Decreases oxygen consumption
Increases blood lactate	Decreases blood lactate
Increases muscle tension	Decreases muscle tension
Produces cortisol	Reduces cortisol
Production of noradrenaline	Reduces noradrenaline

Now that you’re up to speed, I want you to take part in the Great American Meditation Experiment. Okay, I made that experiment up. I just want you to make a commitment. I want you meditate for an average of 15 minutes a day for two weeks straight using any or all of the resources below. On day one, I want you to rate your stress levels on a scale from 1-5, with one being not stressed at all and five being highly stressed. Then, on day 7 and day 14, rate your stress levels again. The goal of this experiment is for you to recognize that just 15 minutes a day of meditation can greatly reduce your stress levels. I feel certain that you will see a huge return on your time investment.

Get Started…

YouTube Videos:





Websites:

Fragrantheart.com 

Audiodharma.org 

Podcasts:

Mary and Richard Maddux Meditation Oasis (iTunes)

Apps:

Take a Break – Guided Meditations for Stress Relief (for iPad & iPod)

Buddify (available for iphone & Android)

Albums:

Sleep Easily: Meditations by Shazzie (iTunes)

Chain Restaurants Display Calorie Information... But Will It Lead To Healthier Decisions?

You may have already heard that as part of the Patient Protection and Affordable Care Act (a.k.a. Obamacare) restaurants with 20+ locations are required to post calorie counts on their menus. What you may not know is PPACA does not only affect fast food restaurants—but chain restaurants with buffets, convince stores, concession stands and even vending machines. Your next trip to Golden Corral may have you second guessing that endless buffet once you’ve had a chance to count the calories on your first plate alone—never mind the second or third.

Like me, you may be wondering if the calories posted will actually be accurate or underestimated. According to an interview with NPR health policy correspondent Patti Neighmon, we can assume the calories counts are correct give or take about 10 calories. While some menus under reported by over 100 calories, they surprisingly found that many restaurant postings actually overestimate calories content.

But will this be enough? Maybe so maybe not, but I think it will get people thinking. While traveling in D.C. this weekend I stopped in a Chipotle that had calorie counts posted. I was happy to see that my bowl (that is typically enough for two meals) was one of the healthier options on the menu but surprised when I realized that the $1.50 order of tortilla chips I was considering were an extra 570 calories. In this case, the calorie posting definitely did its job! My point is, we may not walk in a restaurant, look at the calories posted on the menu and walk right back out, but we may be prompted to make ‘better’ and more informed decisions.

Personally, I am excited for restaurants to start making the change. Although I consider myself pretty educated when it comes to healthy choices, I think I may find some of my random indulgences just not worth it. No matter how much we plan ahead, there will always be times when have to make a decision on the spot. In this case, my visit to Chipotle was unplanned but I was still able to make a smart decision due to their calorie postings. I think these new calorie counts will help lead to the ‘better’ or ‘best’ decision making. Do you think they will help you?

Healthy Recipes: No-bake Chocolate Peanut Butter Cookies

It is far too hot outside to start the oven. Try these No Bake Chocolate Peanut Butter Cookies; they will melt in your mouth.

INGREDIENTS:

3/4 cup Sugar

1/2 cup Peanut butter, creamy

1/4 cup Cocoa powder

1/4 cup Skim milk

1 teaspoon Vanilla extract

1/4 teaspoon Cinnamon, ground

1 tablespoon Instant espresso

3 cups Oats, quick cooking

1/4 cup Coconut, sweetened

PREPARATION:

• In medium saucepot, warm milk over medium heat. add instant espresso and allow the espresso to dissolve.  (This process can also be done in the microwave.)


• Once the espresso has dissolved add sugar, peanut butter, cocoa powder, vanilla extract, and cinnamon.


• Continue to cook the chocolate mixture over medium heat. Warm until the sugar has dissolved or become less grainy. Continue to stir until done.


• Once the sugar has dissolved, remove the saucepot from heat and add the oats and coconut.


• Stir the mixture.


• When the mixture is still hot, scoop 3/4 ounce of "dough" on parchment paper.


• Allow mixture to cool at room temperature.


• Once the "dough" has set, it will hold its shape.


