Friday Fitness: Finding Your Washboard

If you are serious about taking charge of your body, start by focusing your attention on your core and spine. The key word being “core. ” I’m not talking about just your abdominal region but all the muscle groups that support your pelvic girdle, including the deep muscles of your spine.  Today’s “Friday Fitness” will be focusing on core training simply because I cannot emphasize the importance of strengthening your stabilization muscles.  Strengthening the core helps with posture, stability and balance, prevention and treatment of low back pain, and the list succeeds.  Did you know that about 80% of individuals develop low back pain at some point in their lifetime? We can work to reduce this statistic just by engaging in a regular core strength regiment, which minimizes the long term breakdown of your body and spine, therefore promoting better health and body sustainability! 

So what can we do to build better core strength?

The simplest way to work your core is to introduce instability into every exercise you do. For instance, when doing squats, attempt to do them on the bosu ball. When engaging in upper body strength exercises, try performing them while standing on one leg.  If you have worked with me in the past, you may have already been gracefully handed this core-tastic challenge. If not, your challenge begins today. In honor of Friday Fitness I would like for you clean your dirty laundry (aka. stop being lazy).  Start by integrating instability into your current workout regiments. Whether you opt to utilize available balance tools (BOSU balls, indo boards, fit-balls, balance plates, etc.), and/or you simply attempt to stand on one foot when working out or while performing everyday tasks (brushing teeth, cooking, folding laundry, etc.)… your chore of core cleaning starts TODAY!

Re-Energize your Motivation for Weight Loss in 2013

 



Over the course of a year, much can change in terms of our motivations, priorities and time for commitments. Sometimes we are taken off course by unforeseen circumstances, but others we see coming from miles away, or are even a regular occurrence. For 2013, focus on what you can control and plan ahead to prevent or manage those sidetrack moments.

1. Target dates. Choose your birthday, a vacation, a special event, a fitness challenge… something with a definitive date that you can use to prioritize short term goals and boost motivation to reach that stepping stone. Choose more than one in a year.

2. Personal history. Reflect on your past for a bit. What has propelled your success with weight loss before? An exercise partner? Journaling your food? A friendly competition within corporate wellness program ? What has derailed your commitments in the past? A seasonal change in the weather? “Depriving” yourself of a specific food? Brainstorm what you can do differently this year and set some ground rules.

3. Pick one. Just pick one change to get yourself started. Whether it’s 20 crunches every morning when you wake up, eliminating fried food or getting on that scale once per week… starting something will give you a better chance of doing more and creating change than doing nothing.

4. Tell a friend. Share your aspirations with someone else. Even if unspoken, the accountability of a shared goal is much stronger than an unsaid commitment.

5. A bias for action, a sense of urgency. Don’t wait until tomorrow. Life is crazy… but it never truly gets “uncrazy”. Take your crazy life and live it healthy and happy!

When Others Think You'll Fail, Believe in Yourself

This video seems to be circulating amongst the H3Family. Several of you may have seen this video while browsing online, through the H3@Home group or even on your friends' newsfeeds. I thought I'd share it here since it seems to have touched so many people.

This is the amazing story of a war vet named Arthur who doesn't take no for an answer. Using Yoga to help restore his health, Arthur finds that the strength within him is actually stronger than the strength of his body. Please watch this inspirational story and share with your friends and family. The next time you're feeling weak in the mind, just remember Arthur and how he never gave up.

Sharing Success: Matthew Brown

[caption id="attachment_9086" align="alignright" width="200" caption="Matthew before visiting Hilton Head Health"][/caption]

During 2011, my weight took on new highs, my health sunk to new lows and my doctors had me go through the preliminary classes and tests for bariatric bypass surgery. I had been repeatedly told by everyone I spoke to that this was probably my last chance for a healthy life. Without a radical turnaround in my lifestyle, my diabetes, hypertension, sleep apnea, venous insufficiency, edema and morbid obesity had me facing an early grave. My wife and I had accepted the surgery as my only option, and we began planning a nice get away to Tortola before starting the final pre-op stage.  The week before Thanksgiving, depression set in as I figured it might be my last holiday season. Then out of the blue, my wife Donna informed me that she had changed our vacation plans and we were going to a place called Hilton Head Health, a weight loss spa. She told me I needed to have a check-up and get clearance from my primary physician to go. When I told my doctor about our plans, he said “Diet and exercise? Go!”

We arrived at H3, greeted by our personal concierge, Keila. Keila told me that not only was I worth it, but she could see it in my eyes, I could do this. She was a constant support throughout our stay, helping us schedule everything we needed, even giving us rides when we couldn’t find one.

We were weighed in - I was 490 pounds and Donna was 268 pounds.

We went thru the H3 schedule and decided we would split up for the lectures to make sure we took advantage of everything we could during our ten-day stay. All the classes were informative, but Lisette Volz and Bob Wright stood out the most, with “Mindful Eating”, “Reading the Labels”, “Having a Plan”, “Writing a Menu”, “How to Deal with the Food Talk and Slips” being just a few of the topics they tackled.

The exercise classes were amazing - I didn’t think it was possible for someone my size to do this stuff, but I was willing to try, and here it is one year later and I’m still trying and succeeding. We set up personal consultations, my wife Donna with Lisette and I with Executive Chef Jen Welper. Both gave us the knowledge and motivation we needed to take home with us to make the H3 Healthy Lifestyle work in our lives.

When I was told how many calories I would eat a day I didn’t believe I could survive, but I was willing to try. How wrong I was! The food was excellent in my professional opinion (I have been a chef for over 25 years, graduated from the Culinary Institute of America in 1988).  Even the wait staff took a personal interest in us, making sure we had not only what we needed, but making us feel pampered too. We made sure to take advantage of the pool as often as possible, for free time as well as exercise, and as a reward, we ended each day with an amazing massage from either Mark or Whitney.

Leaving was not easy, but thanks to the staff of H3 we had the tools we needed to succeed.

When we got home we cleaned out the cupboards and refrigerators. The very next morning we shopped from the list we made in Lisette’s class. We’ve had our slips and have learned that’s OK - it’s natural considering our lifestyle before H3.  We are both healthier, happier and lighter than we’ve been since we got married in 2002.  Neither I nor my doctors can believe the results I’ve had thus far – WITHOUT weight loss medication or gastric operations. I saw my Primary Physician on June 22^nd, six months after leaving H3. Incredibly, I was told I was no longer diabetic, although the diagnosis will be left on my chart for two years before being taken off. My weight is now 297 pounds, down 193 pounds since leaving H3.

