Get H3 Inspired: Karen McCarty-This Place Rocks

Here's a treat from Karen McCarty! You may have seen Kerrie's testimonial video on the H3 website, but today she'd like to update you on some of the progress she's made since visiting H3 in 2011. Thanks for sharing, Kerrie. We're so proud of you!

Hello!

After my three-week stay at Hilton Head Health (H3) in 2011, I knew I would visit again and this year I returned for the last two weeks in June. I saw so many familiar friends that I met from last year, it turned into a great reunion!

I’m thrilled with the success I’ve experienced from my visits to H3, which has made it easier to stay motivated and on track with my meal and exercise plans. To date, I’ve lost 12% of my weight and my glucose levels remain in the Normal range. By adopting H3 healthy lifestyle changes, I’ve learned to manage my diabetes without taking medication. I’ve seen a significant improvement this year compared to 2011.

But a vacation at H3 is more than a return to health. It’s a return to our childhood! Where else do you find 20 adults on “noodles” in the pool, belting out oldies as we move and groove? Or taking a bike ride, playing golf, or kayaking? And don’t even get me started on Zumba in the Pool or Wii Dance!

The food and cooking classes are fabulous and the new H3 Healthy Kitchen is beautiful, with a large display screen so we can see everything the Chefs are preparing (my favorites are Sautéed Chicken Breasts with Peach-Chili Sauce and Eggplant Caponata).

They are constantly updating the program with new exercise classes and seminars. “Creating a Wellness Vision” and “Mastering Motivation” are two of my new favorites. The staff at H3 are brilliant at what they do, and they give us the tools to take home with us to ensure our success.

All I can say is, This place rocks.

-Kerrie McCarty, Portland, Oregon

If you'd like to pay it forward and share your Hilton Head Health story, please contact Alicea Glover at aglover@hhhealth.com.

Strength Training for Aging Adults

At Hilton Head Health, we have several aging adults who come to me with concerns about safe exercise. Check out these functional exercises targeted specifically for those ages 50 and older. Functional exercise is important for this age group to increase mobility and keep joints from stiffening.

 Balance Exercises:

1. Walk The Line. Find a flat surface, preferably one with a visible line you can follow, such as tiles on the floor. Try your best to walk straight for about ten feet, then walk back. Focus on standing tall and straight while walking with one foot in front of the other, heel to toe.  Repeat this 2-4 times. This exercise will help to challenge your balance and everyday functional fitness.


2. Standing on one Foot. Stand tall with both feet on the floor. Focus on a fixed point ahead of you, eye level or above. Slowly raise one leg. As the raised foot maintains dorsiflexion, invite the leg to raise higher. Perform this by inviting in the quadriceps muscle integration. Ideally, hold your balance for 30-60 seconds, lifting the leg higher each 10 seconds. If you currently struggle with balance, use a chair or wall to help stabilize yourself. Once you have completed two to four rounds of the 30-60 second hold, switch to the other foot and repeat the series. Be mindful as it is okay if you wobble a bit or have to drop your leg for a second.  Adjust, re-center and simply pick it back up and continue the 30-60 second set. This exercise, if done regularly, will help to challenge your core strength and balance.

Leg Exercises:

1. Chair Squats (2 sets/12-15reps). Start seated with your feet flat on the floor, legs in a 90 degree angle. Without using your hands, stand up from the chair- sit back down, and repeat. Be sure to push up through your heels, however adhere to a soft flat foot stance when standing up to avoid injuring your knees.  This exercise works your quadriceps, hamstrings, and core, as well as helps to strengthen weak knees and inspire everyday functional activity.


2. Seated Leg Extensions (2sets/12-15 reps). While sitting in a chair, raise one leg in the air so it is in line with your hips. Keeping your foot flexed (dorsiflexion) while lifted. This will help to invigorate your quadriceps. Gently lower the leg back on the floor. Repeat this movement for 12-15 reps with your right leg, then switch legs. This exercise works your entire lower body and core, as well as it helps with functional balance.


3. Standing Calf Raises. (2 sets/15-20 reps) Stand tall with both feet parallel and toes facing forward. Slowly raise your heels off the floor, thus lifting onto the balls of your feet. Hold at the top then slowly lower back down. You may want to stand next to a chair or wall for support if you find yourself having trouble with balance. To add variation, try pointing your feet outward (toes out to corners, heels in) and inward (toes in towards one another and heels out) thus, targeting various areas in the calves and/or place one foot hooked behind calve and raise one single leg. This exercise works your calves as well as help to promote balance and ankle flexibility/stability.

Arm/Core Exercises:

1. Supermans. (2 sets/12-15 reps). Place a mat or towel on the floor. Lying down prone (on your stomach-head down, forehead center on mat), simultaneously raise your right arm and left leg. Try to keep your spine in line, and focus the attention on length vs. height. Once lifted, pause for a moment then slowly lower yourself down. Switch sides every repetition, therefore alternating the opposite arm and leg. This exercise works your spine, lower back, and lower core. If emphasis is on length, the exercise can help to strength upper back, lats, hamstrings, gluteus and core.


2. Plank. Start in all fours with hands and knees on floor. Place your hands directly under your shoulders and your knees directly under your hips. When ready, extend one leg back and plant the ball of your foot into the floor.  If you are comfortable here, plant the other foot into the floor and press up into a push-up starting position. If this is too challenging, drop to your knees. Be sure to engage your core and keep your tail bone tucked downward, however do not hyperextend. Your bum should be level with your body, as the body should be in a “plank” position.  Reach back through your heels to invigorate the upper leg muscles. Hold this position for 10-30 sec to start, then work your way up to one minute. Repeat 2-4 times per session.


3. Wall pushups. (2sets/12-15 reps) Stand with about one to two feet between you and a wall. Place your hands on the wall in pushup position. Rise up on your toes, tuck your tailbone under and pull your lower belly in. Slowly lower yourself closer to the wall then push yourself away. The more distance you place between you and the wall, the more challenging this exercise will be. This exercise works chest muscles, biceps, triceps and core.


4. Seated Chair Dip. (2sets/12-15 reps) Start by sitting in a chair. Set your feet as far away from the chair as you can and place your palms on the edge of the chair- fingers pointing to your bum. Slowly lower yourself so your backside almost touches the floor and or your elbows bend to a 90 degree angle. Press into your palms and use your triceps to raise yourself back to the starting position, elbows straight but not locked. This exercise works your triceps.


5. Arm Circles. (2sets/25 reps) Standing or sitting tall, hold your arms out on each side. With your thumbs pointing up, slowly move your arms in a forward rotation. Then, point your thumbs down and move them in a backward rotation. Perform small quick circles. Do 2 sets of 20 -25 repetitions rotating forward as well as rotating back. This exercise works your shoulders. To integrate more balance, try standing on one foot!

