How to Spend the Last Day of the Year

You made it! It’s the last day of the year, and since you are reading this insightful blog that means you’ve survived 2013. You’re not done yet however. You have a few more hours to go before ringing in the New Year. How do you want to spend it? How do you want to spend the last day of the year?

Do you want to wallow in resentment? Do you want to sit on the couch, numbing gaze, while watching another episode of Law & Order? Do you want to waste mental and emotional energy reflecting on the hardships of 2013, clinging to a desperate hope that 2014 will be a better year? Do you want to stare at your reflection with self-loathing because your body still has a ways to go before reaching an acceptable appearance?

Or…

Do you want to float in love and gratitude? Do you want to feel the exhilaration of achievement and hard work that comes from exercising? Do you want to call the people who have nurtured your soul and thank them for their presence in your life? Do you want to walk through your work day grateful for the ability to share your unique skills while feeling the security of knowing that you have an income? Do you want to thank your body for providing another year of experiencing life…hugs, kisses, adventures? Do you want to reflect on the abundance in your life? Do you want to recall the opportunities that have been presented to you -- the opportunities to learn, evolve, grow, and succeed? Do you want to witness the beauty around you with a deeper appreciation?

You choose. You can choose how to spend the last day of the year.

I have chosen to feel a deep sense of gratitude that comes from doing what I love. I have chosen to reflect on the immense honor that my clients bestow upon me as they open up their hearts in my office and trust me with their vulnerability. I have chosen to acknowledge how my clients help me as much as I help them. I am choosing to thank you all for the gift of your presence in my life.

“The winds of grace blow all the time. All we need to do is set our sails.” ~ Sri Ramakrishna Paramahamsa

Have a Happy New Year all!

Healthy Recipe: BRUSSEL SPROUT CASSEROLE

Tender, sweet and just a little nutty, Brussels sprouts add a delightful crunch to many healthy recipes.  ENJOY!

INGREDIENTS:

8 cups  Brussel sprouts, halved

2  cups Cream of mushroom soup (Healthy Request) or

 H3 Cream sauce

 1 cup Skim milk

½ tsp. Salt

Pinch Pepper

1 tsp. Onion powder

1 cup Brown rice, cooked (optional)

½ cup 2% Sharp cheddar cheese

 1 cup Panko crumbs (Japanese bread crumbs)

 2 T. Parsley, fresh, washed, chopped fine

 1 T. Butter, unsalted                               

 

PREPARATION:

• Preheat oven to 350˚F.


• Place all cut vegetables in mixing bowl.


•  In smaller sauce pan, warm H3 cream sauce or healthy request soup, and add skim milk or soy milk.


• Warm sauce until hot, and season with salt, pepper, and onion powder.


•  Lightly spray a 9x9 casserole dish with pan spray.


• Then add cut brussel sprouts to casserole dish.  If adding rice add now with the brussel sprouts.


• Pour “cream” mixture over vegetables.


• Wrap casserole dish with plastic wrap and foil, and bake for about 20 minutes.


• In another bowl, melt butter and mix with panko crumbs, and fresh chopped parsley.


• After casserole has cooked for 20 minutes, unwrap and sprinkle on 2% sharp cheddar cheese.


• Sprinkle panko mixture over the top of casserole for an added crunch and color


•  Bake in oven for about 10 to 15 minutes or until panko crust is golden brown.

 Number of servings: 9

Serving size: 1/9 of pan

Calories: 80 calories do not include rice

Fat grams: 3

Fitness Friday: Gateway Exercise

There are many people out there who simply dread the idea of exercising. I believe that with the right type of exercise (a “Gateway Exercise” so to speak) and an open mind, people can discover their own passion for exercise. For those of you who have been to Hilton Head Health while I have been here, you have probably noticed that I love my job. I think it is possibly the greatest job in the world, or at least it is for me. I absolutely love that I get to be active as a part of my paying work day. A stressful day at work quickly becomes less stressful when I get the rush of endorphins coursing through my veins after a 50 minute treading class. I have more energy, my mind is more focused, and I am able to manage stress in a seemingly perfect way. Not only that, but I get to share these experiences with guests from all over the world. However, my love of exercise was not always existent. In fact, there was a time in my life when the thought of exercise was a dread to me as well. It was not until I found an exercise that I do love, my gateway exercise, which I started to notice myself enjoying others as well.

Throughout middle school and high school the most physical activity that I ever got was during football season. Not because I was an all-star football player or anything, but because I played the Tenor Saxophone in the high school marching band. “You were in the marching band, David?!”... Heck yes I was! In order to have effective performing posture, the core has to be engaged at all times. Not only that, but we easily exceeded the daily recommendation of 10,000 steps per day during our 2 hour rehearsals. Don’t get me wrong, in a fitness contest we would lose BIG TIME to a football player, but it was still a physically demanding activity that kept us moving. Not only that, but the marching band was fun. I have always enjoyed a good melody; what a better way to get exercise in my life than to combine it with something else I enjoy.

When I look back on it, as silly as it sounds, the marching band was my Gateway Exercise. It got me used to moving more than I usually do. It got me used to being on a regular schedule with a physical activity. It got me excited to improve my physical capabilities so that I could perform better as a musician. Eventually I hit a point when I was getting sick and tired of feeling so scrawny and weak just from holding the Saxophone. That’s when I started to adopt a strength training routine so that I could bulk up a little bit (plus I figured I would have a better shot at being noticed by the ladies as well). One of my marching band buddies became my weight lifting partner. We would go to the high school weight room after classes at least 4 days a week for about 5 months. I was so motivated when I realized how quickly my strength was increasing. Heavy weights quickly became my new favorite form of exercise! I loved it so much that I decided to sign up for the summer football training bootcamp my senior year of High School. This is when I started to realize that, mentally, I was changing drastically. I joined a football bootcamp with no intentions of playing football. The bootcamp itself was fun enough for me. One year before this, I would have laughed at the idea of doing a bootcamp… especially just for fun! This bootcamp involved a whole lot of conditioning and a whole lot of elevated heart rate. The best part of it all is that my physical stamina and capabilities in the marching band my senior year was amazing compared to the years previous.

Now, not only did I love moving more, but I also loved heavy lifting and interval training. In fact, I loved them so much that I decided to go on and study Exercise Science in college.  So, let’s take a step back; because of my Gateway Exercise, I became open to other forms of activity. Even some that I remember hating in the past like jumping rope. It’s amazing how much the realm of possibilities open up when an open mind comes in contact with a Gateway Exercise. All of a sudden, being active is no longer a barrier to your every day life, rather, a natural part of it instead. I was fortunate to realize the marching band as my Gateway Exercise. What will yours be?

COACHING CORNER: 2013 YEAR IN REVIEW

As 2013 is coming to an end, I would like to highlight Hilton Head Health moments that have made an impact on me, the program and the staff over the past 12 months.

1.  Devin’s Dash.  This was only my 2^nd year being a part of this special event, but it brings everyone together for a great cause.  Some guests ran or walked their first organized 5k this year and most said they would do it again.


2. Cooking Demos.  It has been a blast to be standing next to Karla Williams during the Monday Cooking Demonstrations offered in the Healthy Kitchen.  It has also been an honor to witness guests try something new for the first time, have an “ah-hah” moment or get excited about our Roasted Butternut Squash Soup—it’s the little things in life, right?


3. THAT FEELING after treading.  Lets be honest—treading is HARD.  Treading is exceptionally hard when you are at a 15 degree incline and expected to hold that for an entire minute before moving it down to a 14 degree incline—yes, we realize this isn’t a huge difference.   TO ALL GUESTS:  we are inspired by your hard work and determination during that class.  Thank you for grinding out the full 45-50 minutes.


4. That SPECIAL thermal walk.  There was one particular guest (you know who you are) that asked to meet with me.  Instead, we went on a thermal walk that turned into a deep and spiritual conversation.  It changed everything.  It ignited what was REALLY going on with her and how she could let go of things in the past—she realized the only way to move forward was to rely on the very thing that had already forgiven her, loves her and believes in her.