When I arrived at H3 I struggled to walk from the taxi to the building. Now, my wife and I walk and jog on a regular basis. My edema has reduced significantly. I no longer feel that this may be my last year, but that this is the beginning of many more to come, with opportunities that I did not and could not dream of before. H3 is truly a life changing and lifesaving program that I will never ever forget.

[caption id="attachment_9087" align="alignright" width="420" caption="Matthew after visiting Hilton Head Health"][/caption]

Update: In Januray 2013, Matthew was pleased to announce that he has now lost 193 pounds since his initial visit to Hilton Head Health.

Healthy Recipes: Split Pea Soup

INGREDIENTS:

½ each Onion, chopped
1 each Bay leaf
1 teaspoon Celery seed
Spray oil
¾ cup Split peas
2 Tablespoons Barely
¼ cup Lima beans
4 cups Water
1 teaspoon Sea salt
¼ teaspoon Black Pepper
½ each Carrot, peeled, chopped
2 each Celery stalks, chopped
½ each Idaho potato, washed, and chopped
¼ cup Parsley, fresh, chopped
¼ teaspoon Basil, dried
¼ teaspoon Thyme, dried

PREPARATION:

• Preheat medium sauce pan. (Make sure your pan is large enough to hold the soup before you begin cooking.)


• Lightly spray sauce pan with oil.


• When the pan is hot, add onions and sauté. Stir frequently.


• Add bay leaf and celery seed.


• Stir in split peas, lima beans and barley.


• Add the water and simmer for about 1 ½ hours.


• Add salt, pepper, carrots, celery and potatoes.


• Cook for another 45 minutes.


• Thin with vegetable or chicken broth if soup is too thick.

Number of Servings: 6 cups
Serving Size: ½ cup
Calories: 140
Sodium: 550 milligrams
Carbohydrates: 27 grams
Fiber: 9 grams
Protein: 9 grams

Coaching Corner: Thanking Your Body

This is the season of giving thanks and what a fantastic practice that is! Studies have shown___________. So why not be thankful?!

I have a special healthy challenge for you this week and it  is giving thanks for your body. Our bodies are truly incredible things. The way  so many working pieces come together for us to function is nothing short of a miracle. How easy it is to lose sight of this when we are on a journey of change. It can be very tempting to focus on the change that we want to see, that we can lose sight of the value before us. One of my favorite quotes is: Be happy with who you are now, and let that positivity inspire your journey into tomorrow.  Let us take some time to celebrate what we have and who we are.

I challenge you to make a list of 25 things that you like about your body and what you are thankful that your body allows you to do. They can be items big or small but do not stop until you hit 25. And then I encourage you to read the list all the way through, slowly. Think about each thing and how incredible you are.

From the H3 Vault: Minding the Gap

My days of late have been busier than I could have imagined. Don’t get me wrong, I’m not complaining. They are days full of gratifying work, connecting with people and sharing my experience, strength and hope. Lately, however, I have had to increase my personal commitment to practice what I preach. Most notably, I’ve had to mind the gap.

In the midst of these busy days, I have had to recognize and take advantage of the small moments when the universe is asking me to slow down and get present. You may not be aware of what these moments are but they look a lot like this…being on hold with the cable company, sitting at a long red light (otherwise called a GOOCHER by my kids), standing in any line that doesn’t seem to be moving, or being stuck in traffic on the highway. These are usually moments when our jaw clenches, we repeatedly look at our watch and expletives are freely forthcoming.

These are the precise moments when it’s time to acknowledge that we are being asked to slow down or stop. We can’t seem to find time for it ourselves, so the universe steps in. They are little gifts waiting to be acknowledged with a small meditation, a prayer of gratitude, a mindful exercise involving the senses or getting out of our head by being of service to others.

These moments, or gaps, can add to our stress levels or can help us to “reboot.” When we focus on things we are grateful for while sitting at a long red light, we experience joy instead of anxiety. When we focus on our breath while sitting in traffic, we sooth our spirit and feel peace in a situation we have no control over. When we call a friend in need to inquire about their wellbeing while waiting in line for Black Friday shopping, we trade our frustration for compassion.

With the holidays quickly approaching, many new gaps await. Just think of all the mindfulness exercises you can do while waiting in line during Christmas shopping! Tis the season to focus on gratitude during the hustle and bustle. Don’t forget to receive the gift of the gap.

Fitness Friday: New classes coming to H3

With the New Year only one month away, we’re shifting gears and adding even more variety to our already extensive fitness class lineup. Earlier in the fall we added Body Balance, Bosu Ball Basics and Kettlebell 101 Training, but we’re not stopping there. Watch the video below to hear about the first two new classes of the season entering the mix and we’ll keep you updated as more hit our daily schedule.

Bob's Basics on Thanksgiving

Happy Thanksgiving! I hope you and your family have the best Thanksgiving you have ever had. As we all know, holidays, especially Thanksgiving, can pose some real challenges to staying on track with your program. In her post yesterday Lisette, with David’s help, discussed the concept of progress not perfection. I’d like to focus on the same theme.

Think about previous Thanksgivings, how you have eaten, the level of activity you had, and look for ways to improve. Perhaps the most important thing you can do to set yourself up for a good day is to start the day with doing something positive. Take a few minutes to reflect on the meaning of Thanksgiving and acknowledge what you have to be thankful for; take a walk first thing in the morning, it doesn’t have to be long, even a short walk can lift your spirits; have a good healthy breakfast—it is easier to sustain the momentum of a good start than change the moment from a bad one. As clinical psychologist Howard Rankin, Ph.D. says, “it is hard to rebound from a double bacon sausage biscuit.”

For some, the problem isn’t only that it is difficult to manage portions during a holiday, it’s that you have a license to eat as much as physically possible. Thanksgiving is the poster child event for eating until the point of physical discomfort. Some even take pride in being able to out eat other members of the family. Maybe it is time to let someone else earn that honor. But the goal isn’t to stay on an aggressive diet either. Eat what you want but pay attention to the amount. Ask yourself, “is this really going to be worth it?” If so, eat slowly and mindfully and most importantly savor every single morsel.