Healthy Recipes: Turkey Chili

INGREDIENTS:

2 teaspoons Olive oil

2 Cups Water

6 Cloves garlic, minced

2 cups Onion, chopped 2 cups water

1 cup Green bell pepper, chopped

1 cup Red bell pepper, chopped

1 can (16 oz.) Kidney beans, drained

24 ounces Ground turkey breast or beef tenderloin

1 ½ Tablespoons Chili powder

1 can (15 oz.) Black beans, drained

1 Tablespoon Dried oregano

1 can (14 ½ ounces) Diced tomatoes, undrained and no added salt

1 Tablespoon Unsweetened cocoa

1 teaspoon Ground cumin

1 can (14 ½ ounces) Vegetable broth or stock

2 Chipotle chilies, canned in adobo sauce, minced

2 cups Cheddar cheese, shredded, reduced-fat

PREPERATION:

• Pre-heat oven to 375°F


• Heat oil in saucepot.


• Add garlic, diced onion, green pepper, red pepper, kidney beans, ground turkey and chili powder.


• Stir and sauté for 5 to 10 minutes.


• Add water then the next 7 ingredients.


• Bring to a boil.


• Reduce heat, simmer uncovered for 10 minutes and stir occasionally.


• Spoon half of bean mixture into the bottom of a 13 X 9 inch baking dish.


• Sprinkle with 1 cup of the cheese.


• Top with remaining bean mixture.


• Cover and bake for 30 minutes at 375°F.


• Uncover and sprinkle with remaining cheese.


• Bake for an additional 10 minutes.


• Serve with baked tortilla chips or one 6” corn tortilla (60 calories, 0 grams fat)

Number of servings: 12

Serving size: 1 ½ cups

Calories per serving: 214

Fat grams per serving: 3.3

Coaching Corner: Forging through Failure

“I have missed more than 9,000 shots in my career. I have lost almost 300 games. On 26 occasions I have been entrusted to take the game winning shot…and I missed. I have failed over and over and over again in my life. And that’s precisely why I succeed.” – Michael Jordan

The environment out there is set up for us to look at our failures. It’s inevitable that we’ll focus on what we’re not doing first, rather than what we’re doing. I found an article recently called “The Ten Reasons Why We Fail” by David DiSalvo and with it I learned a lot. I am asking you to now look at your approaches to failures. Not tomorrow, but today.

Failures are the exact reason why people do succeed. Not just the Michael Jordan’s of the world, but for every successful person out there attached are plenty of failures. With every change you make in your lifestyle, there will be at least one failure.
What I am getting here is that forging through failures comes down to how you look at them. How you make your approach. Maybe you’ve never been successful at controlling your night time eating or the steady exercise plan has never been a part of your playbook. Those are only missed shots and with every miss, there will always be that next opportunity.

What I am saying is that if you choose to see a failure as positive; a learning experience – you will grow stronger, better and wiser. Failures are learning experiences that will fuel your success. Get up this weekend and take another angle on something you’ve failed at. Maybe use the backboard this time or ease it in for a layup. Remember that not everyone can slam dunk, but once you look at your failures differently that hoop will open up.

Friday Fitness: Strength Training on the Treadmill

Many guests come to H3 and find that one of their favorite classes is treading. This is a great cardio workout that can be done at home, in the hotel gym, or on any piece of cardio equipment. But for today we are going to focus on the treadmill, and how to add an element of strength training to your workout.  I have 3 moves for you that will increase the challenge and benefit of your workout. Check out the workouts below and enjoy. These workouts are guaranteed to give you some looks of admiration from other gym goers.

Use the treading workout routine that we have posted here on h3daily.com.  Instead of doing the speed intervals, add in the strengthening exercises.

Workout Option 1

After Hill 1: 10-15 pushups

After Hill 2: 8-12 squats

After Hill 3: 1 minute of lunges

Workout Option 2: Advanced

After Hill 1: 10-15 pushups, 10-15 squats, 1 minute of lunges

After Hill 2: 10-15 pushups, 10-15 squats, 1 minute of lunges

After Hill 3: 10-15 pushups, 10-15 squats, 1 minute of lunges

Taking A Stand For Health

We've talked about the toll sitting for too long can take on our bodies before. Adam even shared an eye-opening Infographic that really helped put things into perspective. Today, I'd like to share an update on the subject. I ran across this clip from CNN on the danger of sitting or standing for too long, which got me thinking. I spend most of my workday behind a desk and have to force myself (and admittedly sometimes skip) working out when leaving the office. I came to the realization that on days when I go for a walk during my lunch break, I don’t have to convince myself to exercise after work as much. In fact, on days when I'm running back and forth, from one location to the next, I have more energy and am more eager to exercise. Coincidence? I think not. Among the countless health benefits of exercise, it also makes you more alert and energized throughout the day, which in turn can mean you don't have to rely on as many snacks or cups of coffee to be present in each moment. Take a moment to watch this feature on CNN and ask yourself how you can fit more steps (or even just standing more) into each day.

Keeping Fitness FUNKY

Bethany Myles, Program Intern Fall 2012

As we settle into fall, I realize, we are fortunate to live in a time where being fit is not just for athletes and celebrities; it’s essential to improving our quality of life. Health initiatives and increase of chronic illness have helped to shed light on the benefits of being physically active. As a result, there has been a boost in the fitness industry to create new forms of activities; how can one keep up with the trends. I personally love to see all the new dance crazes that come along. Whether it is Latin, hip hop, or jazz dance inspired,Americais moving to some beat and I love it!! You may not be a seasoned dancer or ready to join the fitness dance craze but have no fear, I am here with 10 ways to keep your fitness routine fresh and FUNKY! So take a moment... close your eyes and put your thinking cap on because we are going on a FUNKY ride.

1) Treat yourself to some new funky fitness attire. A little retail therapy won’t hurt especially, if it will bring a spark to your workout. Make a statement with some colorful shoes for that morning run or groovy pattern top for your next yoga class.    

2) Join a local recreation sports league. Many gyms, local recreation centers, and community organizations currently offer adult sports leagues and clubs. It is a great way to try something new, broaden your social network, and stimulate your competitive edge all while having fun. It may take a little research to see what is available in your area but it will totally be worth your while.

3) Try a new class or equipment at the gym. Do you go to the gym that same time everyday just to use your favorite piece of equipment? Take the same aerobics class because you know the instructors teaching style so well it feels like your own? Over time our bodies adapt to certain movements, although it feels comfortable can be a hindrance to maximizing your workouts. Go ahead, bite the bullet and open yourself to something new. Who knows you might love it!!

4) Hire a personal trainer. If you aren’t already, personal training is a perfect way to keep your fitness routine funky! The knowledge and expertise of a trainer will keep your body doing things you never thought possible. For those who are already seeing a trainer, I suggest talking to your trainer about incorporating some new training tools into your sessions; TRX bands, sand bags, BOSU ball, and that’s just the beginning.