5. Halloween.  There is nothing better than seeing the staff dress up—Kate Nolan as the Facebook Hashtag, Chef Jen as a Fire Fighter (she seriously kept that up ALL day in the kitchen) or Lisette as the Food Police.


6. Michael B.  This special guest, whom most of you might know, made a physical transformation that would inspire even a 5 year old who doesn’t even know what transformation means.   Check out this video from H3 daily.


7. Guests participating in the local Beach Bum Sprint Triathalon.  What a wonderful day it was—guests who had been practicing their swim, bike and run actually went to a local event and DOMINATED.  Seeing them supporting one another, giving the high fives and battling the heat was amazing.  Big goals were hit that morning.


8. Dancing when it doesn’t make sense.  For all of you H3 Dance Fusion/Zumba/Wii Dance lovers… this video is for you.


9. Witnessing guests achieve something for the first time in years.  Touching the toes, walking a full mile without stopping, completing a full body push-up (with correct form) or finishing their first Bootcamp class.  Your exciting achievements pump our stuff up—we love every second of it.


10. William and the dining staff’s decorations.  This year, there are avocado ornaments on the tree.  That’s creative right there.  I love how the dining room and Healthy Kitchen feel during the holidays—they put a lot of thought, detail and love into making those rooms cozy yet elegant.   Thank you!!

Happy Holidays from H3

We look forward to seeing you again soon!

Remember, if you need anything, we are always just a phone call away.

 

Make Healthy Choices Easy with the "Unwise, Better, Best" Jingle

For most of you, the phrase “unwise, better, best” is not new but if there is ever a time to apply it, it is during the holidays. For many, it is unrealistic to attempt to stay on an aggressive low calorie plan in the midst of travel and holiday parties. This is a time to give yourself a little more flexibility than usual. If you have a treat, make sure you eat it slowly and mindfully and savor every last bite. When out to dinner, at a cocktail party or looking over the choices available at the holiday buffet, categorize the options into “unwise, better or best.” The goal is make better choices than you may have made in the past; not necessarily the best, but consistently better. To help you remember the phrase, and apply it, Hilton Head Health has put it on refrigerator magnets and t-shirts. Now, we have one more way to help make this phrase stick in your mind.

Those of you who have had the pleasure of meeting and working with David Chesworth is also a musician and a song writer and has written a little ditty about the “unwise, better, best” dieting principle.

It is very catchy and in fact hard to get out of your head once you hear it. David is not only a song writer, but also a video director. So along with Greg Moore (video producer) they have produced H3’s very first music video, and here it is. Enjoy it and let us know what you think.

Have a very happy, healthy holiday season.

Unwise Better Best

 Written by - David Chesworth

Inspired by - Bob Wright

Verse:

When Life gets ya down

Because ya gained a few pounds

And ya ask yourself…

What should I do?...

You’ve tried all kinds

Of diets that worked for some time

But in the end…

ya don’t have a clue

Bridge:

If only there were somethin’ easy

Like a word, a mantra, or a phrase

to remind ya when you’re feelin’ lazy

You will succeed, when I say….

Chorus:

Unwiiiiise    betterrrrrr    best

Just make good choices

And life will take care of the rest

Unwise better best

Just make good choices

And life will take care of the rest

 

Healthy Recipe: COCONUT MACAROONS

Crunchy on the outside, chewy in the middle, a good coconut macaroon is an irresistible thing!

INGREDIENTS:

            1 Egg white

            1 T. Sugar

            ¼ tsp. Vanilla extract

            1/8 tsp. Almond extract

            ¾ c. Sweetened flaked coconut

PREPARATION:

• Preheat oven to 300°F


• Lightly spray baking sheet with pan spray


• Separate egg, and use egg white only, place in medium sized bowl or stand mixer bowl with whip attachment.


• On high speed with an electric mixer or stand mixer whip egg white, slowly add sugar as the egg is whipping.


• Egg white mixture will form stiff peaks.


• Fold in vanilla and almond extract then gently fold in flaked coconut.  If over mixed egg mixture will break and fall.


• Then scoop tablespoon size macaroons onto baking sheet, leave each macaroon about 1 inch apart.


• Bake until tops are pale golden about 15 to 20 minutes.


• Enjoy!

Number of servings: 12

Serving Size: 1 each/ 1 tablespoon

Calories:  75

Fat Grams: 3.5

Friday Fitness: Exercise - The New Holiday Tradition

For many of us, the holidays are a time to get together with friends and family. We laugh, tell stories, give presents, and of course eat. The average American says they think they gain around 5 pounds during the holiday season. Let us be the exception! The holidays do not have to mean weight gain—only if we allow them to. Why not add to the list of family traditions, some physical activity! Remember that it is not all or nothing. It is not the food we eat that we remember, it is the people we are with and the things that we do together that we remembered throughout the years. Below are a few ideas for activities that you can do and recruit the family to join in on—enjoy the holidays!

1. Incorporate the thermal walk after your big holiday meal. Remember one of the ideas behind the thermal walk is to carry the conversation away from the dinner table. Instead of sitting around and picking at food when you are no longer hungry, take the family out for a walk. Make this a new holiday tradition.


2. Get some physical activity and spread the holiday cheer by shoveling the snow on your driveway and neighbor’s too!


3. Make healthy treats such as a trail mix and walk these treats over to your neighbors.


4. Spend 30 minutes cleaning up the house of wrapping paper and toys.


5. Offer to wash and put away the dishes.


6. Find a local 5k or fun run/walk to participate in with the family.


7. Play a game of touch football in the backyard.


8. Go ice skating.

Here are some ideas for those lucky enough to have a white Christmas:

• Sledding


• Building a snowman


• Starting a snowball fight


• Making snow angles

Happy Holidays from H3!

 

Coaches Corner: What's the RUSH

Sunday, December 8^th 2013. This is the day that I will always remember as the day that I realized, “What’s the Rush?”  I was on a two week vacation in Hawaii, the island of Oahu to be exact. This was a big vacation for me, it was my first big trip that I planned and paid for entirely on my own.  I had big aspirations of things to accomplish while I was there. I wanted to go hiking, see the sights, go to Pearl Harbor, learn to surf, body surf big waves, run a marathon, snorkel, cage dive with sharks and skydive. Some of you may be thinking, “gosh this guy is crazy”! Maybe I am, but I was extra motivated to be adventurous in Hawaii. I’m very happy to say that I was able to check off everything on my Hawaii bucket list. Everything turned out just like I had hoped it would, everything except for the marathon…

It was 5am on Sunday, December 8^th 2013 and the Honolulu marathon (my very first marathon) was about to begin. I was confident and excited as well as nervous and doubtful. I knew that mentally this challenge was something I could overcome. I knew that cardiovascularly my heart could handle it and I knew that I had trained appropriately for it.  However, I also knew that about one month prior, I had experienced muscle tightness and pain in my right knee.  That didn’t matter, the pain was long gone and I knew that I had to be present in the moment because all I could worry about was the 26.2 mile journey ahead of me.  I had a vision; to be able to say I have completed a marathon. I had goals; Goal #1: Keep running, no matter what. Goal #2: Finish the race in less than 4 hours. Based on my training, I knew that this was realistic.

30,000 people geared up at the start line ready to go. An eruption of fireworks went off, essentially a Fourth of July finale lasting 5 minutes, to start the race.  With that display my confidence skyrocketed.  I started off smart, running at a pace that I knew I could maintain, eventually speeding it up.  The first 2 miles seemed to go by in no time and my excitement only continued to rise. I knew in my head that there was nothing I could not accomplish. Less than 1 mile later, everything changed. My extreme highs were soon to become extreme lows. I began to feel symptoms of pain in my right knee, just like I had one month before. Within minutes my knee was so stiff that simply bending it was intolerable. I already knew that I would not be able to achieve goal #1 (keep moving no matter what) at mile 3. I knew that if I wanted reduce the pain, I had to stop and stretch. I thought to myself, no big deal it’s just a tight muscle, this won’t slow me down too much. I was relieved to see that the pain went away, so I started to run again. Less than 3 minutes later the stiffness in my knee started to act up again. I stopped to stretch again. This sequence of events happened about 3 more times by the time I finally reached mile 5. It was at this point when my heart sank and the unsettling realization kicked in that I was not going to accomplish any of my desired goals during this marathon. I still had 21.2 miles to go and I had already stopped running to stretch numerous times. Not only that, but my knee couldn’t even handle the intensity that I had trained to go at for this race.