If in the past, you spent hours upon hours watching football, or the Thanksgiving day Law and Order marathon, you could plan some fun family physical activities. Take family thermal walks or at least get up every half hour or so and take a few laps around the house.

If you tend to be more liberal with your alcohol intake during the holidays, you can save some calories by cutting back a bit. Keep in mind that it not just the calories from alcohol that you need to be concerned about, it the impact alcohol has on staying focused and motivated in a very challenging food environment. Remember the phrase “resolve dissolves in alcohol”. Enjoy a glass of wine, a beer or mixed drink with the meal if you would like, but having a couple of drinks before you sit down will make it all but impossible to make healthy choices.

Finally, if you happen to eat or drink a bit more than planned. Don’t fret it, you haven’t blown it. Don’t try to make up for by skipping meals on Friday or trying to exercise for four hours. If you start Friday with a healthy breakfast, make sure you get a good exercise session in sometime during the day, and plan some fun physically active things to do over the weekend. The impact of going a bit overboard on Thanksgiving day will be minimal.

20 Ways to Improve Your Mood

As we take a moment to reflect on all the blessings in our lives we have to be thankful for, ask yourself if you’re getting the most out of each day. We often look to others to brighten our spirits but what can we do to make each moment even more vibrant? We all know that as the days get shorter and cooler our moods tend to do follow suit. Each day, try doing one of the items on the list below to help better your mood.

1. Take a warm bath or shower.
2. Get a good night’s sleep.
3. Listen to music (and don’t be afraid to sing along—loudly).
4. Get some fresh air. Don’t let the cool air scare you from enjoying the outdoors. Enjoy your Sunday morning breakfast and coffee on the deck or go for a stroll through the park.
5. Do something generous for others. There are plenty of opportunities to help others. Whether donating to a toy drive or helping a neighbor rake leaves, no act of kindness goes unnoticed.
6. Think positively.
7. Compliment others AND yourself.
8. Pull up the blinds or open the curtains and let the sun shine in.
9. Light a candle to fill the room with a warm holiday scent.
10. Bring life to each room with a fresh bouquet of flowers.
11. Give your home an easy facelift by changing out the light fixtures and chandeliers or hanging new artwork on the walls.
12. Eat more foods that grow on plants than are manufactured in them.
13. Stretch before bed a couple nights each week.
14. Watch or do something silly. There are few things more contagious than laughter and a smile.
15. Pamper yourself. Take the time to do something special just for you. Schedule a haircut, get your nails done, purchase new undergarments, or block off some “me” time to catch up on the book you’ve been dying to finish. Do something that makes you feel better about yourself.
16. Stick to your exercise routine. Even if you find it hard to fit in fitness this time of year, focus on what you are actually able to accomplish and not on any missed targets. Remember Lisette and David’s song, “progress, not perfection.”
17. Spend time with others. Don’t skip the holiday party or game night because you don’t feel like leaving the house. Surround yourself with good company and laughter and fond memories are sure to sprout.
18. Let go of any negative energy you’re holding onto and forgive.
19. A friend always encourages me to live with the three E’s – energy, enthusiasm and empathy. Keep the three E's in the back of your mind throughout the day.
20. Pray and give thanks.

Progress Not Perfection

This holiday season, I'd like for you to focus on progress and not perfection. Every little strive you take toward improving your health is a step in the right direction. Check out this video from David and me and maybe this song will help you get through the holiday season with a little less stress!

Healthy Recipes: Cheddar and Parmesan Grits

 



INGREDIENTS:
1 1/2 cups Water
1/2 cup Grits, stone ground
1 teaspoon Onion powder
1/2 tablespoon Garlic powder
1/2 teaspoon Kosher salt
Pinch White pepper, ground
1 teaspoon Fresh rosemary, finely chopped
1 teaspoon Fresh thyme, finely chopped
2 tablespoons Half and half
¼ cup 2 % cheddar, shredded
¼ cup Parmesan, shredded

PREPARATION:
• In a large rondeaux, bring water, onion powder, garlic powder, salt and pepper to a boil.
• Add the grits, stir well with a whisk. Cover and reduce heat to low.
• Once the water has been absorbed (about 20 minutes), add the fresh herbs and half and half.
• Stir well with the whisk, cook 5 more minutes on low heat.
• Remove from heat and stir in cheeses.
• Serve immediately.

Servings: 4 (1/3 cup each)
Calories: 90
Sodium: 230 milligrams
Carbohydrates: 14 grams
Protein: 4 grams
Fiber: 0 grams

Coaching Corner: Practice What You Post

Facebook posts, newsfeeds, pins and 140-word character limits... Social Media. We are exposed to this almost every day. Sharing our thoughts, beliefs, attitudes, activities and where we are “located” has become a part of millions of people’s daily routine. Are these drifting us further into an electronic personality while becoming void from our authentic identity? Do your Facebook posts and tweets match to what is truly in your heart?

Authenticity is something we all need and desire from others. We respond well to those who tell us the truth, do what they say they are going to do, and treat us with value and worth. In culture of posts, tweets and pins some of the authenticity and sincerity can almost seem questionable. For example, I may post a quote about having a positive attitude, but if I’m living a life full negativity then that would be a little misleading, right?

Simply put, practice what you post—"Walk the Talk"

Oh, and after watching the video you should probably “share” it. Haha. Just kidding.

Thanksgiving Shopping List Must-Haves

The holiday season is in full-swing—it’s time for family, friends, and food! If you are hosting your Thanksgiving dinner this year, I am here to help you with the grocery list!

Beside the fact that an entire Thanksgiving feast of grocery bags is a lot to carry, let alone a truck to hold, you might forget one key ingredient of your Thanksgiving meal (after reading this, hopefully you will not forget an item).