5) Throw a Pinterest party. Pinterest is a social phenomenon taking images to different heights. The health and fitness category is full of inspirational quotes, workouts, and new suggestions for pinners to try. Invite a few friends to bring one workout from Pinterest to share and collectively take turns leading each workout. After the hard work and a few laughs (there will be some), reward yourself with a healthy snack from Pinterest as well. If you don’t have an account, its easy to browse for free or request one. A good place to start would be the Hilton Head Health Pinterest page.

6) Support a cause. Fall marks the beginning of walks and 5K runs that donate money to local and national charities. Our success with Devin’s Dash afforded us the opportunity to raise thousands of money to send kids to Happiness is Camping.  Registrations are often affordable and come with great t-shirts as a token for your support. If you feel inspired, you can create a team with co-workers, friends, or family to raise monies for the cause. An amazing way to make a huge impact!!

7) Volunteer with a youth sports team. Do you enjoy working with youth? Or looking for a way to give back to your community? Youth sports are always looking for coaches to volunteer their time and talent. As a youth track & field coach, I often enjoy motivating my athletes by doing drills and workouts with them. They get a kick out of racing me in 80 meter sprints. So imagine the possibility of playing basketball with an 8 year old half your size. If he shoots over your head while being in full defense stance you might have the next Michael Jordan in front of you!!

8) Revisit your childhood. Coaching youth is one way to visit your childhood. Another is playing game of kickball, foursquare, or freeze tag will make any adult feel 30 years younger. Round up your kids, grandkids, nieces or nephews and show them how you played back in the day before Wii and iPads!!

9) Discover the community attractions of a neighboring city. Larger and smaller communities are becoming more fitness friendly by adding bike trails, parks, and social events. It might take a little research and preplanning but the change of scenery will be rewarding physically and mentally.

10) Plan a Family Fitness Retreat. When was the last time your family did something creative together? Have you ever considered turning your home into a mini H3 for a weekend? Clear all your weekend plans and put the kids to the challenge by planning and preparing the events for the weekend. This is a great opportunity for family bonding and educating the kids on why your family chooses to live a healthy lifestyle. You will be AMAZED with what you find around the house to make this an inexpensive and memorable event. Have fun and take lots of pictures!!

Keeping fitness Funky will assist in enjoying the journey to achieve your weight loss and fitness goals. Hope you enjoyed the FUNKY ride, good luck!!

Lessons Learned: Plan Ahead.... But Not Too Far

This weekend was Hilton Head's annual Bridge Run. For the past seven years (excluding last year when I was expecting) I have run this 10K race. The weather is beautiful this time of year, and the run always draws my mind to all that has happened over the past year, and even since my first Bridge Run.

This year I was not looking forward to the event the way I usually do. My journey in rebuilding my fitness level has been slower than desired after this last pregnancy, and frankly, I was worried that feelings of embarrassment or disappointment might overwhelm me when race time came. After some stern self-talk followed by a few reluctant clicks of my mouse, I was signed up for the race. Ready or not, I was committed.

I ran the bridge a couple times in order to help prepare my mindset...it was too late for it to make much of a difference in my physical performance.  I prepared myself for a realistic finishing time, and because I had not run a full 10K prior to the race, I'd also given myself permission to walk for 2-3 minutes two times over the course (although my heart wasn't really okay with that). I had a fear that I would push too hard early in the race and then not be able to finish with the strength I hoped to. I showed up that morning a little discouraged and fighting an inner battle of disappointment in myself before the race even began. I decided to slow my mind by just taking the course one mile at a time.

Originally, my goal was to get over the bridge before breaking into a walk (around 3 miles). At the end of mile-1, I was starting to talk myself into a "pre-bridge walk" so I could save some energy to actually get up the hill. When I hit the mile-2 marker, which was about 1/2 mile before the incline, I said to myself,"I don't think I have to walk yet, maybe I can make it over the bridge like I originally planned..." I did. I got to the 3-mile mark and, because I hadn't seen Chef Jen or David (program intern) pass me yet and I didn't want them to see me walking, I decided to push on to mile 4. As I gained on the 4-mile marker, I noticed that no one else was breaking for a walk and determination set it. I had gotten that far and just knew I would be disappointed with myself if I let up now. I crossed back over the bridge and finished the race without a single walking break. I forgot to mention that I was going about 10% faster than a snail's pace, but that's beside the point. I planned ahead and built in some realistic expectations, but I did not fall back on them as outlets and made timely decisions based on how I felt in the moment.

Just as these decisions went in a positive direction, another day they could have easily gone the other way. Folks, it's a winding road with peaks and valleys. I'm telling this story not to receive affirmations, but to show that it's important to own your successes just as much as it is to own your failures. We have both, and they are each important to our journeys.  Don't let unrealistic expectations stop you from achieving your goal. I'm closer today to having a better Bridge Run next year than I would be if I had decided that I wasn't "good enough" to do it this year. What opportunity will you give yourself today?

Healthy Recipes: Meringue Bones with Bloody Berries

INGREDIENTS:
1 ½ teaspoons Pure vanilla extract
½ teaspoon Cream of tartar
1 ½ Tablespoon Cornstarch
1 ½ cups Sugar
¾ cup Egg whites, large (room temperature)
Pinch Salt

Topping:
4 cups Strawberries, sliced
2 cups Raspberries, cleaned
2 Tablespoons Honey

PREPARATION:
• Preheat oven to 275°F.
• Line a baking sheet with parchment paper
• Portion out vanilla and cream of tartar and set aside.
• In medium bowl, mix cornstarch and sugar.
• Place egg whites in large mixer bowl of standing mixer. Make sure bowl is clean and free of any debris. Use whip attachment for the whipping of the egg whites.
• Start whipping eggs on low speed while adding cream of tartar and salt, then increase speed to medium until soft peaks start to form.
• Move speed up to medium high and gradually add sugar and cornstarch mixture.
• Then add in pure vanilla extract and increase speed to high and whip until meringue is glossy and stiff peaks form. About 4 to 5 minutes.
• Pipe mixture onto prepared baking sheet, making about 20 medium sized “bones”.
• Reduce oven heat to 250°F and bake for about 50-60 minutes. Make sure bones don’t crack or start to turn tan or brown. Lower heat if this is the case by about 25 degrees.
• Prepare topping while bones are cooking. In a saucepot, add berries and honey. Cook on low-medium heat, allowing the berries to become juicy. Remove from heat and allow cooling.
• Once cooled, place ¼ of a cup of fruit in a small bowl and serve with one meringue bone.

Number of Servings: 20
Serving Size: 1 Bone
Calories: 55
Fat: 0
Carbohydrates: 14
Fiber: 0.5
Protein: 1.5
Sodium: 17.5

Coaching Corner: Slowing down

Do you ever find yourself running from one thing to the next? Do you feel like you are just rushing through life? We live in a pretty quick moving world. We want fast internet, fast cars and often times find ourselves settling for fast food as we rush from one thing to the next.
This rushing has a bigger impact on our lives than we think. When we rush, we miss out on the beauty, function, and adventure around us. When we grab quick food and eat on the go, we miss out on the opportunity to taste our food. To give our working bodies the best fuel it needs to function well. When we rush through life we miss out on interactions we could have had, witnessing the scenery and views changing.