The next 5 miles were a big emotional roller coaster. So much negativity coursed through my veins. All I could think about was how pointless it was for me to be continuing. I can’t even accomplish my goals. If I try to go fast, I feel pain. The slower I go, the longer this takes. I’m tired. The end is never going to come. I should just stop. Even if I want to stop, I don’t have a phone, everyone I know is sleeping, I don’t know how to navigate Honolulu, and gosh darn it this just sucks! I stopped to stretch again. During this stretch session I was forced to think about what was truly important to me. I was caught in a heated debate with myself about what action to take next. On one hand, I knew that I could push myself, suck it up and ignore the pain. I could still finish in a time close to 4 hours. I can still achieve my goal of being a sub-4-hour marathon runner. On the other hand, I could respect my body and do the best I can one step at a time. Maybe I won’t achieve my goals, but I will still reach my vision of completing a marathon. But… I’m a fitness specialist, this shouldn’t be happening to me, I’m better than this, I can overcome it. At that moment, I started listening to what I was saying… “exactly”, I thought…. “I’m a fitness specialist… at a healthy lifestyle resort… who preaches making decisions that will improve quality of life... How would I coach a client through something like this?... well… Would it improve my quality of life to ignore my knee pain, push through it, finish my first marathon in 4 hours or less and risk permanently damaging my knees, reducing my chances of being a great marathon runner in the future?... no… Would it improve my quality of life to give up?... no way… would it improve my quality of life to accomplish this amazing task in the way my body is ready to, and be able to call myself a 2013 Honolulu marathon finisher?... ABSOLUTELY!!!” I had nowhere to be later. I had no plans. In fact, it was barely 6:30am and the sun was about to rise in arguably in the most beautiful place in the entire world, “What’s the Rush?”

This marathon put me in a place that many guests at H3 know very well. This is a place of going on a journey. This journey is a place of being enthusiastic to get started; a place where you have mathematically calculated when and where you will arrive at your dream destination; a place that surprises you with unforeseen challenges. A place that makes you want to quit; a place where you ask yourself, why can’t I just be there now? A place where you grow in ways you did not expect to grow; a place where you realize what is truly important to you; a place where you ask yourself… “What’s the Rush?” This is a place where YOU CAN go the distance. The destination may not be as easy to get to as expected, but the change of scenery along the way is beautiful, enjoy it. The destination isn’t going anywhere, you are.  You can choose to move towards it, or away from it. What do you choose? =D

Wellness Wednesday: COACH YOUR WAY THROUGH THE HOLIDAYS

So far you have survived Thanksgiving, Black Friday, Cyber Monday and a few weekend shopping frenzies at the mall.  Feeling merry and bright?  Chances are you’re finding yourself more stressed out than ever.  Welcome to the Holiday season!

It’s that ‘most wonderful time of the year’ when your head is spinning just trying to keep up with your ever growing ‘to-do’ list and the frantic schedule of events your trying to manage.  Pretty far removed from those peaceful, serene images glorified in the carols you hear playing around the clock.  Don’t feel left out, there are no chestnuts roasting on an open fire in our house either!

It’s hard to keep your healthy habits in place with so much going on, and so easy to let it all slide during the season.  But you can undo a whole lot of hard work by letting go, even for a couple of weeks.  In Nutrition and Wellness Coaching we encourage our clients to create a VISION and set GOALS to help them realize that vision.  Take a few minutes and write down a VISION for yourself – a healthy statement for your life defining who you are and what health promoting, life-giving behaviors you want to do consistently.   Next list a few goals that will help you reach that vision (fitness, nutrition, or self goals).   Below are a few suggestions to get started.  Remember, you MUST stay confident and strong in willpower to avoid setbacks in your wellness program.

1. Write down your food rules and keep them handy.  No exceptions!


2. Find a mantra that helps you stay focused: ‘I am worth it’, ‘I am strong’, ‘I can do this’, ‘Mind over Matter’, ‘I’m going to make it happen’, etc.


3. Get a buddy (friend, relative or spouse) you can partner with to keep each other on track.


4. Write down three things that make you happy or put you in a good mood that you can think about when you feel stressed or overwhelmed (an event, place, person or accomplishment).  You want to keep negative thoughts and feelings at bay as much as possible.

At least one of your goals should be fitness based.  Our Home Coaching Challenge for December is to log at least 200 minutes of purposeful physical activity each week.  This is a great goal for everyone this month!  With that in mind I put together a workout to get you started.

In the spirit of the season:

12  Minutes of Power Walking

11  Walking Lunges (2 sets)

10  Jumping Jacks or Heel Kicks (3 sets)

  9   Biceps Curls (3 sets)

  8   Elbow to Knee Crunches (on the mat or standing) (3 sets)

  7   Push-up’s (on the floor or wall) (2 sets)

  6   Sets of Stairs (up and down)

  5  Shoulder Presses (3 sets)

  4  Chair Squats-Plie Position (4 sets)

  3  Minutes jogging in place

  2  Sun Salutations

  1  Minute hold a plank

                                                …..and a Partridge in a Pear Tree!

 

Happy Holidays!

Nutrition: FROM PALEO TO CLEANSING - BREAKING DOWN DIETS

Most individuals would agree when one is feeling better there is an internal motivation to keep that going.  In regards to our nutrition, it can be very intriguing to start a new “diet” in order to start feeling better.  With so many diets exposed, they can be overwhelming, confusing and unrealistic to either initiate and/or maintain.  The diets below are explained as well as providing the “realities” of the diet—cutting to the chase and leaving the enticing marketing terms behind.

PALEO DIET:  Popularly known as the Caveman diet, Stone Age diet, Primal Blueprint, etc.  It is characterized by consuming an ancient style diet rich in wild plants and animals.  Researchers are still figuring out what the paleolithic people consumed due various cultures among the globe, but the modern day paleo diet is rich in non-starchy vegetables, fruits, fish, poultry, eggs, beef, roots, and nuts.  It normally excludes dairy, grains, legumes, certain potatoes, refined sugars and refined oils.

REALITY:

1. The consumption of vegetables, healthy oils and lean protein increases which have huge health benefits as well as decreasing the amounts of added sugar consumed.


2. The feeling of fatigue and irritability creeps within.  If there is less emphasis on fruits, whole grains, beans, legumes and dairy (the paleo diet) there could be a dramatic decrease in daily carbohydrate intake.  Carbohydrates, your quickest form of energy, are essential for your cells, muscles, exercise recovery and your brain to function as intended.


3. Due to all of the dietary exclusions, meal planning becomes more difficult, recipes may be harder to follow, socializing may become more complicated and one may feel a little more isolated within their family and friends network.

JUICING/CLEANSING:  Most juice cleanses entail one consuming juice and juice only for all or most meals, typically lasting 3 to 7 days.  Simply put, fruits and vegetables are processed through a juicing machine and the pulp, fiber, seeds, pits, etc. are left behind while one drinks the vitamins, minerals and water coming from the juice.   If using a blender, the fiber and skins of the produce are still consumed.  The health claims usually include the following:  weight loss, “detox”, reducing risk of cancer, boost your immune system, and reducing the risk of cardiovascular disease.

 REALITY:

1.  Our liver, kidneys and colon ALREADY do a great job at naturally detoxing our bodies.  Nutrient dense foods such as fruits and vegetables definitely help your body’s cells, but our liver and kidneys do a great job at filtering our blood and detoxifying any unwanted species.


2. There is very little to no scientific evidence that supports the consistent practice of juicing.  Even the American Cancer Society reports “there is no convincing evidence that extracted juices are healthier than whole foods.”


3. How you may really feel if you practice a juice cleanse for 3-7 days:  sick of drinking juice, dizzy and irritable, hungry, and the lack of energy or motivation to exercise due to a low caloric plan.