I know this is my profession and I am used to writing menus but, I will say there is a reason why I love to plan everything in advance… it makes life much easier! If you are hosting a party;

1. Put your chef hat on and plan your dinner menu in advance.


2. Gather all of the recipes you plan on using.


3. Write your grocery list.

[caption id="attachment_9026" align="alignright" width="199" caption="pictured: Spinach and Mushroom Souffle"][/caption]

Stock up on a few staple items that can e used in several dishes but are commonly overlooked:

• Brown Sugar (used in several fall dishes and desserts such as our Roasted Sweet Potato Parfait)


• Eggs (used in souffles like our Spinach and Mushroom Souffle or try this Pumpkin Cheesecake for dessert)


• Cranberries (used in festive drinks or our Cranberry Pomegranate Relish)


• Fresh herbs such as rosemary, thyme, sage (used to season turkey and other fall dishes including these Roasted Red Potatoes)


• Assorted nut varieties (used as a topping or incorporated into a dish like our Apple and Sausage Stuffing)


• Turkey bacon (used to flavor vegetables like our Roasted Brussel Sprouts)

Speaking of shopping and several grocery bags: Instead of gathering all of your bags into your hands and struggling to the door, avoiding making multiple trips. Burn a few extra calories and take multiple trips, plus we don’t want you breaking any eggs or wine bottles on your way in the house.

Happy Thanksgiving!

Friday Fitness: Turkey Day Trot Nutrition

For those entering a Thanksgiving Day Turkey Trot, there are a few things to keep in mind in order to make the most out of your event.  Whether walking or running, it is important to fuel and hydrate yourself before, during and after the race.  Too often those in races or running events end up needing medical attention or feel lousy during and/or after the race.   Dehydration? Overhydration (low sodium in the blood)? Hypoglycemia? The root cause of some of these mishaps could have potentially been prevented if a personal nutrition game-plan was initiated.   Here are some tips:

Hydration: 

1. The day before the race, drink enough water throughout the day until your urine is pale in color.  If yellow, drink more water and/or consume more fluid-based foods such as vegetable based soups or fruit smoothies.


2. On race day, drink 8-20 ounces of water prior to the event.  Sports drinks (6-8% carbohydrate) are only needed for those who are going 60 minutes or longer at moderate-high intensity. 


3. During the event, use the course as most offer water stations every couple of miles—take advantage by drinking 4-8 ounces per stop (1 gulp is equivalent to about 1 ounce). 


4. After the race, drink enough fluids to replace what you lost during exercise.  For those “salty sweaters”, try drinking an electrolyte based drink, tomato juice or add electrolyte powder to your water. 

Everyone has different needs on event day, but here are some general guidelines include the following when it comes to food intake before and after the race:

1. “Graze” the day before the trot on easily digestible high-carbohydrate foods with added protein.  Examples include:  ½ cup plain greek yogurt with ½ ounce of salted almonds or a small banana with 1 T. almond butter.  Avoid the fiber packed bars (e.g., Fiber One).


2. Eat familiar foods—especially your breakfast prior to the trot.  Breakfast is essential.   Have something light, easy to digest, and added protein to help fuel you for the race as well as preventing post-exercise muscle soreness.  Example) A whole wheat english muffin with a hard-boiled egg washed down with 12 ounces of water.   


3. If you are not having a meal within 30-60 minutes of the race, make sure to have a snack within that same time period to assist with muscle recovery.  A 3:1 ratio of carbohydrate to protein is ideal after a race.  One cup of low fat chocolate milk actually has the perfect ratio… 24-26 gm carbohydrates to 8 grams of protein (the picture is actually me in the cow suit.  Flattering, I know.  “Buttercup” was providing chocolate milk to those finishing at a race in Indiana—be on the lookout for the milk stations.)

Enjoy and savor your Thanksgiving meal either later that afternoon or evening :-)

 

Is Your Attention on Your Intention?

As the sun begins to set on 2012 and rise on 2013, what new intentions do you aspire to cultivate? As the universe begins its journey in shifting our focus, energy, and aspirations- what intentions will you set? What goals will manifest those intentions and what will you create?

Intentions: Intentions are states of being and or authentic desires. Maybe your intention is to become more peaceful, grateful, joyous, loving, successful, healthy or wealthy. Ultimately, intentions can be easily defined as our high ideals-ideals of which are usually at the root of our motivation for any specific goal.  

Setting an intention, at least according to Buddhist teachings, is quite different then goal setting. Intentions are focused on how you are being in the present moment. Your attention is on the ever present “now”.  In retrospect, most of us don’t focus on goals like a new relationship and or more money simply for the sake of those things themselves. We desire and aspire these goals because of what we believe we will experience by having them in our lives. Thus, if we begin our goal with an intention, we can get right to the source of what we truly want. Intentions are the core and the magic of all our goals, desires and aspirations.

Goals: Goals are effective, powerful, specific and measurable. We want to be able to track our progress and know for sure if we are reaching our goals. Goals should not be filled with stress, pressure, shame or guilt. Goals must be specific, measurable, action based, realistic and timely. This makes them SMART and more readily available for direct manifestation! Remember, simply take your intentions and focus them on tangible outcomes in the world-these outcomes are your goals.

Create: Create action-oriented practices that support manifesting your goals and intentions. Challenge yourself to create action plans that inspire YOU, that help connect YOU to your goals and ultimately fulfill your brightest intentions are essential daily, weekly and monthly in efforts for success and fulfillment.  The creation process is fuel for the flames- it ignites your inner light!

Therefore, I challenge you today to simply start by setting an intention. Make it clear to yourself. Redefine what it means to be serious about the present moment (NOW), your goals, your actions, your dreams- essentially YOUR future!

Is “Busy” the new “Normal”?

Lately I have noticed that I am coaching a significant number of individuals whose daily schedules and calendars are a huge challenge.  These folks are on the go from the wee hours of the morning until well into the night with a myriad of activities related to their jobs, home, family, school, volunteer commitments and other pursuits.  Listening to what they cram into 24 hours is enough to make me want to lie down and pull the covers over my head!

What’s wrong with being busy?  Absolutely nothing. 

Most of us get some pleasure from having a busy, productive life filled with new challenges and activities.  Even society places a certain cache on being super busy.  We admire those people with the gargantuan workloads, those individuals who hold down full-time jobs, train for marathons, travel extensively, and take French cooking lessons – while also finding time to write the great American novel and volunteer as a docent at the museum!     

It has also become quite chic to blame technology on being busy.  Having to constantly check your work email, personal email, Facebook™ and Twitter™ accounts while catching the latest cute cat video on YouTube™ -  well heck, being connected takes a lot of time!   

But lately it seems like things have gotten out of hand; so out of hand that “busy” is becoming our new “normal”.  And this new normal can take a toll on us, physically, emotionally, intellectually, and spiritually.  For example, when I get really busy, I am quick to cut corners on exercise, sleep and eating the right foods – all of the things I need to maintain a healthy lifestyle and my sanity!