• Enjoy!

Serves: 25 cookies

Serving Size: 1 cookie

Calories: 100

Carbohydrates: 15 grams

Sodium: 30 milligrams

Fiber: 3 grams

Protein: 2 grams

No Comparison

Some of the most unhappy years of my life were years when I wanted to be like everybody else. I spent a lot of time comparing myself to others and, in my mind, always coming up short. Plagued by a sense of insecurity and all my imaginary reasons for feeling “not good enough,” I turned to food as both a source of comfort and a hiding place. In response, exercise became a form of punishment and a way to earn more food—a vicious cycle and a miserable existence, to say the least.

After a lifetime of yo-yo dieting and obsessive exercise, I discovered that the key factor to managing my weight actually had little to do with calories, carbs or crunches and everything to do with how I perceived myself. Until I could love myself enough to take care of my body, mind and spirit, no amount of dieting or exercise could begin to solve the problem.

As a wellness coach, I am fully aware that a list of rules about what to eat and how much to exercise is not the complete answer. While it is important to nourish our bodies with healthy food and to exercise consistently, the very foundation of health is our sense of self-worth and the value we place on our existence here on earth.

In her video on self-love, author Louise Hay uses babies as an example. “Ever hear a baby say, ‘My hips are too big?’” she asks.

Think about a newborn baby who has no reason not to be totally in love with his/her body. He will be thoroughly fascinated with his fingers and tiny toes. She will be completely unselfconscious about her fat knees, pudgy belly and unruly hair. That’s because babies live in the moment. They love themselves unconditionally! It is only when they hear criticism from the outside world that they begin to question their value. It happens to the best of us. We grow up! We compare ourselves. And the effects are often debilitating.

Before we can change the behaviors that are impacting our health, we must first fully accept ourselves and value who we are. After all, would you tell an overweight child, “I’ll love you when you lose weight?” Of course not! So why would you love yourself any less now than you will when you lose 30 pounds? Start today. And if you find it difficult, try just being “in like” with yourself for a few hours. (You can always go back to hating yourself if it doesn’t work out!)

Loving yourself is not a sign of vanity or arrogance. It’s a matter of respecting and appreciating the magnificent being that you are—not will be, could be or should be—but already are.

Who wants to be like everybody else when you can be the one and only, original YOU!

Pop Quiz: Fill in the blanks

People often say that I’m good at _______________________________________.

My closest friends value me for my _____________________________________.

The qualities I value most in myself are __________________________________.

I’m proud of myself because ___________________________________________.

What's In Your Lunchbox?

Sure the classic peanut butter & jelly sandwich is a quick & easy staple but is it nutritious?  Lunchables are another easy lunch item but what nutritional value do they have?  This may leave you wondering – how can I pack lunches that are quick, tasty AND nutritious?

My suggestion to you is to think about what you want to eat and plan ahead!  Packing is a lot easier when you plan it out.  Whether you’re going back to school or work, we have some great quick meals that can be lifesavers.  And yes I recommend buying a lunchbox with a freezer pack.  They make them pretty stylish these days so no embarrassing moments.  Here are some of my favorites:

• Chickpea Salad Sandwich


• Tuna Swiss Melt


• Turkey Panini with Sundried Tomato Basil


• Chicken Caesar Wrap


• Turkey Club Sandwich


• Chicken Salad Sandwich


• Steak Fajita Wrap


• Chipotle Chicken Wrap


• BBQ Pork Sandwich


• Roast Beef Philly Melt

While you’re out buying your lunchbox, don’t forget to pick up some Rubbermaid containers for after school or mid-day work snacks.  Here are some to try:

•  Fresh fruit – grapes, banana, pre-peeled oranges or even an apple with 1 tbsp of peanut butter


• Low-fat string cheese


• Light hummus with whole wheat pita baked chips


• Pita or baked tortilla chips with fresh salsa


• 1 ounce of walnuts, pistachios or almonds  (be careful of allergies when sending with your little ones)

The key to planning your meals for the day is to cross utilize!  Think about how you can turn last night’s entrée into a simple sandwich.  Whatever you do – make sure you plan first, then prep and assemble.

What are some of your favorite lunch ideas?