I am naturally a fast walker. People frequently comment on how fast I move down the hallways at H3. In an effort to slow down and relax, I started walking a .9 mile loop around my neighborhood in the morning. The goal was to walk slow and walk like I have nowhere to go or nothing I’m late for. It has been an amazing way to start the day! When I slow down my body, my mind slows down too. I have more clarity on what is going on in my life. I use this time to set my intensions for the day.

I caught myself one morning while out on my walk, pushing the pace. I started late and was trying to rush so that I would not be late for work. And just like my steps, my thoughts became rushed and anxious. Once I was aware of this connection and slowed down, I was amazed that the anxiety went away as well. Controlling our anxious and hurried minds could be as easy as slowing down out pace.

How can you slow down today?

Can you take a walk outside, and here is the key, not for exercise?

Can you say “no” to something?

Can you take an extra moment to let someone in, in traffic?

Can you take time to pack a meal at home before heading out for your day?

What is one thing you can do to engage with the world around you?

Healthy Halloween Treats

Halloween is approaching. All of the spooky decorations, fun pumpkin patches, and creative costumes are in full effect! We are in for a real treat this year! Speaking of treats… how does your favorite Halloween candy treat stack up against the rest?

Below is a list of popular “fun-size” Halloween candy nutrition:

Candy	Calories	Fat grams
Butterfinger	83	4
Reese’s PB Cup	110	4.5
Twix	120	3
Raisinet’s	63	2.4
Skittles	80	.8
Candy-Corn	50	0
Starburst	60	.8

Warning: Despite low fat grams and calories, these treats are loaded with sugar!

Despite the low calorie count on these small treats remember how quickly the calories will add up. To avoid tempting yourself, avoid candy in your house all together.  Rather than passing out candy to your trick-or-treaters maybe try healthier options instead. (I promise the kids will not T.P. (toilet paper) your home later as payback, these ideas are AWESOME!).

Treat	Calories	Fat grams
Apples	90	0
All Natural Fruit Leather	81	1.2
Granola Bars	120	4
Halloween toys (bouncy eyeballs)	Fun!	Fun!
Raisins	80	0
Bubbles	Fun!	Fun!
Plastic vampire teeth (Awesome!)	Fun!	Fun!
Mini bottles of water	Hydrating!	Hydrating!
Glow sticks	Fun!	Fun!
Crayons	Fun!	Fun!
Single unsweetened applesauce	50	0

The holiday should really be more about enjoying fall weather, spending time with friends and family, spooky movies, and festive costumes. Check out Lisette's Halloween Survival Guide for more healthy Halloween tips. Happy Halloween!

Friday Fitness: 10 Minute Travel Workout

Does your workout routine ever suffer when you find yourself traveling more often? Many Americans travel every single week for business. This is the story for many Hilton Head Health Guests as well. How do they make it work and stay consistent?

Traveling is one of the biggest barriers to keeping not only eating habits on point, but also a consistent fitness routine. I’d have to say this has a lot to do with not knowing what to do. You’re not always going to have a treadmill or set weights so sometimes you have to improvise. Time and time again you’ll hear from us that you need very little equipment to get a solid workout in. What’s even better is that with a few common hotel room items you can complete the entire workout with privacy in your very own room. Check out our quick 10minute video. Feel free to add time as you circuit through the movements. Don’t forget your towel and pillow!



25 Jumping Jacks
20 Chair Squats
10 Pillow Push Ups
5 Bicycle Crunches

Here are some great applications to find different no equipment needed workouts on your next trip…
1) Shape Travelista ($1.99)
2) ExerciseTV (Free)
3) CrossFit Travel ($1.99)

Have You Done Your Homework?

I'd like to introduce Maryann Bastnagel as the newest member of the H3 Team! Maryann has joined H3 as a H3@Home wellness coach. Check out her first post on H3Daily and look for many more to come! Learn more about Maryann here.

Homework – ugh.  Just when you thought that membership in the adult world meant that those long evenings of calculus problems and verb conjugations were over, along comes homework as part of your coaching engagement!  By homework, we are talking about those assignments that one takes on “after work” that expands personal development, shifting knowledge, behavior, mood, and/or action in support of achieving defined goals.  Examples of your homework might include:

• Maintaining an exercise commitment – e.g., walking for 1 mile after dinner


• Building emotional intelligence – e.g., listening to a TED Talks lecture by a thought leader


• Practicing limit setting – e.g., eating only a ½ cup of frozen yogurt for dessert


• Exploring new fitness outlets  - e.g., taking a Zumba class

Reasonable excuses abound for neglecting one’s homework – no time, low energy, other priorities.  Can homework get easier?   The answer, of course, is “yes”, and not surprisingly, some guidance finds its origins in traditional, education-based, homework rules.

• It’s not about a grade. The measure of homework “success” can be found in what it generates in us, not in what we generate to share with others. Remember - the only “A” that counts is the one you give yourself.


• Cramming doesn’t work. Real change takes time.  Whether remembering to include more fruits and veggies into our daily diet or losing the last 10 pounds, the key to lasting change is consistency of our behavior. 


• Busy work is no substitute for real work. It’s natural to feel good when things get done – whether it’s surfing the web for new running shoes or organizing our work out clothes by color.  However, these time-consuming activities may get in the way of what really matters, such as heading out the door for a brisk walk or run.


• The backpack does indeed get lighter. The more we regularly and consistently complete our homework, the greater chance of developing that “muscle memory” that helps us lighten the load and reach our goals.

So the next time your coach gives you homework, think about all of the good things that will come from it – and be thankful that those days of calculus drills are behind you!

 

Lessons Learned: Acknowledge Small Successes

Motivated by her retirement date in sight, my mom has been focusing hard on her health over the past 3 months. With plans to relocate to Hilton Head so she can spend more time with her grandchildren, she is driven to have the energy to enjoy her time with them. Signing on to a new corporate wellness program with her company, she has found support, encouragement, accountability, and easy access to information and activities that has helped her along the way.

This past Friday she was scheduled for her weekly weigh in. She had informed me earlier in the week that she thought she was on target to receive acknowledgment for 3 milestone goals - 5 pound star, a 25-pound charm, and her first 10% mark. She's admitted that it's been challenging for her to recognize each weekly 1/2 pound or 1 1/4 pound weight loss as progress, so needless to say she was looking forward to these with much anticipation.

When Friday finally came, a 3-pound loss for the week earned her 2 of the 3 milestones (only 0.8 pounds from earn her 10% mark). Overall, she still felt proud about her success.... That is, until she met with the wellness consultant. You see, the week's activity was to review her personal food log and review the areas that need improvement in terms of following the nutrition plan. She was told that she was supposed to be getting 2 teaspoons of healthy oils in daily, and that she would not lose weight unless she followed the plan exactly as written. Aside from the fact that this is a misguided statement (that's another blog in itself), my mom came from the discussion now focused on what she was doing "wrong." Forget the fact that she's eating more fruits and vegetables daily than she has in 2 years... Or that she is now doing a combination of walking, using a pedometer, biking, and attending Zumba when she's been sedentary for years... Or that her doctor took her off her blood pressure medication... Or that she can now discuss her weight and her actions around food without tears involved....No! Talk about poor timing! It broke my heart. Luckily she's heard me ramble enough about the successes some of our guests have had that she moved past it and accepted the challenge of getting in some healthy oils.