Blaming society and technology for our perpetual busyness doesn’t address the root cause of the issue - ourselves.  Often we find ourselves super busy because of the desire to feel needed and our need for security. Sometimes we take on too much because of our need for perfection or validation – “I’m the only one who can do the grocery shopping properly”.  We also succumb to hyper busyness when we take it upon ourselves to make sure everyone in our life is taken care of and happy.  This type of busyness is often associated with guilt.

 

So, what’s a busy person to do? 

First, recognize that you have choices.  If your day is too full, it is because you’ve allowed it to be filled to the brim.  

Second, consider what you value most and organize your schedule around those priorities.  If you value a strong, healthy body more updating your Facebook™ page with photos of your weekend, you might want to log-off the computer and spend those 30 minutes walking or going to the gym.  Look for ways to honor multiple values in your schedule – for example, cooking a nutritious dinner with your spouse or children allows you to spend time with your family and honor your value to eat clean, healthy food.

Third, practice saying “No” to those activities that don’t truly honor your core values.  If you have decided that you value a solid 8 hours of sleep each night, then it will be easier to say no when you are asked to serve on the night shift for the “Save the Turtles” campaign.  Remember - saying no is often a matter of passing by the good for the sake of the best.  

Perhaps most importantly, recognize that keeping busyness in check isn’t something that you do once and forget about.  Maintaining balance in our schedules requires focus and constant commitment, just like anything worthwhile in life.

Top Fitness Trends for 2013

The American College of Sports Medicine (ACSM) has released its seventh year of results (listed below) detailing the anticipated fitness trends for 2013.  ACSM compiles information from thousands of fitness professionals worldwide and ranks them in to the Top 20 overall.  Similar to previous ACSM fitness trends surveys the respondents were asked to make the important distinction between a “fad” and a “trend.”  We here at H3 have been years ahead of the curve in each of the categories, offering fitness sessions that are constantly cutting edge.  

This year’s list includes three new additions:  Body Weight Training, Outcome Measurements and Circuit Training.  It’s better late than never for Body Weight and Circuit Training.  These two types of exercise are some of our favorites.  What are your favorite trends that are expected to expand in 2013?

1. Unprecedented Job Growth in Educated, Certified and Experienced Fitness Professionals


2. Strength Training


3. Body Weight Training


4. Exercise for Overweight and Obese Children


5. The Importance of Exercise in Caloric Restriction Programs


6. Fitness Programs for Older Adults


7. Personal Training


8. Functional Fitness Programs


9. Core Training


10. Group Personal Training


11. Worksite Health Promotion


12. Zumba and Other Dance Workouts


13. Outdoor Activities


14. Yoga


15. Worker Incentive Programs


16. Boot Camp


17. Outcome Measurements to Evaluate Fitness Progress


18. Circuit Training


19. Reaching New Markets


20. Wellness Coaching

Healthy Recipes: Spiced Popcorn

INGREDIENTS:

12 cups Popcorn, air popped

¼ teaspoon Salt

1 teaspoon Cinnamon

½ teaspoon Nutmeg

½ teaspoon Cloves

¼ teaspoon Crushed red pepper flakes

½ cup cherries, dried

½ cup Pumpkin seeds

PREPARATION:

• In a small bowl, combine salt, cinnamon, nutmeg, cloves and crushed red pepper flakes.


• Toss popcorn, cherries, pumpkin seeds and seasonings until evenly combined.

 Serves: 12

Serving size: 1 cup

Calories: 90

Carbohydrates: 11 grams

Sodium: 40 milligrams

Fiber: 2 grams

Protein:  3 grams

Managing Expectations Over the Holidays

It's that time of year again... Only about 6 weeks from Christmas and Thanksgiving is already upon us, life is about to move at jet speed.  With the ever so popular, fast-paced American lifestyle so many of us have adopted, the holiday season only exasperates our tendency to take on more than our days can hold.  And what gets pushed to the side?  The very habits we work so hard to develop throughout the rest of the year. 

It's difficult to adjust our expectations when it come to weight loss, especially when it never seems to come off as fast as we like.  But with holiday parties, holiday food gifts, tighter schedules and less time for exercise, managing our expectations with all these added variables becomes critical to our success.  Remember that weight maintenance can also be considered a success, especially if your track record is to gain 5+ pounds over this time of year.  Here are a few strategies to help manage your expectations this holiday season...

• Pledge to maintain 17 out of 21 weekly meals that follow your nutritional plan.


• Commit to a minimum of 15 minutes of activity at your regularly scheduled exercise time. You will be more likely to pick things back up after the holidays if you fit to at least a little exercise in your schedule.


• Set an allowance (as opposed to a limit) for wine and/or holiday treats at your holiday parties.


• Define a go-to stress reliever that lives outside the refrigerator. Close your eyes and take 10 deep breaths, complete 5 chair squats, smile and recite your holiday season mantra in your head...whatever will keep you out of the munchies!


• Remind yourself that each day is a new day. Prevent one "bad meal" from turning into a "bad week".

Gift us your holiday success tips today!

My Spanish Culinary Journey of the Soul

Hey gang! For those of you who don't know, I’m in Spain on a culinary journey of the soul! And wow what an amazing journey it has been so far. Not only has this been a food adventure but also an awakening of what I’ve been missing out on when it comes to food around the world. I would like to share some of the menu items I have tried along with some pictures of the many things I’ve tasted.
Mainly, I have eaten Tapas, which for those of you who don't know are small plates. But they are more than just small plates in my mind. There are various types ranging from olive kebobs wrapped with sardines and mushroom and iberico ham croquettes on toasted bread, to a tuna filled pimento peppers baked and drizzled with an aioli of some sort. Everything I ate was more than what I could possibly have imagined as the whole experience is what made it complete.

I have traveled from Madrid, to Barcelona, to San Sebastian, then to Sevilla tomorrow. I have asked myself which place is my favorite so far? Well, honestly I can't even tell you as so much makes them very different; not only from the food, but the language is different in all three regions plus the history and architecture. I created an association for you to relate to.... Madrid is like a colorful New York, Barcelona is like a Los Angeles, and San Sebastian is like a Newport Rhode Island kind of feel. Now don't get me wrong, they are really nothing like the states but if I were to compare, that’s what I would say.