VEGETARIAN:  A plant-based diet that may or may not include dairy, fish and eggs.  Fruits, whole grains, vegetables, soy, beans, legumes, nuts, seeds, herbs and plant oils are the foundation of a vegetarian eating plan.   The American Institute of Cancer Research recommends a diet full of the foods above as well as limiting/avoiding the amounts of processed meats.

REALITY:

1.  Due to the increased popularity of a vegetarian lifestyle or those becoming more vegetarian, restaurants and grocery stores are taking note by including specialized menus or sections in the store.  Added bonus—more farmer’s markets are popping up across the country (use them).


2. One will become very creative with their main meals and snacks.  Shredded zucchini in a pasta dish, homemade bean burgers, roasted sweet potatoes and parsnips, etc.   Make sure to use a variety of protein sources, vegetables, fruits, whole grains, and plant oils to ensure the essential nutrients are not left behind.  Supplementation will be needed if 100% vegan.


3. Those that are vegetarian, according to the Academy of Nutrition and Dietetics, tend to have the following characteristics:
   
   
   
   1. Lower Body Mass Index, lower risk of Type II Diabetes, lower heart disease risk, lower cancer rates compared to non-vegetarians, higher intake of fiber and other essential vitamins and minerals, and lower intake of cholesterol and saturated fat.
   
   
   
   

THE “OTHER”:  Blood Typing, Adkins, Dukan, Gluten-Free, etc.  Most diets or other specific eating plans most likely have some positive variables.  For example, most individuals consume too much added sugar and most diet plans discourage the use of high sugared products.  Other characteristics found in a variety of plans:  drinking a lot of water, consuming a plethora of non-starchy vegetables, increase the amount of omega-3 fatty acids in the diet and continued involvement in physical activity.  These are the common sense aspects that can be introduced day in and out.

REALITY:

1.  If a diet encourages one to avoid an entire food group, such as dairy, a red flag should go up.


2. Be your own researcher.  Before you dive into anything seriously, make sure you have the education and resources to follow a diet appropriate for you.  Registered Dietitians, MDs, peer reviewed journal articles, and organizations you can trust (e.g., Hilton Head Health).  Everyone has different needs.


3. If the diet is NOT something you can do the rest of your life then why go through the effort and stress of beginning a nutrition plan that isn’t sustainable.


4. Here is what you really want:   more whole foods, appropriate serving sizes, a realistic eating plan that supports an active lifestyle, less products with the addictive trinity (fat, sugar and salt), more water, diets that promote healthy, local and seasonal cooking and eating meals around a dinner table—this includes time with family and friends (not your local newscaster).

Healthy Recipe: CHESTNUT STUFFED RAVIOLI

Enjoy these step by step instructions to make your own Chestnut Stuffed Ravioli!

INGREDIENTS:

2 cups All purpose flour

½ c. Ground flax seed

4 Eggs

1 tsp. Olive oil

Filling:

½ lb. Chestnuts, crushed

3 c. Ricotta, fat free

½ c. Parmesan cheese

2 T. Shallots, sautéed or softened

¼ tsp. Cinnamon

1 Egg mixed with little water (for making pasta stick)

PREPARATION:

• Preheat large pot of boiling water.


• Set up food processor, with “S” blade attachment.


• Add flour and flax.


• Add eggs and oil to food processor bowl.


• Process until the flour is incorporated and evenly moistened.  The best button is the pulse button on your machine, if you have one.


• Then lightly flour your work area and knead your dough.


• Then let the dough rest for about 30 minutes

For the filling, mix the crushed chestnuts, using the food processor works great for that, then add the ricotta, parmesan cheese, sautéed shallots, and pinch of cinnamon.

If using a Kitchen Aid mixer, and using the pasta roller attachment, then simply feed the dough through and it should start to roll it thinner.  Repeat until you get to level 4 on your pasta roller.  Level 4 is a good thickness for your raviolis.

• Once your pasta is rolled out then simply use a 1 ounce scoop for your filling.


• Make sure to keep plenty of space  between raviolis.


•  Around and in between the raviolis you should brush on the egg mixture with water, this helps the next sheet of pasta that gets placed on your filling to be able to stick so your filling does not come out during the cooking process.

• Then use a ravioli cutter or even a circular cutter to cut the raviolis then place fingers around the sides of the ravioli and press to make sure all filling is sealed inside.

Repeat until you have made 24 raviolis, or reserve your dough for a later day.  Raviolis can be frozen so make them ahead then cook from frozen state.

• Boil pasta for about 12 minutes or until pasta is soft and slightly aldente.  Pasta will float after a few minutes but continue to let cook.

Servings:                   12

Servings Size:          2 raviolis

Calories:                    250

Fat:                             6

Fitness Friday: Improving Balance

Watch this quick video on ways to help improve your balance!

Coaching Corner: Look Great at Every Size

Many woman refrain from buying new clothes until they reach their goal weight, especially if the clothes they need happen to be plus-sized.  I am not a fan of this idea for many reasons.  It’s important to like the way you look during all stages of your healthy-lifestyle journey.  Doing so helps quiet the negative monkey chatter inherent in poor body image.  Buying some stylish, plus-sized outfits that make you feel good about the way you look is like celebrating all the mini victories that will ultimately get you to your healthy weight.  When you take care of your body by adorning it with polished looking attire, the resulting happiness is a down payment on the efforts it will take tomorrow to continue the journey.

You are allowed to look and feel good at any size and that is exactly what you should do. It doesn’t mean that you have to buy a whole new wardrobe each time you drop a size.  All you really need are a few key items that fit nicely and will allow you to transition smoothly as the scale goes down.

With all that said, it isn’t difficult to notice that plus size retailers are rather hard to find locally.  So, with the help of my friend, Suzanne Giordano, I have scoped out a few wonderful resources online for plus-sized clothing.  I have also selected a few pieces that will have you feeling beautiful at the upcoming holiday festivities:

High-End & Designer:

Neiman Marcus

Salon Z at Saks

Macys

Nordstrom

Mid-Range Affordability:

Carmakoma

Ashley Stewart (size 12-26)

ASOS

One Stop Plus

IGIGI

Sonsi (Sonsi is the stylish sister of Lane Bryant)

Simply Be (size 10-28)

Kiyonna

Affordable & Casual

Old Navy

Fashion To Figure

 

Some Holiday Picks:

• Saks Salon Z:  Kay Unger Embellished Cocktail Dress

http://www.saksfifthavenue.com/main/ProductDetail.jsp?FOLDER%3C%3Efolder_id=2534374306423953&PRODUCT%3C%3Eprd_id=845524446620148&R=713642095968&P_name=Kay+Unger%2C+Salon+Z&N=306423953&bmUID=kbznwaB

• Kiyonna.com: Whimsy Wrap Dress in Red

http://www.kiyonna.com/plus-size-clothing/Dresses/11122201

• Carmakoma.com: Bexall Super Flattering Dress

http://carmakoma.com/en/party/bexhill.html

• Onestop plus.com: IGIG Marcelle Cocktail Dress in Red

http://www.onestopplus.com/clothing/Marcelle-Cocktail-Dress-in-Red.aspx?PfId=362508&DeptId=15080&ProductTypeId=1&ppos=81#.Uqic3_RDuBI

• IGIGI.com: Neve Plus Size Wrap Dress in Jade

http://www.igigi.com/day-to-night/neve-wrap-dress-in-jade.html

• Nordstrom.com: Adianna Papell Blouson Top (Plus Size)

http://shop.nordstrom.com/S/adrianna-papell-blouson-top-plus-size/3582730?origin=category-personalizedsort&contextualcategoryid=0&fashionColor=&resultback=5103&cm_sp=personalizedsort-_-browseresults-_-2_14_A

• Oldnavy.com: Women’s Plus Sequined Ponte Shift Dress

http://oldnavy.gap.com/browse/outfit.do?cid=1005039&oid=OUT-939973002

• Simplybe.com: Lace Sleeve Swing Dress

http://www.simplybe.com/fast-fashion/lace-sleeve-swing-dress/invt/sl091gw/

• Ashleystewart.com: Sleeveless Keyhole Dress with Beaded Waistline

http://www.ashleystewart.com/outfitted-for-you%21/LOOK_3_1119_0404.html#start=20

Wellness Wednesday: American Heart Association New Guidelines

It's been 15 years since the American Heart Association last issued their guidelines on weight management.  The newest revision, released just last month, announced that losing weight is a battle best fought with the support of others, the advice of experts and a healthy well-balanced approach.  Hilton Head Health pioneered these principles over 37 years ago.  It's about time the rest of the world started closing the gap.