Lesson learned - it is imperative to celebrate your small successes. While it is important to review your plan and make adjustments when needed to continue your success, do not dismiss the opportunity to acknowledge the changes you have made. That 10% mark is a BIG deal, and it doesn't come every week, so it is absolutely critical to treat it as noteworthy. Congratulations Mom!!!

No matter how big or small... Share your most recent success with us and motivate another to stay the course.

Healthy Recipes: Apple Crisp

INGREDIENTS:

6 each Granny Smith Apples, peeled, cored

1 cup Oats, rolled

1/2 cup Brown Sugar

1/2 cup Flour, all purpose

1/4 cup Butter, unsalted, softened

3/4 cup Granulated sugar

1 teaspoon Cinnamon

2 Tablespoons Apple Sauce, unsweetened (if needed)                     

 PREPARATION:

• Preheat oven to 350˚F


• In a small bowl, mix oats, brown sugar, flour, butter and applesauce (if needed)


• Mix until butter is evenly distributed.


• In a large bowl, mix the apple slices with granulated sugar and cinnamon.


• Add 1 Tablespoon of flour to apples and mix together to help gel the apples.


• In a small Pyrex pan, or small baking pan, place the apples in the bottom of the pan.


• Then sprinkle or press oatmeal mixture over the top of the apples.


• Place in oven and bake covered with aluminum foil for 15-20 minutes.


• Take pan out of oven remove aluminum foil.


• Place pan back in the oven and bake until oats are nice and crisp (approximately 10 minutes).

 Chef’s note: You could use this same recipe for strawberry or rhubarb crisp.          Simply convert apples to 6 cups of strawberries or rhubarb.                    

Serves: 18

Serving Size: 1/18

Calories: 180 

Carbohydrate: 38 grams

Sodium: 30 milligrams

Fiber: 4 grams

Protein: 2 grams

Sharing Success: Jennifer Allerton

Jennifer Allerton has been a regular guest at Hilton Head Health for 10 years, soaking up plenty of information about nutrition and fitness and always enjoying her stay. But for all the knowledge she obtained, putting it into practice in her daily life continued to be a struggle.

“Over the years, you develop unconsciously all the behaviors and ways of doing things that make up your lifestyle. And because life is happening, you often don’t have the time or energy to reflect on what that lifestyle is doing to you,” she said.

Upon retirement from a prestigious career which entailed extensive international travel, Jennifer was determined to lose the excess weight she was carrying and get healthy once and for all. Motivated by the activities she wanted to participate in and the clothes she wished to wear, as an investment in her success, she signed up for H3@Home Coaching and began what has truly been a metamorphosis.

Jennifer admits it took some time to establish her new habits. “For the first three months of coaching, it was like, ‘Yeah, I know. But I can’t do that because…’ That’s why I needed to continue—to realize that I can do something about this and this is what I’m going to do about it.”

She continued in the coaching program for another three months, taking it a step at a time and turning the corner toward the life she envisioned.

“You have to change your lifestyle,” she said. “There’s no silver bullet. I had to make a thousand small changes in the way I do things—all those things you do automatically to get you through the day have to be re-examined and modified or changed completely. It is hard work. Don’t let anyone tell you otherwise.”

The result? Over the past 15 months, Jennifer has lost 65 pounds and gained a heck of a lot of energy and confidence along the way. Persistence has paid off. The endorphins have kicked in and the compliments keep coming.

“In the beginning, although you may see the changes, other people may not notice. So you don’t get that external feedback of people saying, ‘Wow.’ After about six months, people start to notice. And then the things that you wanted to do but haven’t been able to do all suddenly become possible,” she said.

“There are no shortcuts. You have to do the cooking and the shopping and the exercise…you’ve got to fix it bit-by-bit. And when you do, it’s great! There’s no going back. You just feel so good.

“I’m not sure what my end weight will be. I still have lots of behaviors I can tweak that should lead to further weight loss. I expect I will find the weight I can live at when I have changed all the behaviors I am willing to change. But I am sure it will be at a weight that makes me look great in Armani and lets me play tennis and go cross-country skiing!”

How did H3@Home Coaching impact your success?
“I need some external accountability. The weekly discussions over Skype with Coach Linda made me plan each week in detail—what I would be doing and how I would deal with challenging situations. For me, that’s been the most important part of coaching is to keep that day-to-day, week-to-week focus. I know what to do. It’s the doing that’s the issue, and coaching forces me to think about what I will do in concrete terms.”

What advice would you give to others who are considering home coaching?
“Having worked with an executive coach in the business world, I’m a big fan of coaching, and I do think it works. I highly recommend it, and particularly for people who are here for a relatively short period of time. You can’t learn it all in a week or two weeks. You need ongoing support.”

[caption id="attachment_8824" align="alignright" width="200" caption="Jennifer After"][/caption]

 

[caption id="attachment_8823" align="alignright" width="200" caption="Jennifer Before"][/caption]

Fitness Friday: “Fall” Safely into Cold Weather Exercise

Unfortunately and or fortunately for those of you not in Hilton Head, temperatures where you reside have begun to cool off.  Although, personally, the cool temperatures inspire more activity outside (kindly noting and reminding you that Hilton Head Island weather is nowhere near the frigid northern weather). The crisp air may invite invigoration, breath, and motivation to get and stay warm- but for many it encumbers the engagements of fair weather enjoyable activities and exercise.  

Therefore, in efforts to improve your comfort and safety while transitioning into the season and exercising in the cold, the American College of Sports Medicine recommends the following:

Cover your Head-
Your head should be covered while exercising in the cold, because heat loss from the head and neck may be as much as 50 percent of the total heat being lost by your body.

Cover your Mouth-
To warm the air before you breathe it, use a scarf or mask. Do this especially if breathing cold air causes angina (chest pain) or you are prone to upper respiratory problems.

Stay Dry-
Wet, damp clothing, whether from perspiration or precipitation, significantly increases body-heat loss.

Layer Clothing-
Several thin layers are warmer than one heavy layer. Layers are also easier to add or remove and thus, better regulate your core temperature. The goal is to keep the body warm and minimize sweating and avoid shivering.

Keep your Feet Dry-
Use a fabric that will wick perspiration away from the skin. Polypropylene, wool or other fabrics that wick moisture away from the skin and retain insulating properties keep the body warm when wet.

Stay Hydrated-
Dehydration affects your body's ability to regulate body heat and increases the risk of frostbite. Fluids, especially water, are as important in cold weather as in the heat. Avoid consuming alcohol or beverages containing caffeine, because these items are dehydrating in nature.