Let me tell you a little bit about the produce in Barcelona that just made me glow! You name it, and it was there. Everything from various mushrooms, nuts, figs, dates, apples, dragon fruit, and even fruit bars. I really wanted to buy a couple things and start cooking but it was great just to see what was available. I have so many favorites from that market but the seafood and meat markets really topped it off for me. If you want tenderloin, bones, liver, heart, or head it’s yours. Any kind of seafood you could imagine is right there, and talk about everything being fresh... the lobsters and crabs are on ice but still moving! For a chef going into that market, it was like going into a candy store for a kid; I just wanted a little bit of everything. I didn't walk away with a lot of goods but the many pictures I took are good enough for me.

Today we ate at a place called Asador Etxebarri that was about an hour away from our hotel in the middle of the mountains—in the middle of nowhere. This really small looking run down "cottage" opened a door I never could have even fathomed. The tasting menu was about 16 courses! I know you are all thinking so much for portion control, but I must say, I didn't eat everything even though they were small portions. That said, I did try everything to experience it—even baby eel was on the tasting menu.

The service was pristine and the food had great presentation with smoky flavors and beautiful colors alike. Ever heard of a Goose barnacle? Me neither; and if you asked me to eat one on my own there is a good chance I would pass, but if you can get past the interesting look it sure tasted great! I ended the meal with a light ice cream with strawberry puree and some sort of Basque Cake that was filled with figs and vanilla bean custard.

If you ever get the chance to go to Spain or go back to Spain, make sure to really talk to the locals and try as many foods as you can handle. Everything has such interesting flavors and spices! Before your visit, be sure to brush up on your Spanish, Catalan and Basque if visiting to either region though. The Basque language is very old and very very different than Spanish, so grab a translation book for sure because few locals speak English. I managed to get through with my own version of sign language :)

I'm off to another adventure and hope you learned a little something and Spanish cuisine. Thank you for letting me share my experience!

Adios!
Chef Jen

Fitness Friday: Having FUN (H3 Gangham Style)

Fun (noun): enjoyment, amusement, or lighthearted pleasure; more specifically, fun can be described as playful often boisterous actions or speech.

I like to think this definition could also end with “produces laughter” or “lack of serious purpose.” In order to fully understand the meaning behind fun it is important to understand what fun is NOT. The antonyms include the following: boring, dreary, dull, monotonous, tiresome, and more. I don’t know one person who wants to have a boring, tiresome and dreary life so let’s talk more about having FUN…

What may be fun for you may not be enjoyable for another—each one of us finds amusement in different things. Perhaps that is why amusement parks are now called theme parks; not everyone finds roller coasters and “spin as fast as you can” rides amusing in the least bit. However, once fun activities and exercises are discovered, they become times when we are most alive, engaged, creative and perhaps even a little spontaneous. For some, it could be a race, while others find more pleasure in a long group bike ride or dance class. Take a moment to write down activities and exercises you consider fun.

You may wonder why this week’s video was centralized on a silly dance created by a YouTube phenomenon. First, a little spontaneity never hurt anyone. Second, the dance (Gangham Style) is hilarious. Third, we had a blast making this video—if only you could have seen our bloopers! Now go out and have a FUN weekend :-)

Top 5 Thanksgiving Survival Strategies

Now that we have all survived Halloween, it’s time to set our sights on Thanksgiving. Here are my top 5 picks for strategies that will get you through Thanksgiving without overeating and making unhealthy food choices:

1.  Bring something you can eat: If you offer to bring a dish to a Thanksgiving feast, prepare one that you know is on your food plan. Likewise, all you Thanksgiving chefs, prepare one healthy dish this year to give your health-conscious guests a guilt-free option.


2. Do a reconnaissance mission: Before even picking up you plate at a Thanksgiving buffet, take a look at all the dishes that are offered and decide what you will and will not be eating. Then go get your plate and stick to the plan! This helps to prevent the pile-up syndrome which happens when your plate is full as you get to the end of the buffet where your two favorite dishes await, thus the piling begins.


3. Speed Bump: Set up an imaginary speed-bump in the center of your plate (you can use a string bean or two for a visual reminder). When you’ve eaten half your plate, or up to your speed bump, slow down and take a break. Take a sip of water, get up and use the restroom, engage in conversation. Just give yourself five minutes to let your head catch up with your stomach. Check-in with your fullness and satiety before continuing to eat again.


4. Skip Seconds: Going back for seconds is a sure fire way to overeat. Make sure your first plate has all your favorites and enough for a good healthy meal. Then savor every aspect of the meal so that you don’t feel as if you are missing out on anything. I guarantee you, one plate will be enough.


5. Close your eyes. Eat your meal mindfully. Savor several bites. Take in the aroma before even eating. Every once in a while, take small bites and let them sit on your tongue for a moment before chewing. Also, close your eyes every so often to isolate your sense of taste and truly relish the bite. Be present for this special meal…it only comes once a year!

These are simple strategies that will have a profound effect on your Thanksgiving experience. Use them and I guarantee you will enjoy the holiday without any eating regrets.

The Power of a Smile

From David Chesworth, Program Intern, Fall 2012

There are many factors that contribute to living a good quality of life. On paper it looks easy to accomplish. All you need to do is exercise, eat healthy, and perform tasks with purpose, right? As many of you know this is much easier said than done. Paper does not take into account the motivation and discipline involved in doing so. However, there is something out there that will make this lifestyle transition much easier to accomplish. That something happens to be a smile.   

 

It is difficult to look at this baby picture without feeling the urge to smile. First of all, he is a baby. And second of all, he is smiling. Probably because he knows something you don’t know. Smiles are one of the most contagious things in the world which is a wonderful thing. People often underestimate the power of a smile. Think of a time where you saw a friend (peer/acquaintance/etc…) in passing and he/she smiled to you, gave you eye contact, and said hi. Maybe he/she also threw in a little wave of the hand. Remember how you felt after that moment. Slightly happier than you did the previous moment I would guess… Now think of a time where you saw a friend (peer/acquaintance/etc…) in passing and he/she did not acknowledge you. Remember how you felt after that. You probably felt pretty neutral about it. You might not have even noticed they passed you. I think one way of looking at quality of life is how often happiness is present in ones life. That is why I think greeting people in passing as often as possible is a great way to help spice up your quality of life.