We continue to push the envelope.  We've introduced new culinary classes, home coaching programs and soon each guest will be equipped with the most advanced activity trackers to increase motivation and accountability.  I'm proud to say H3 is still the leading innovator in creating healthy lifestyles.

The new guideline outlines the “gold standard” for a weight management program as one that offers an intensive on site program, behavioral coaching for diet, and exercise in a group or individual sessions with qualified health care providers.  The focus should not only be on weight loss, but on the skills necessary for weight maintenance.   Does that sound familiar?  It should, Hilton Head Health has been offering this type of program for nearly 4 decades.

The American Heart Association continues to use Body Mass Index or BMI as the main screening tool.  Treatment is recommended for those with a BMI of 30 or greater, or a BMI of 25+ with one additional comorbidity or risk factor. (The previous guideline required 2 comorbidities).  Comorbidities include; diabetes, prediabetes, hypertension, high cholesterol and a waist circumference greater than 40” for men and 35” for women.  The guideline does not endorse one specific diet but recommends that both personal preference and health status should be taken into consideration when determining the nutritional approach.  For me, one of the most significant and encouraging points made by the new guidelines is that “clinically meaningful health improvements can be seen even with a weight loss in the 2% - 5% range.”  For a 200 lb. person that translates to an achievable 4 – 10 lb. loss.

For those who want to review the guideline in their entirety click here.

Fit Shop: Holiday Gift Idea

If you have been to Hilton Head Health over the past several weeks you were probably lucky enough to enjoy one of our delicious gingerbread muffins.  If you have not had the chance to try them don’t worry, you don’t have to miss out!  Chef Karla has given me her secret recipe and I boxed it up as the perfect Holiday gift!  Along with the recipe for our Gingerbread Mini Muffins, this gift basket includes two Gingerbread Mini Muffin dry mixes, a mini muffin baking tin and one ounce scoop.  Wrapped up and tied with a bow our gift basket is ready to be given to a loved one as the perfect Holiday gift – or you can treat yourself!  Not interested in the entire basket?  No problem, we also have the dry mix and recipe cards available separately!  If you are interested in placing an order please contact me via email (kmilgie@hhhealth.com) or give me a call (843.785.7292 x 126) – I look forward to hearing from you! Happy Holidays!!

Kelly

Healthy Recipe: Beef Satay

These perfectly portioned beef skewers are an excellent addition to a holiday snack spread.

INGREDIENTS:

8 oz.                Beef tenderloin, cut into 1 ounce portions, trimmed

1 T.                  Sesame oil

2 T.                 Brown Sugar

1 T.                  Rice wine vinegar

5 T.                 Soy sauce

2 T.                 Scallions

1 tsp.              Ginger powder

Pinch             Red pepper flakes

¼ tsp.           Salt

1 each            Nonstick pan spray

 

PREPARATION:

• Preheat grill, cast iron skillet, or sauté pan.


• Soak skewers for at least 20 minutes.


• Mix the next eight ingredients for your marinade.


• Marinate 1 ounce strips on both sides for about 15 minutes.


• Lightly spray pan or grill with non-stick pan spray


• Skewer the beef onto the sticks.


• Once heat source is hot, place skewer on cooking surface, which ever you picked.


• If grilling or using a cast iron skillet with ridges, cook for about 1 to 2 minutes on each side, depending on the thickness of the meat.

 

Chef’s Note:  Remember that different thicknesses will determine cooking time and if cooking chicken instead of beef, then a minimum temperature of 165 degrees must be reached before serving.

 

Number of Servings:                     1

Serving Size:                                 1 skewer

Calories:                                           50

Fat Grams:                                       3

Fitness Friday: Introducing FITGO!

Check out H3’s new incentive program, Fitgo!



This a game designed to help you experience a variety of fitness components through cardio, resistance, core, mind/body, and circuit training during your stay at H3.  Fitgo is similar to Bingo; the goal is to complete five classes in a row.  After a line of classes is accomplished, a reward is earned.  The rewards earned increase in value with the more rows you have completed on your card.

• For the first row prize earned, you receive a TreadOn wristband.


• The second row prize is a packet of H3 Treading routines. Inside this packet are routines written by our Registered Dietician, Lindsay Martin, our Fitness Director, Danielle Dunn, and our Fitness Specialists Camila Pacheco and David Chesworth.


• The third row prize is a $10.00 gift certificate to H3’s Fit Shop.


• The forth row prize is a blue H3 t-shirt.


• The fifth row prize is awarded for covering the entire game board of 25 classes. This award is a collection chosen by our H3 chefs Jen Welper and Karla Williams of the 31 most popular Health Kitchen recipes.

So whether you are driven internally by the total body fitness experience in each Fitgo line or externally by the exclusive H3 gifts, this program is an excellent chance for you to get the most out of your stay at H3!

Coaching Corner: Banana Power

Eating just two bananas can provide enough energy for a strenuous 90-minute workout; not surprising that the banana is the number one fruit with the world’s leading athletes. Bananas contain three natural sugars: sucrose, fructose and glucose combined with fiber and provide an instant, sustained and substantial boost of energy.
Energy isn’t the only way; however, a banana can help us keep fit. Bananas can also help overcome or prevent a substantial number of illnesses and conditions.

ANEMIA:
Bananas, being high in iron, can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

BLOOD PRESSURE:
Extremely high in potassium yet low in salt, bananas are perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

BLOOD SUGAR:
Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

BRAIN POWER:
Research has shown that the potassium-packed fruit can assist learning by making pupils more alert. (200 students at an English School were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power.)

CONSTIPATION:
Bananas are high in fiber; therefore including bananas can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

DEPRESSION:
Bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

HEARTBURN:
Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

MOSQUITO BITES:
Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

NERVES:
Bananas are high in B vitamins that help calm the nervous system..

ULCERS:
The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

When you compare it to an apple, it has FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, FIVE TIMES the vitamin A and iron, TWICE the other vitamins and minerals, and also rich in potassium…. So maybe it’s time to change that well-known phrase so that we say, ‘A BANANA a day keeps the doctor away.’

Wellness Wednesday: diabetes is a risk factor for Alzheimer’s

The evidence has been accumulating for some time that diabetes is a risk factor for Alzheimer’s and other forms of dementia.  A new study published in the New England Journal of Medicine suggests that those who have pre-diabetes may be at an increased risk as well.  Prediabetes is defined as having blood sugars higher than normal, but not high enough for diabetes.  If you are fasting glucose between 100 mg/dl and 125 mg/dl or an A1C between 5.7% and 6.4%, you are among the 79 million Americans who have pre-diabetes.  Since there are no clear symptoms of pre-diabetes, most whom have it  are unaware.   In this case ignorance is not bliss.  According to Tammy Scott, Ph.D. a scientist at Tufts’ HNRCA Nutrition and Neurocognition Laboratory, “hyperglycemia (high blood sugar) in both diabetic and pre-diabetic states can promote inflammation in the lining of small blood vessels, leading to thickening and weakening of the vessel wall.  This type of cerebrovascular pathology plays a role in both vascular dementia and Alzheimer’s disease.”

The good news is that for most people, it is possible to lower their blood sugar. Studies show that a diet rich in whole fruits (blueberries, grapes, apples, pears, bananas and grapefruit may be the best) vegetables, whole grains and healthy protein, along with moderate exercise (30 minutes a day 5 days a week) and modest weight loss (5 – 7% of body weight) is effective at bringing blood sugars down.  The Harvard Health Letter reports that taking a walk after a meal (sound familiar!) and even taking short but frequent walking breaks – as brief as 2 minutes every half hour, can lower blood sugar.

So while moderate changes can translate into significant benefits, it is hard to get motivated about something you unaware of.  If you haven’t had you blood sugar checked in a while, talk to your doctor about getting it checked, the sooner the better.