Avoid Alcohol-
Alcohol dilates blood vessels and increases heat loss so the odds of experiencing a hypothermic event increase. Alcohol can also impair judgment to the extent that you may not make the best or brightest decisions in a cold weather emergency. It's best to leave the alcohol behind when you head out into the cold.

This Fitness Friday I encourage you to today and/or over the weekend adhere  to one fair weather enjoyable activity, taking to heart the tips above.  I eagerly await your comments as to what activity/ies you engaged in! Don’t “fall” out of fitness this fall, “FALL”- INTO FITNESS!

Brewing Evidence in Support of Tea for Better Health

The evidence that regular tea consumption might have health benefits has been “brewing” for many years. The  evidence has continued to mount to the point that recently Jeffery Bloomberg Ph.D., professor, Friedman School of Nutrition Science and Policy at Tufts University and Senior Scientist and Director of the Antioxidant Laboratory, Jean Mayer USDA Human Research Center on Aging, commented that “if there is anything that can be confidently communicated to the public, it’s the ability of tea to be associated and demonstrated in the primary prevention of chronic disease.”

The latest research on the health benefits of tea were discussed at the Fifth International Scientific Symposium of Tea and Human Health in Washington D.C. on September 19, 2012.

The potential benefits of regular green tea consumption reported include reducing the risk of osteoporosis and moderate increase in resting metabolic rate, while black tea consumption was associated with blood pressure control and improved arterial function. Phytochemicals in both green and black tea can provide a probiotic effect potentially improving gastrointestinal health.

For those of you who currently enjoy black or  green tea on a regular basis, good for you, keep it up. If not, it may not be a bad idea to add a cup or two to your daily routine. It is best to have it plain, if not, limit the addition of sugar and milk to a bare minimum.

To hear Dr. Blumberg talk about some of the benefits reported at the symposium, watch the video below:

Entertaining Boredom

It seems I've seen more Facebook status updates and Tweets about the start of October this year than any year before--no doubt due to the abbreviated winter and extended summer experienced around the nation this year. I too found myself falling for the glee of fall's arrival, and with that came warm pumpkin-inspired drinks, hearty soups and yummy cinnamon spiced sweets. If you're like me, one of the highlights of fall's arrival is seasonal treats. But beware, shortened days often lead to boredem and when I'm bored I start looking for something to occupy both my tummy and my mind.

So why exactly do we tend to pack on the pounds during the cooler months? Well, here's one theory. We're bored. Now, why are we bored? You may think it has something to do with your environment but a recent study conducted by a team of Canadian researchers found that being bored has to do more with ourselves.

Acording to the study, "boredom occurs when we have trouble paying attention to internal and external stimuli needed to enjoy an activity, we realize we struggle to pay attention, and we blame the environment for our lack of enjoyment."

John Eastwood, one of the researchers on the team, said, "I think that you can think about it in two ways … boredom is related to addiction, gambling, eating problems … or you can think of chronic, protracted boredom as a problem in its own right.”

So what's the solution? Find more ways to entertain yourself other than food. The researchers believe advances in technology had lead us to feel, what I would sum up as 'a need for speed.' Go back to some of the games and hobbies you enjoyed as a child. Join a book club, local gym; learn a new language or try picking up a new instrument. I enjoy attending plays in the winter to keep myself entertained.

October is the perfect time to explore local attractions and activities. Don't think you're too old to walk through a haunted house, corn maze or carve a pumpkin. Have fun entertaining your bored side!

Everyone needs a mentor

Pending weather conditions, tomorrow will mark an astronomical achievement for mankind.  Felix Baumgartner, a renowned sky-diving expert, will step from a capsule at the edge of space and fall to the earth nearly 23 miles below.  In the process, Felix is estimated to accelerate from 0 to approximately 690 miles per hour in 40 seconds or less, breaking the sound barrier during freefall for the first time in human history. 

What most people don’t know is that this isn’t the first time supersonic freefall has been attempted from over 100,000 feet above the earth. In 1960, Joseph Kittinger, a United States Air Force Colonel, jumped from 102,800 ft.  Kittinger’s mission was launched from the back of a truck in a helium balloon.  He wore a pressurized suit and was contained within an open air unpressurized gondola.   Colonel Kittinger is now helping lead the team of doctors, scientists and engineers at Red Bull Stratos that is expected to help his sky diving brethren break his record that’s stood for more than 50 years.  We all need a courageous mentor to look up to, or as in this case, down toward.  There is no question that Felix Baumgartner wouldn’t have made it to this point without the expertise, support and constant encouragement from his mentor Joe Kittinger.  As you watch the attempt at record breaking freefall, don’t forget about Colonel Kittinger and think about who your mentor is going to be.  Without them, you might not be willing to take a leap of faith.

[caption id="" align="alignnone" width="220" caption="Colonel Joe Kittinger’s record freefall in 1960"][/caption]

Healthy Recipes: Mini Beef Wellingtons

INGREDIENTS:

4 ounces Beef tenderloin, cut into ½ ounce pieces, salt and peppered

1 cup Crimini or button mushrooms, cleaned and sliced

1 large Shallot, diced

2 cloves Garlic, fresh, chopped fine or mashed

2 Tablespoons Sherry cooking wine

1 teaspoon Thyme, fresh, chopped

¼ teaspoon Salt

¼ teaspoon Crushed black pepper

½ sheet Puff pastry dough, thawed, rolled out and cut into ½ ounce squares

¼ cup Egg beaters or egg white and water mixture

1 each Nonstick pan spray

PREPARATION:

• Preheat sauté pan to medium high heat, also preheat oven to 425°F.


• Season tenderloin pieces on both sides


• Lightly spray pan with non-stick pan spray


• Once heat source is hot, place tenderloin pieces in the sauté pan.


• Sear on each side then remove from pan and set aside, this process is very quick.


• Then add cut mushrooms, shallots, garlic, thyme, salt and pepper.  Once the mixture is sautéed until tender, deglaze the pan using the sherry. Turn down heat and let sherry reduce until barley any is left in the pan.  Set aside and cool.


• In each rolled out ½ ounce of puff pastry, place cooled mushroom mixture and cooled tenderloin.  Using egg beaters and a pastry brush or your finger, tab around the pastry to help seal it once you wrap the pastry around the wellington mixture.  Then baste the top of the pastry to ensure a golden crispy color.


• Bake in oven for about 10-12 minutes or until golden brown.

Chef’s Note:  Remember everything can be cooked the day before, simply wrap then froze or keep in the refrigerator before dinner service.  If cooking from frozen state, reheat in oven at the same temperature.

Number of Servings: 8

Serving Size: 1 wellington

Calories: 50

Fat: 2.5 grams

Sodium: 85 milligrams

Carbohydrates: 2 grams

Protein: 6

Safe shopping: Coach Linda goes to the grocery store

When did feeding ourselves get so complicated? With supermarkets on steroids, what used to be a simple matter of picking up essentials is now a monumental task, requiring great courage and stamina, not to mention a good pair of reading glasses and a set of blinders. Anybody else feeling my pain?