I want you to notice how genuine this baby’s smile is. In fact, he is not even smiling with the conventional U-shaped mouth. There is just something about his face, something about the twinkle in his eyes that make this baby’s happiness very apparent. That is because a smile is more than just adjusting your lips and posing for a picture. A smile consists of dozens of little face muscles working together in order to paint a happy facial expression on your face. Next time you find yourself genuinely smiling I want you to notice those muscles and how it feels when they paint that picture on your face.

When I was a freshman in college, I took a psychology 101 class. To be honest, there are few things I remember from that class. But the most valuable thing I took away from that class was a fun fact that my professor gave us one day. He said that the secretion of serotonin and dopamine hormones (hormones that are associated with elevated mood) are secreted when something causes you to feel happy. This, in turn, may cause you to genuinely smile. Something I find really cool is your brain associates the muscle contractions used in a smile with the secretion of these two hormones. “Therefore”, said my professor, “the more you practice smiling, even if you are not happy, the more your brain will release these two hormones.” Now, I’m not suggesting that forcing a smile when you are unhappy will all of a sudden make you happy, but rather, less unhappy than you were before. Think about the long term effects this could have on your quality of life. You have the power to secrete these mood increasing hormones on demand. The more you practice this over time, the less unhappy you will feel. The better quality of life you have the easier it will be to accomplish new challenges that come your way; things like getting out of bed in the morning, going to work, spending time with family, making wise decisions, and maybe even lifestyle changes.

So the next time you see a friend (peer/acquaintance/etc…) say hi to them and smile. Maybe throw in a wave of the hand or a compliment. The more you do this, the more you are improving your quality life without even knowing it. And the best part is, since a smile is contagious, you just helped improve the quality of life to the person you just said hi to! =D

Happy Meal Makeover

The facts don’t lie. A recent study found that teens who dine out consume more calories, fats, sugar and sodium in each meal than those who dine at home. We’re not talking about a small difference here either. On average, teens ages 12-19 consume just over 300 more calories when grabbing a quick bite to eat at a fast food joint, and over 250 extra calories when eating at a restaurant. These are the extra calories they’re consuming per meal they eat out.  Just think about how quickly those calories can add up.

Although it’s pretty clear that preparing a home cooked meal would be the ‘best’ option here, I understand that eating every meal at home can be a challenge. So some fast food restaurants are making strides to combat the childhood obesity epidemic.

After much criticism for their high calorie and high fat menu choices, McDonald’s has decided to reduce the size of their Happy Meal fries. This change, which was to have taken effect in September, has reduced the calorie content of a McDonald’s Happy Meal from 530 calories to 435 calories. While the new Happy Meal does have increased amounts of sodium, McDonald’s did manage to shave off about 6 grams of fat along with the cut in calories. They have reduced the amount of fries and added apple slices to each meal, and suggest replacing soda with either 1% milk or fat-free chocolate milk.

McDonald’s has a pretty bad rep when it comes to healthy eating but I have to say that I am pretty happy with their recent improvements. Now, we just have to get kids used to eating the apples instead of tossing them in the trash. But hey, one step at a time.

Healthy Recipes: Gluten Free Baked Macaroni & Cheese

INGREDIENTS:

4 ounces Gluten free, dry, whole wheat pasta or multi-grain elbow pasta

1 cup Skim Milk

3 Tablespoons Fat free cream cheese

1 cup 2 % Sharp or Mild cheddar cheese

1 each Egg, whisked          

4 cups Broccoli, cut into bite size florets  

¼ teaspoon Salt      

½ cup Gluten Free panko bread crumbs (optional for topping)

¼ cup Parsley, fresh, chopped (optional for topping)  

2 teaspoons Butter, melted and mixed with panko and parsley       

PREPARATION:

• Bring water to a boil in a medium sauce pan


•  Add in whole wheat or multi-grain pasta and stir.


• Cook pasta until it is soft but still has a little crunch.


• Pour pasta and water into a strainer, draining out all the water.


• In the same sauce pan, add milk, cream cheese, and cheddar cheese.


• Stir and then slowly add tempered egg.


• Return drained pasta to the pot and mix thoroughly.


• Add broccoli and stir.


• Place in casserole dish and bake.  It’s optional to add a panko and parsley mixture to the top for a crunchy and crispy crust. 


• Serve immediately. Enjoy!                 

Chef's Note:  Cooked pasta is about ¾ of a cup, with broccoli added should be about 1 ¼ cup!  Make sure to stir cheese in at the end until it is melted. If exposed to too high of heat it may break.                                                            

Number of servings: 6

Serving Size: 1 ¼ cup

Calories: 230

Fat Grams: 7

Coaching Corner: “Will”-power

I often ask my coaching clients, “What can you do or do differently to get closer to your goal?” Most people are very good at coming up with a laundry list of things that they could, should or would do. They sound like this: “I should eat less candy, drink more water, get more exercise, cook for myself,” etc., etc. Knowing what to do is rarely the issue. It’s “just doing it” that often stumps us.

Then comes the more difficult question, “What will you do today, tomorrow, this week?” That’s when the stuttering and stammering begin. Answers often begin with, “I’ll try… or I hope…” Does this sound familiar? What would it take to eliminate the try and the hope—to make a real commitment to action? You see, there is often an enormous gap in what we can do and what we will do.



Take out a pen and paper and write out three specific actions you are willing to take today that will bring you closer to your healthiest, best self, and start every item with the words “I will.” For example:
• I will walk for 30 minutes after breakfast.
• I will eat two servings of vegetables at dinner.
• I will go to bed at 10 p.m.

Then make sure these three things happen. Repeat. Repeat. Repeat. It doesn’t matter how simple the actions are. What matters is that you train your brain to do what you say you will do. Healthy habits are formed through repetition—by making a decision and taking the action, one day at a time.

You have everything you need to achieve your goals. You know what you want and what it takes to get it. So, next time you catch yourself saying, “I’ll try,” or “I hope,” own your power and say, “I will.”

Linda Hopkins is a Coach for the H3@Home program. Click here if you'd like to learn more about this at-home, extension of our weight loss program.

Red Wine Headaches?

From Laura McCann, Dining room manager & in-house wine expert

Jack Frost is starting to nip noses even here on Hilton Head Island; and when the weather turns cold my fancy turns to red wine.  But as a friend was telling me the other day – “Red wine gives me headaches” ;  So I thought I need to get to the bottom of this mystery;  Does red wine cause more headaches then other wines and why?