Nutrition: CRAZY DIETS - FAD OR RAD

 As we enter the year 2014, we have all most likely been exposed to every single diet known to man.  Paleo, Mediterranean, cabbage soup, cleansing, low-fat diet, high-fat diets, wheat free, dairy free, low-carbohydrate diets, and the list of diets could continue.  The following information will provide the background as well as the positives and potential negatives of various “diets” that are typically seen in today’s culture.  Finally, each diet will be given a rating of “FAD” or “RAD” so one can weigh the pros and cons to decide if it may be worthwhile.  However, it is important to note that everyone is different—what works for some will not and should not be recommended for someone else.

Paleo Diet

• Background:  Popularly known as the Caveman diet, Stone Age diet, Primal Blueprint, etc.  It is characterized by consuming an ancient style diet rich in wild plants and animals.  Researchers are still figuring out what the paleolithic people consumed due various cultures among the globe, but the modern day paleo diet is rich in non-starchy vegetables, fruits, fish, poultry, eggs, beef, roots, and nuts.  It normally excludes dairy, grains, legumes, certain potatoes, refined sugars and refined oils.


• Postives:  A diet rich in foods such as broccoli, spinach, berries, wild salmon, lean animal proteins, nuts, avocados and healthy oils is a great base and foundation for an overall healthy eating plan.  Most individuals don’t consume enough vegetables as well as some struggle to get enough dietary protein in the day-- this diet can supply sufficient amounts.  Another positive:  most individuals love sweet foods while this plan encourages added-sugars (sodas, candy, etc.) hit the trash before it hits the mouth.


• Negatives:  Without dairy, various whole grains, legumes and “not allowed” foods, one may struggle with a few realities:  families are involved and not everyone wants to avoid dairy and/or fiber-rich whole grains.  Social outings, vacations, weddings, work-life and more are always going to be in our schedules and choosing a safe, paleo- way of eating may not be realistic.  Another negative:  if one is involved in heavy exercise and/or endurance based programs, this eating plan may lack the carbohydrates needed for constant recovery and energy if one isn’t careful.


• Rating:  FAD with a slight touch of RAD.

Gluten-Free

• Background:  Gluten, the protein found in wheat, barley and rye, should be avoided for those with gluten sensitivity or those with Celiac disease.  Celiac disease is an autoimmune disease when the lining of the small intestine continues to become impaired if gluten and foods containing gluten enter the mouth.  Some are very sensitive to gluten where as some individuals are can’t even tolerate the cross-contamination in a toaster oven.


• Positives:  Once one follows a gluten-free plan the common symptoms of fatigue, abdominal discomfort, nutrient malabsorption, and more can completely go away if sensitive or intolerant to gluten.  Added bonus—once one has been diagnosed through biopsies and blood work a gluten-free diet can still provide all the nutrients needed and there are plenty of products available to consumers.


• Negatives:  The grocery store is full of “gluten-free” products that have been naturally gluten-free for years.  For example, yogurt should not contain wheat, barley or rye, but one can get suckered into purchasing something just because the media portrays gluten-free eating is the way to go.  Some gluten-free products are actually higher in calories, fat and added sugar because food products can be a science—something has to replace what was lost.


• Rating:  FAD, except for those sensitive or intolerant

Blood Type Diet

• Background:  Based on your blood type, one would be encouraged to eat certain foods and avoid others.  This diet gained more press in the late 1990s with the book, Eat Right 4 Your Type, but can has resurfaced in the past year.  In regards to weight and digestive health, following the right diet for your blood type is “simply the answer.”


• Positives:  Who doesn’t love an individualized plan?!  It makes things easier, especially when it comes to weight loss.  The concept of “one size doesn’t fit all” is great:  various forms of exercises are suggested as well as plentiful non-starchy vegetables and fruit.


• Negatives:  There is not research to back this diet up.  Numerous health experts coming from the Academy of Nutrition and Dietetics, Tufts University, Baylor College of Medicine, and more do not find this diet realistic or sound on scientific evidence.  Depending on the blood typing diet suggestions, one may go too low in calories due to large food groups that are “dangerous” and the energy to physically exercise may be out of the question—not ideal for a balanced, healthy lifestyle.


• Rating:  FAD

Juicing

• Background:  Depending on the intensity of a juicing plan, it can last anywhere from 3 days to 40 days.  Many may think of this as a period of time without solid, intact whole foods while most of your calories come from fruits and vegetables. Basically, fruits and vegetables are processed through a juicing machine and the pulp, fiber, seeds, pits, etc. are left behind while you drink the vitamins, minerals and water coming from the juice.


• Positives: This diet is rich in antioxidants, provides wonderful hydration and usually entails one consuming the juices throughout the day—never going long periods of time without calories coming in.


• Negatives:  The dietary fiber is lost, one has barely any dietary protein intake unless one is supplementing on the side, and caloric intake can be entirely too low to assist in the energy to be physically active and stay on a training program.   Another problem:  the potential, yet highly probability, of HANGRY to take over—a combination of physical hunger and irritability due to an unbalanced eating plan.


• Rating:  FAD

Mediterranean

• Background:  The foundation of the Mediterranean diet consists of vegetables, fruit, whole grains, beans, legumes, seafood, low fat dairy, olive oil, nuts and meat is sometimes seen as the garnish versus the star of the plate.  Wine is consumed in moderation, physical activity is encouraged and meals are typically served at the table with friends and family.


• Positives:  The Mediterranean diet is definitely more of a healthy lifestyle versus just a standard diet.   The meals are social and family focused, physically activity is highly encouraged, and one gets enough protein, fiber, vitamins, minerals, and healthy fats.  Added bonus:  In April of 2013, the New England Journal of Medicine featured an original research study including over 7,000 participants with cardiovascular risk. The study lasted 4.8 years and those following a Mediterranean diet (big focus on olive oil and nuts for dietary fat) reduced the risk of a cardiovascular event to occur up to 30%.


• Negatives:  Calorically, olive oil and nuts are dense.  If one uses a heavy hand, it can be very easy to go over daily energy needs.  Even though olive oil can be very satisfying and nuts are typically very filling, one may need to portion control these specific foods.


• Rating:  RAD

Fitness Friday: The 7 Great Benefits to Interval Training

Why Interval training?

1.  Efficient:

 Ideally for a busy schedule, interval training lets you squeeze in a workout in the morning after waking up late or during lunch. Interval training is a way to get a great workout in less time. Intervals can be done with 30 seconds to 1 minute of work to one to two minutes of recover (see example to the right), or a method called tabata. Tabata falls under the category of high intensity training and consists of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times, totaling four minutes. Who can make time for a 4 minute workout? 

2.  Burn More Fat:

When these intense exercises occur on a regular basis, the body increases its basal metabolic rate (BMR) to handle the new demands put on it. When you create an oxygen debt (for example: heavy panting during tabata) your body has burned off all of the blood sugar (glycogen) it has and needs to replace all of that energy. It does this by burning fat. Instead of trying to use fat while you are exercising, you use carbs as fuel while you are exercising and use fat after the exercise has occurred. The short duration workouts of tabata were shown to burn an average of 5x more calories AFTER their exercise is over.

3.  Healthier Heart:

Interval training pushing us into the anaerobic zone (the wonderful, “uncomfortable” place where breathing becomes difficult and feels like your chest is trying to jump out of your chest) producing cardio (heart) gains, making the heart recover more quickly by pumping blood and oxygen throughout the body more efficiently, thus ultimately reducing the time needed to recover. 

4.  No equipment necessary:

Doing high knees, jumping jacks, jump rope, sprinting, jogging in place, fast feet, or any plyometric movement (explosive movement) can get your heart rate up fast. Intervals can even be done inside or outside for a wonderful view as well!

5.  Lose Weight, not muscle:

While steady state heart rate seems to encourage muscle loss, interval training preserves hard-earned muscle mass while advancing weight loss from fat stores.

6.  Increase metabolism:

The increase in oxygen consumption following the interval workouts naturally increases your resting metabolic rate, which, in turn, allows you to burn more calories as a direct result of your workout. So interval training will increase metabolism even outside the realm of the gym, even when you’re at home resting. Cardio spurts combined with body weight resistance exercises (push-ups, dips, planks, squats, lunges) create a high-low-high-low intensity roller coaster which shocks the body’s metabolism and burns more calories on average throughout the workout.