On a recent stop at one of my favorite grocery chains, instead of making my usual dash, I decided to browse—not recommended. I marveled at the thousands of items from which to choose—and that was just in the bakery/deli department. In a moment of sheer delight, I picked up the cutest little individual coconut cream pie (a personal weakness), but dropped it like a hot potato when I saw it for what it was: a conglomeration of sugar, fat, artificial colors, flavors and preservatives, not to mention 439 calories just waiting to hop on my hips.

Continuing on, I was almost overcome by the aroma of freshly baked pizza, wafting from the center aisle next to the make-your-own salad bar. At the same time, the kid in me was begging for the cupcakes with sprinkles and threw a tantrum as I passed up the warm apple fritters and oversized chocolate chunk cookies.

The snack aisle was a virtual minefield. I fondled a few bags and scanned the fuzzy labels. Fat chance I could see the fine print, much less pronounce any of the ingredients. Next, a nice lady offered me a taste of what looked like orange silly putty masquerading as cheese. Thanks, but no thanks.

Then there was the ice cream section where, in an effort to jump in my cart, Ben and Jerry (who know me by my first name) got into a brawl with some anorexic cow hawking her wares as a healthy alternative. I knew I had to get out of there fast!

With grit and determination, I made my way to the produce aisle and picked up the berries, bananas and bagged salad I came for. Of course, at the checkout counter, the Snickers and M&Ms beckoned loudly, but somehow I managed to escape unscathed. Whew!

I call this grocery store roulette, and it’s a game I wouldn’t recommend if you are on a quest to improve your health and/or lose weight. Here are some tips for navigating the supermarket without shooting yourself in the foot:

•  Fill your tank. Shopping for food on an empty stomach weakens your decision-making muscle. So, have a meal or snack and a glass of water before heading out to buy groceries. Temptations will still be lurking but easier to resist.


•  Take inventory. Avoid unhealthy impulse buying by making a list of what you actually need and making a commitment to stick to it.


• Save some energy. Exhaustion and stress make it easy to reach for convenience items which are rarely the healthiest choices. Plan your shopping trip at a time when you can relax and focus.


• Keep your guard up. While eating your way through the grocery store’s free samples may seem like a bargain, there’s a price to pay. You could easily rack up hundreds of extra calories and still be hungry for more. And, of course, there’s the sense of obligation to buy what you just tasted. That’s their strategy! Don’t fall for it.


• Define fresh. If it comes in a box with a bar code, it may not be the healthiest choice. Fill your cart with “real” food. As Michael Pollan advises in his book, Food Rules, “Don’t eat anything your great grandmother wouldn’t recognize as food.”


• Bring your spyglass and skepticism. When it comes to food labels, be your own detective. Just because the label says it’s “healthy” or “fat-free” doesn’t make it a smart choice. Read the ingredients. If you don’t recognize it or can’t pronounce it, be highly suspicious.


•  Color your world. The contents of your grocery cart should resemble a rainbow. Select a variety of fresh fruits and vegetables. The different colors indicate different vitamins, minerals and phytonutrient content.


•  Live on the edge. In most grocery stores, processed items dominate the center aisles while fresh foods are displayed around the edges. When you must venture to the middle, focus on your list and block out the surrounding eye-candy.

 

Apples to Apples

Apple season is in full swing! You can smell it in the air. The cool breeze, bonfires, football and the amber shades of leaves all communicate to us that it is officially fall! Fall is one of my favorite seasons, for more than just the colorful leaves; I love it for the seasonal food. Pumpkins, squash, brussel sprouts, pomegranates and APPLES!

Apples come in many different flavors and forms. What type of apple is ideal for a snack? What varietal of apple is scrumptious in an apple pie?

Apple Varietal	How to use it	Taste
Red Delicious	Snacks	Slightly sweet and crunchy
Golden Delicious	Snacks/Salads/Baking	Mellow and sweet
Fuji (Very popular)	Snacks	Big, super-sweet, and crisp
Granny Smith	Baking/Snacks/Sandwiches	Crunchy and very tart
Gala (my favorite!)	Snacks/Salad	Aromatically sweet and crisp
Braeburn	Snacks/Baking/Salad	Rich, sweet/tart, crunchy

Not only are apples juicy and scrumptious, they are good for you too! Apples are high in fiber, antioxidants, and are only about 90 calories for a medium-sized apple. Get creative with your apple use this time of year. Try new recipes such as H3’s Spiced Apple Compote on H3daily.com.

As always check out your local Farmer’s Market to purchase local fresh juicy apples!

Friday Fitness: Lower Body Exercises

The importance of strength training cannot be emphasized enough.  Today’s workout definitely focuses on the lower-body but can be incorporated into a full-body routine.  Strengthening your quadriceps, hamstrings, glutes, hip flexors and other muscles in your legs may not only improve your aerobic endurance and/or speed, but it will protect you from unwanted injuries (think ACL, MCL, etc.).

1.  Overhead Walking Lunges:   Choose a weighted plate (5-25 lbs).  Push-press the plate directly over your head.  Being able to walk with alternating forward lunges, push your weight through your heels as you drive yourself back up.  Make sure your knees are not going past your toes.  Complete 16 steps total.  Modification:  Overhead Stationary Reverse Lunges (step backwards). 


2. Single Leg RDLs w/ Plate:  Using the same plate as before, bring the weight directly in front of you while kicking-back one knee to a 90 degree angle.  Keeping your shoulders back, slowly bring the weight toward the ground while thinking of “kicking a door” behind you with the bent leg.  Use your hamstrings and glutes to stand upright.  Complete 8 repetitions on each leg. Modification:  Complete a regular deadlift by maintaining a “table top” back when bringing the plate toward the ground (both feet on the ground).


3. Lateral Lunges w/ Plate:  Hold the plate in front of you as you take a large step/lunge to one side while keeping one leg extended.  Keep the shoulders back.  Complete 8 repetitions on each side.  Modification:  Use only body weight. 


4. Mountain Climbers w/ Paper Sliders:  Get yourself in a plank position with a foot on each piece of paper.  Bring your knees to your chest while keeping your hands underneath your shoulders.  Complete 30 seconds of mountain climbers. 

Try going through these exercises at least 2 times throughout your training session.  Keep in mind to practice efficiency, effectiveness and safety—without those three concepts your strength training may actually be a hindrance to your goals.  HAPPY FRIDAY!!

A Case of Bullying OR Weight discrimination?

...“Obesity is one of the worst choices a person can make and one of the most dangerous habits to maintain. I leave you this note hoping that you'll reconsider your responsibility as a local public personality to present and promote a healthy lifestyle."