Many guests have told me over the years that the sulfites in red wine are the root cause of their head problems so I said, “Self, what are sulfites?” 

Sulfites are both an additive and a naturally occurring by product of fermentation.  Sulfur dioxide occurs as a byproduct of yeast fermentation in wine; and that fermentation is what turns our grape juice into the more delightful wine we know and love.  So all wine has sulfites. 

Sulfites are added to wine as a preservative; meaning that wine you loved in Italy can be put on a ship and sold to you here stateside and still survive all of the various conditions it may encounter on its way to your wine glass – so in fact we like sulfites; or we at least like the result of sulfites.

Sulfites are regulated in the European Union, America and in Australia and here is the straight scientific breakdown:

                Red Wine – 160 parts per million

                White Wine – 210 parts per million

                Dessert Wines – 400 parts per million

                Raisins – 1000 parts per million

Surprised?  I was, and these are the maximum allowable limits some most wines contain less.   I would seem if I could eat a box of raisins and not get a headache then maybe it is not the sulfites in wine that are causing my adverse reactions. 

1.  Red wine gets its color from the skins of the grape and those skins contain tannins and histamines; both things that can cause an adverse reaction.  White wine can be made from a red grape but the juice does not spend time on the histamine filled skins.  Those tannins and histamines are a natural preservative hence the need for less sulfites.  White wine being more delicate a higher level of sulfites is added to keep the wine fresh.


2.  New World wines, those made in South America, USA, Australia and New Zealand tend to have significantly higher alcohol levels and the higher the alcohol the more likely a hangover.  Look for alcohol levels on whatever color of wine you drink the lower the level the less likely you are to experience a headache


3. When you took that amazing trip to… (Insert country here) and you drank (insert color) wine all the time remember a few key points; you were probably having a leisurely meal with lots of food and time.  You probably consumed that bottle of vino over a several hour period.  Your waiter most likely kept your water glass constantly filled.  (As a food and beverage professional it is our job to get you to drink; but then to keep you from becoming intoxicated; that is just good business sense).  You also had no responsibilities other then where to find your next meal.


4. You are WORTH a good bottle of wine.  I don’t mean spend $50 a bottle every time you drink but if the wine is being sold in a gas station, or grocery store for $7.99 then this is not the wine for you.  Mass produced wines have a higher tendency for additives.  Plan your wine the way you would plan your meals; give it some thought and consideration make the wine part of the experience and savor that experience the same way you did in Italy, France, Germany…..

Of course some people are actually allergic to sulfites and you may be one of them but as a rule if you can have a few sips of red wine and not experience an adverse reaction within a few minutes then it might not be the wine. 

So enjoy your favorite red this holiday season, but be mindful of your pour size, every ounce is 20 calories; hydrate, hydrate, hydrate; and make each glass meaningful.  Here are some of my winter favorites:

                If you see Kay – Garnacha, Spain – jammy and delicious

                Any  Beaujolais – France, perfect with the holiday turkey – this wine is meant to be bought and drunk

                Cellars Blau – Spain – rich hints of spice and surprisingly great with cheese

Friday Fitness: Breakthrough Technology

Say goodbye to the traditional wrist-mounted Heart Rate receiver. Behold, the Polar H7, a remarkable merger of Bluetooth wireless technology and your mobile device. Last month Polar unveiled their newest addition to a line of products that has set the standard for biometrics.

The Polar H7 is the first Heart Rate monitor to incorporate Bluetooth wireless technology that will integrate seamlessly with you mobile phone. The H7 costs only $80 and the Polar Beat App is FREE. The tandem is able to give you an instant look at your pace, heart rate, calories burned, heart rate zone, history, weekly summaries and it will even utilize your phones GPS to map your run. Whereas, other Apps can monitor your workout, this is the first that can also combine with your heart rate to give you an amazing look in to your exercise intensity.

I’m excited to give this new product a try!

Small Steps Toward Big Goals

I was speaking with an H3 “first timer” guest yesterday.  It was the beginning of her first day on campus and she was particularly anxious about the level of exercise in some of our classes.   She was worried that she would find herself in an exercise class and not be able to “keep up” with the instructor or with other guests.  She shared with me that she had been very athletic throughout her 20’s and 30’s, running, playing soccer, and was a member of a crew team.  However, an injury that occurred more than 20 years ago had sidelined her.  As a result, she stopped exercising and had gained a significant amount of weight.   She had come to H3 with a vision of returning to an active, healthy lifestyle and had established a goal of exercising for at least 1 hour, 6 days a week.   But as she faced Day 1 of addressing her goal, she was anxious and scared.

I asked one of our Fitness Specialists to join our conversation.  We reviewed the weekly schedule with the guest and noted some exercise classes where she might be more comfortable for the first couple of days.  We assured her that all classes provide modifications for various fitness levels.  Coupled with Thermal Walks, these initial classes would allow her to get back into an exercise groove and hopefully, build up her confidence to go to the next level. 

The next afternoon, I saw the same guest in the Lobby.  She had just returned from a low impact aerobics class – her third class of the day - and she had a HUGE smile on her face.  “I’m doing it,” she exclaimed.  “I just keep telling myself to take small steps.”

This guest’s approach of taking small steps toward a big goal can be used effectively in many aspects of our lives, from planning a party to finding a new job or changing careers.  The research in this area is pretty clear; the bigger the goal, the smaller your initial steps should be.  And, if the initial steps are still daunting, you can always try cutting those steps in half – until each step becomes so small that it is easy.

This approach is particularly relevant for weight loss and fitness goals, as I can attest from personal experience.  Six months ago, I decided I would go to a Spinning class 3 times a week at 5:30 pm.  The problem is I wasn’t doing it.  My attendance was ‘hit or miss’ at best; something else always got in my way. So, I decided to take a small step and change into my workout clothes at 4:45 pm on the days I had Spinning.  That way, I could leave work at 5:15 and make it to the Spinning Studio – properly attired – and on time for the start of class.  By changing into my workout clothes at 4:45, I was taking a small step in the right direction and mentally preparing myself to get in my car and attend Spinning.   The first week I tried this new approach I made it to class twice; by the third week, it was a done deal.  All it took was thinking about a small step that would put me on the right path toward achieving my big goal.

So, the next time you establish a big goal for yourself – running a 10K or losing 10 pounds – think about how you will feel when you are successful, and get started by taking one small step at a time.