7.  Challenging:

Interval training keeps your mind and body constantly moving. Because it is a reduced time workout, the intensity level is higher therefore pushing the workout to a new level. Interval training offers seasoned exercisers a new challenge and new exercisers an efficient way to see results!

H3 Recipe: Holiday Recipe Special

Check out our Holiday Recipe page full of your favorite dishes to make any holiday meal special!

Have a wonderful Thanksgiving!

[caption id="attachment_4262" align="aligncenter" width="300"] Roasted Turkey, Gravy and Cranberry Relish[/caption]

 

[caption id="attachment_4263" align="aligncenter" width="300"] Roasted Pork Tenderloin and Spiced Apple Compote[/caption]

 

[caption id="attachment_4265" align="aligncenter" width="200"] Roasted Butternut Squash Soup[/caption]

 

[caption id="attachment_4266" align="aligncenter" width="300"] Pecan Pie[/caption]

wellness Wednesday: EMBRACING THE UNCOMFORTABLE

Uncomfortable.  Uncomfortable is an adjective that can mean a few things:  experiencing physical discomfort; uneasy or ill at ease; causing anxiety; experiencing discomfort caused by stress or strain.  We have all felt this before and most people would agree that it isn’t a fun feeling.  However, embracing and accepting that feeling of discomfort is what makes us BETTER in the long run—even if there is an “I can’t do this” or negative outlook at the situation at hand…turn a difficult situation into a positive opportunity.

FITNESS:  Monday mornings I attend the 6:00 am CrossFit group class.  This past Monday’s strength piece (back squats, barbell on the back, 3 sets until fatigue-- rest 60 seconds in between sets) was brutal.  Everyone’s legs, including mine, felt like Jello.  After 59 squats, I started the conditioning portion of the class.  It pushed everyone to the point that 75% of the group was lying on the floor from pure exhaustion (I was one of them).   I heard someone tell our head strength trainer and programmer, “thanks for that.”  He responded perfectly… “it sucks getting better, doesn’t it?”  In order to reach our fitness goals, we have to be willing to get outside of our comfort zone.  Getting better is hard, but it makes the outcome special.  It means crossing the finish line, completing a push up or being capable of reaching your toes is the byproduct of your perseverance throughout your training.

NUTRITION: You get through an evening without binging.  You are invited to a nice dinner, but are afraid that it is going to set you back.  You decide to give up diet soda and drink water instead—something so simple but easier said than done.  You have a “bad” day of eating and think you’ve blown it.  Talk about some uncomfortable and anxious moments.  At Hilton Head Health we know going home is challenging.  We know cooking 5 nights out of the week is a huge success.  We understand most everyone is battling to either lose weight or maintain the weight loss—it can be a tough journey.  However, getting back on track, developing a healthier relationship with food and getting through tempting food situations are all VICTORIES.  It makes those uncomfortable moments worth it in the end… we are able to strategize, plan ahead, and set boundaries.  Again, it makes us better.

SELF:  Conversations centered on setting boundaries.  Accepting a new, yet challenging job; moving your family to a different city; changing careers; being a single, working mom.  Realizing there are certain relationships that could be destroying or sabotaging your personal health goals.  I am so thankful the guests have Lisette here.  She is such an asset to H3’s program—I would recommend you read her blogs.  If you are struggling at home then reach out to get support—even if it is just a listening ear with someone you trust.  I love when Lisette talks about “sitting in your emotion” during her Stress and Emotional Eating lecture.  She then proceeds to encourage us to “put your emotion at the altar.”  This is truly grasping the concept of embracing the uncomfortable.

 “In order to get from what was to what will be, you must go through what is.”  Anonymous

Book Review: Strength Training Anatomy 3rd Edition

 Strength Training Anatomy 3^rd Edition is a great book to have around the house. Not only does this book do a great job of educating a person on the anatomy of the musculoskeletal system, but it also does a great job of providing a wide variety of excellent exercises (machines, free weights, and body weight exercises alike) that work specific muscle groups.

Using color coded pictures for your convenience, this book very clearly describes how to perform each exercise safely and effectively using terminology that the everyday person can understand. At the end of each section, a series of different stretches for the corresponding muscle group is also demonstrated.

One of my favorite aspects of this book is that it also talks about common injuries related to strength training and the best ways to prevent/reduce the risk and how to treat them. This book provides you with the tools to have a completely different full body strength training routine each time you workout, whether that be at home or at the gym.

Research continues to support the benefits of Strength Training for those with weight loss goals. Even though a Strength Training workout typically does not burn as many calories per session as a Cardiovascular-workout does, the long term benefits from strength training ultimately have longer lasting calorie burn benefits. The physiological changes that take place as a result of strength training are an increase in muscle mass. Muscle mass takes more energy to maintain than fat mass does. Muscle tissue burns about 9 times the amount of calories that fat tissue does, which means that more muscle = a faster metabolism.

As a trainer, two of the most common barriers that I hear of preventing people from strength training are a fear of “bulking up” and a lack of knowledge (fear of getting injured, not knowing which exercises work which muscle groups, etc…). When people say they have a fear of “Bulking up”, they typically mean they have a fear of looking like the top photo of the woman and the top photo of the man.

 

  

 

 

 

The reality is, it is incredibly challenging to achieve what those on the left have. “Bulking up” takes much more than just 2-3, 30-60 minute, full body strength workouts each week. If that were the case, I would be HUGE!!! In actuality, it is much more likely that your body would start resembling a figure more closely to the people on the right hand side as a result of adding regular strength training in your routine.

If a lack of knowledge (fear of getting injured, not knowing which exercises work which muscle groups, etc…) is the only thing holding you back from incorporating strength training into your routine, then Strength Training Anatomy 3^rd Edition would make a great addition to your collection of books at home!

Healthy Recipe: Cauliflower Gruyere Gratin

This recipe is sure to be a family favorite. Here is a tasty dish your children will love and will also be getting their daily vegetable servings in at the same time.

Ingredients:

5 heads Cauliflower, (6in heads) cut into medium size florets

2/3 cup Butter, unsalted

1/2 Cup  AP flour

10 Cup Skim milk, heated

½ tsp. White pepper

1 ¼ tsp. Nutmeg

1  2/3 Cup Gruyere cheese, shredded

1  2/3 Cup Parmesan cheese, shredded

 

Preparation:

• Cut cauliflower into florets, then put in steamer for about 5 minutes. 


• While cauliflower is steaming, in a saucepan melt butter, and add flour making a roux.


• Pour the hot milk in the roux and whisk until it comes to a boil and starts to thicken.


• Once thick pull off the heat and add salt, pepper, and nutmeg.


• Stir in cheeses.


• Spray hotel pan, place cauliflower in pan then drizzle milk mixture over the cauliflower until covered.


• Bake in oven for about 15-20 minutes at 350 degrees.

Serving size:  ½ cup

Calories:          110

Fat:                  6 grams

Sodium            210

Fitness Friday: Holiday Travel Workout

Traveling this holiday season?  These are 3 easy 6 minute workouts that you can mix and match for a quick routine while you’re away from home!

Perform each exercise for 1 minute x 2 times.

Lower body:

Body Squat: Stand with the feet parallel or turned out 15 degrees — whatever is most comfortable. Squat by bending your hips and knees until your thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.

 

Reverse Lunge Knee-Up: Begin by standing on one foot, then step the opposite foot backwards into a reverse lunge. Powerfully push through the front foot and bring the opposite knee towards the chest. Quickly step back into a reverse lunge and repeat

Single Leg Deadlift: Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.

Upper body:

Triceps Dip: Start seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor

Shoulder press (with resistance band): begin by standing on an exercise band so that tension begins at arm's length. Grasp the handles and lift them so that the hands are at shoulder height at each side. As you exhale, lift the handles up until your arms are fully extended overhead



 

 

 

 

Superman: Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position. Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body — back arches and arms and legs lift several inches off the floor.

Pushup: Lie down on the floor with hands slightly wider than shoulder width. Raise body up off floor by extend arms with body straight. Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat.