While watching the attached video, I want you to consider focusing on two separate concepts: bullying and weightism. Bullying is the use of force or coercion to abuse or intimidate others and can be a habitual behavior.  Weightism, weight bias, or weight-based discrimination can be simply defined as the discrimination or stereotyping based on one's weight. Weight stigma reflects internalized attitudes towards the “overweight/obese” that affects how these individuals are treated. One could resonate with the stereotype that overweight people are lazy, lack self-discipline and have poor willpower; in other words- have a flawed character.

Therefore, holding an open space for the definitions above, how would you define the viewer’s email? Was the e-mail an act of weight discrimination or bullying? Inherently, the individual suggests that Livingston has chosen to be overweight. Therefore, Livingston lacks the self-discipline and will power to present and promote a healthy lifestyle. How would you define the viewer’s e-mail? Is this suggestion truly an act of bullying? Or could we better define this as an act of weight discrimination? Does it make a difference?

In better judgment I feel we may have been too quick to label this as bullying. As “bullying” is nowadays a popular buzz word. My concern is that when the word is used, or rather overused, we begin to lose sight of what true pervasive malicious meanness is.  Have we forgotten that in this world in which we reside there are without question unkind people? Did we forget that negative individuals generally embrace negativity, while positive individuals reframe? Are all negative individuals bullies? Is it politically correct to assume the term bullying is predominantly used as a tool for kids and or society to get someone in trouble- as the finger easily points towards another. Did Livingston fall victim of this overused term?  As a society have we considered that by employing phrases like “anti-bullying measures” and “zero tolerance” that we are resultantly just offering a way for people to pay lip service to stop bullying without really doing anything? Is all the “cry-wolf” diluting the message? Is the true horrible destructive nature of the action getting lost amidst its buzzword-ness? This is really something I ask you to spend a moment reflecting upon, as children and adults are truly suffering.

Therefore, in closing I hold an open space for your opinion on this matter. Why as a society do we feel the need to create wars instead of offering peace? Why do we continue to miss teachable moments? Why did the viewer fail to offer her any support? If he were writing the e-mail, wholeheartedly concerned about community responsibility, perhaps he could and should have offered her some compassion combined with suggestions. And, why did Livingston not create her own teachable moment? Why did she narrow in on the buzz term “bullying?” Instead of labeling this as an act of bullying, how could she have better addressed this e-mail in a way that put a spot-light on the problem of weightism? What do you think? How could both parties have behaved in a way that might have been more productive? Or, do you think Livingston’s response was spot-on? Comments welcome.

 

Pack Light, Stay Fit

As travel season quickly approaches, I encourage you to get prepared. You may be tempted to eat things you wouldn’t normally eat, and hey we’re only human so a small indulgence here and there won’t hurt. As you’ve heard us say time and time again, everything in moderation. When I say get prepared, I’m referring to your workout routine. We know how difficult it is to get back into a routine after taking a break for a few days. Instead of having to summon up all that motivation again, why not just continue with what you’re already doing?

There are plenty of ways to incorporate fitness into your vacation. The more physical activity you do while away, the more likely you are to keep it up when you get back home. Explore your surroundings; take a trip to an amusement park or museum (minus the theme park snacks). The best way to ensure you’ll enjoy an active getaway is to start with your suitcase—but if you’re having a hard time finding room check out programs like the Westin’s Pack Light, Stay Fit offering. For only $5, the Westin will provide you with head-to-toe workout gear allowing for even more room in your suite case! I recently stayed at a Westin and found this program very useful—at only $5 a day I had no excuse to reserve 30 minutes for my health. I also felt lighter and more energized upon returning home.

Having partnered with New Balance, the Westin understands that sticking to your routine can be difficult while traveling… so with one simple call to your concierge, workout shoes, shirts, women´s capris and socks can be delivered straight to your door. When booking your next reservation, ask if your hotel has a similar offering. If not, maybe it will prompt more of them to get on board!

Core Values Compass

Have you ever really done an inventory of your core values? If not, there’s no time like the present. It’s important to truly acquaint yourself with your core values. Being especially familiar with your guiding principles is a way to avoid loneliness and dysfunctional acting out such as excessive eating and drinking. You may wonder why that might be the case. How can knowing your core values keep you from overeating and feeling isolated?

Our core values act as a compass, directing us to make decisions that are in alignment with our heart and spirit. When we live in a way that is incongruent with our fundamental values, it creates negative emotions such as shame, anxiety, and fear. Shame often has us feeling we don’t belong or won’t be accepted. Shame is the home where loneliness likes to dwell. Anxiety and fear are not emotions we like to marinate in for too long -- food and alcohol are ready numbing agents we frequently seek out when experiencing those emotions.

Instincts are the sensors that let us know if we are making decisions that reflect our core values. When we have clear insight with regard to our guiding principles then it’s easier to follow our instincts. Following our instincts always leads us to better decision making.

So what are your core values? If you are unclear, ask yourself the following questions:

• What do I believe in?


• What really matters to me?


• What values help govern how I live my life?


• What values do I want to pass on to my children?

Core values can include personal traits such as being honest, having a strong work ethic, being fair, or being loyal. They can also include priorities such as family first, being of service to the community, pursuit of education or religious/spiritual beliefs.

Once you’ve sat down and really reflected on your core values, then take a look at your lifestyle and how you spend your time. How well does your life reflect your core values? If you discover some incongruences or contradictions, then most likely those are the places in your life where healthy living is compromised. When we live in alignment with our values, we live a healthier life.

Below is a link to a Core Value Worksheet:

http://www.ripon.edu/academics/special_programs/ethical_leadership/Students/documents/core-values-worksheet.pdf

 

Healthy Recipes: Pumpkin Bread

INGREDIENTS:
1/3 cup Canola oil
1/3 cup Applesauce
1 3/4 cup Sugar
4 each Eggs
16 ounces Pumpkin, unsweetened
2/3 cup Yogurt, non-fat plain
1 2/3 cup Whole wheat flour
1 cup White flour
2/3 cup Wheat germ
2 Teaspoons Baking soda
1/2 Teaspoon Baking powder
1 teaspoon Cinnamon
1 teaspoon Ground cloves

 

PREPARATION:
• Preheat oven to 350 degrees.
• In a medium bowl, combine oil, applesauce, sugar, eggs, pumpkin, yogurt, and wheat germ. Mix until well blended. (Wet mix)
• In another medium bowl mix white four, whole wheat flour, baking soda, baking powder, cinnamon, and cloves. (Dry mix)
• Add the dry ingredients to the wet ingredients and mix until blended. (Don't over mix)
• Pour batter into loaf dish and bake at 350 degrees for 1 hour or until a toothpick comes out clean from the center of the loaf.
• Remove from the oven, allow cooling, and enjoying!

Chef’s Note: Scoop one ounce of the batter into a muffin pan and bake at 350 for 8-10 minutes, or until a toothpick comes clean once poked in the center of the muffin.

Serves: 2 loaves / 36 muffins
Serving Size: 1/12 slice / 1 muffin
Calories: 80
Carbohydrates: 12 grams
Sodium: 95 milligrams
Fiber: 1 gram
Protein: 2 grams