Core:

Plank: Come up on elbows and toes, make sure the core is engaged and your hips are lifted, your spine, hips and head should be in a straight line. Hold that position.



 

 

 

 

Flutter Kick: Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged. Try to keep kicking it for a minute straight!

Bicycle: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides

Coaching Corner: PERSONAL HEALTH STRATEGY

I don’t have a clear definition for “personal health strategy” (title and theme of this blog), but I do know it would encompass the following variables:  exercise plan, meal plan, family plan, self-care plan, financial plan, career plan, etc.  These are the pieces of the puzzle.  These are the components that play an important role in your success.   Ultimately, we don’t have 100% control over numerous things in our life, but I hope the following components help you establish some strategic framework to your personal vision and health strategy.

• Convictions-- Why do you believe what you do? Why do you believe it is important to keep a gratitude journal? Why do you believe you need to practice yoga twice a week?  Why do you believe you need to eat a healthy diet in order to succeed?  “It's the repetition of affirmations that leads to belief.  And once that belief becomes a deep conviction, things begin to happen.”  Muhammad Ali


• Mission—To what purpose have you been called upon?  What do you DO?  HOW do you do it?  Whom do we do it for?  Every business has a mission statement…what is yours?


• Vision—Who is your best self? Where are you being called to go?  What do you see yourself accomplishing?  Who is surrounding you?  How are you living life? This is a powerful thing.


• Strategy—How are you being lead to get there?  Motivation is necessary here.  Without motivation then the HOW will either NOT happen OR it won’t happen very long.  Example:  Ms. Jones wants to lose 10 lbs., but she has no idea what is motivating her to stick to a lower calorie plan in order to reach that 10 lb. loss.  If it is only the # on the scale then I guarantee this lower calorie plan won’t last in the long-term.


• Objectives— IF YOU AIM AT NOTHING YOU HIT IT EVERYTIME.  YOU NEED GOALS.  Your objectives are the goals.  What 3-month goals are you making?  Have you developed weekly behavioral goals to set yourself up for success?  Example:  “I am going to CrossFit from 6:00-7:00 am on Monday, Wednesday and Friday mornings.”  If this is my weekly goal then it will help me reach my bigger goal: “At the end of 3 months, I am improving my mile time by 30 seconds.”  Check out more information with David’s post on Creating Goals Through a Vision.

 

Okay, so I’ve given you the strategic framework to develop your personal health strategy, but what next?

• Make a date with yourself.  Figure out a time when you can sit down and go over these different components.


• Write it down and keep it somewhere visible.  Keep a journal.  Use the journal.


• Tell SOMEONE.  If you’ve taken the time to think about this and write it down then tell someone you trust to help hold you accountable as well as being a great support.


• GET ACTIVE. ENGAGE YOUR GOAL.  Take the forward steps.


• Re-write your weekly goals every Sunday or Monday.  Re-evaluation is necessary.

Wellness Wednesday: Spiritual Refueling

By Lisette Cifaldi, MSW, LMSW

Director of Behavioral Health, Hilton Head Health

The number one symptom of spiritual disconnection is serenity deficiency. When you are white-knuckling it through the day and even the smallest inconveniences have you gritting your teeth, then your serenity has been breached. All signs are pointing to a need for spiritual refueling.

Environment, culture, and lifestyle can all be contributing factors involved in the kidnapping of our peace and serenity. However, a well-nurtured spiritual connection provides a healthy immunity against the influences that compromise our peacefulness.  Below are a few ideas for how to begin spiritual refueling:

Laugh Until You Cry: When is the last time you had a good belly laugh? We allow life to become all too serious at times. Laughter is necessary for lightening your spirit and loosening strongholds on your heart. Have a marathon showing of funny movies or DVR some of your favorite sitcoms and watch them back-to-back.  Visit a local comedy club or just stand in the greeting card section of your closest Target reading the cards filed under humorous.

Full Service Please: Being of service to others gets us out of the monkey chatter in our head. When we help people in need our spirit blossoms. We become untethered from our thoughts as our spirit naturally takes the reigns. Service can take the form of volunteerism with local charities or non-profit organizations, as well as just dropping in on an elderly neighbor or bringing dinner to a sick friend. Don’t over-think it -- just dive in and help.

Naturally Speaking: One way to spiritually refuel is to surround yourself with the beauty of nature. Set aside some time to create a mindful experience in the great outdoors. Try a quiet walk on the beach or a tranquil saunter through the woods. Work in your garden or arrange a picnic under your favorite tree. Feel the sun on your face, the breeze through your hair or the snow on the tip of your tongue.

Exercise Your Right Brain: Getting creative is a great way to awaken your spirituality. Our analytic thought can become a strait-jacket for our spirituality. Channel Houdini for help in escaping that strait-jacket by engaging in creative endeavors. Paint, collage, craft, photograph…instead of looking for beauty, create it!

Mischievous Merriment: Smiles, giggles, and feelings of happiness abound when we do something nice for others, especially without them knowing about it. Putting a smile on someone else’s face lights up your spirit from within. Get a bunch of $5 Starbuck’s gift cards and randomly give them away. Sing the praises of someone who has given you excellent customer service by writing their boss a letter. Send someone flowers, or put a small box of chocolates on their desk with a note that recognizes their hard work.

Thank You, Thank You, Thank You: Gratitude is the doorway into your spirit. By purposively cultivating gratitude you align yourself with the abundance of the universe. When we expand our practices of gratitude “I’m not enough,” and “I don’t have enough” become, “I am enough” and “I have everything I need.” Start with a gratitude list on your refrigerator. Whenever you’re in the kitchen, write down one thing you’re grateful for on the list. Create a gratitude box at the beginning of the year. Once or twice a week, recognize something you are truly grateful for, write it on a note, and put it in the box. At the end of the year, open the box and reflect on all your blessings.

Pipe Down: Last, but not least, allow for silence in your life. Our mind, body and spirit need quiet. Find a place and time to rest peacefully with no distractions or noise. Let the commotion in your head and environment fall away so your spirit can surface and take center stage.

Nutrition: Tips to Boost Metabolism Naturally

If you are serious about boosting your metabolism, get serious about building some muscle. Muscles are the driving force behind your metabolism. Muscles are metabolically active, so the more you have, the higher your metabolic rate. Make sure to add some resistance (strength training) exercises to your program. You can lift free weights or use weight machines, do weight bearing calisthenics like pushups and squats, or use resistance bands.

This is especially important as we get older. Starting about age 35 – 40 we tend to lose muscle as we age, as a result, our metabolic rate drops. While maintaining or building muscle is the most important thing you can do boost your metabolism, it certainly not the only thing you can do. Each of the following tips have been shown to raise metabolism:

1. When you drink water, make sure it is cold. Researchers have found that that the body uses energy to warm the water.

2. Have smaller, more frequent meals. Each time you eat, your metabolic rate increases. If you divide a day’s worth of calories into 4 or 5 meals instead 2 or 3, the sum of those metabolic increases will be slightly higher.

3. Take a leisurely walk after a meal. When you eat, your metabolic rate goes up and when you walk, your metabolic rate goes up as well, so when you do them together it goes up a little more.

4. Drink a few cups of green tea per day. The combination of caffeine and other phytochemicals in tea a give your metabolic rate a boost.

5. If you like your food spicy, use hot peppers liberally. Capsaicin, the phytochemical in hot peppers that gives them their heat, can rev up your metabolism as well.

6. Make your exercise a HIIT. HIIT stands for high intensity interval training and for those who are fit enough and motivated to do it, you get an extra post-exercise burn as a result.

7. Be sure to consume high quality protein sources. Protein from fish, poultry, lean beef, and pork, eggs, nuts, legumes, and low or nonfat dairy foods is essential for preserving and building muscle. Also, make sure protein is part of your post work-out snack. A glass of skim or even chocolate milk or some peanut butter on a whole wheat sandwich gives your body what it needs to recover from a challenging workout.

8. Get 7 – 9 hours of sleep per night. Sleep deprivation lowers metabolic rate and saps your motivation to do the muscle building resistance exercises emphasized earlier.