Reduce Cancer Risk with Weight Loss

According the American Institute for Cancer Research (AICR), 320 cancer cases could be prevented per day; that’s approximately 117,000 cases per year by keeping our weight under control.

As the chart below indicates, obesity contributes to several different forms of cancer. But while most Americans know the relationship between obesity, heart disease and diabetes, very few know the impact of obesity on cancer.



A recent poll by the Associated Press-NORC Center for Public Affairs Research found that just 7% of those surveyed mentioned cancer when asked about the consequences of obesity. Other surveys have found that for Americans under the age of 65, cancer is our greatest health fear, and a disease that many feel they have very little control over. Fear can be a very powerful motivator, but only if you think you can do something to lower risk. The combination of fear with a perception of little or no control however, leads to more fear but no action.  

But there is a lot that we can do to lower our risk, and for many it starts with weight management. According to Susan Higginbotham, PhD, MPH, RD, AICR’s Director of Research, “our understanding of how excess body fat causes cancer is one of the hot topics in research right now.”  It has been found that excess body fat produces proteins called cytokines that cause chronic inflammation, which increase cancer risk and being overweight or obese also increases insulin levels, which can stimulate the growth of cancer cells.

The good news is that even moderate weight loss helps to reduce the risk. Not that we need any more reasons to work on managing our weight, but maybe having one more will help.

Declaring My Mission

January is coming to a close and I hate to ask, but did you fall victim to the Resolution Blues? Are you finding yourself slipping away from your goals early in the game? It may be time to refocus your energy.

If you haven’t already created a Vision Board for the year, I suggest you do so. Click here for step-by-step instructions on H3Daily.

Another exercise I would recommend is creating a personal mission statement. As part of our corporate wellness program, we encourage each participant to write a mission statement focusing on why they’ve set the goals they have for themselves—instead of focusing on the outcome. Mission Statements give meaning to your daily routine. They provide clarity and purpose.

Use these steps to create your mission statement:

1. Block off about 20 minutes and find a quiet place where you can work on your mission statement.


2. Grab a pen and paper and start by answering a few questions about yourself.
   a. What are my values?
   b. What characteristics do I like most about myself?
   c. What accomplishments am I proud of?
   d. Under what conditions am I most likely to succeed?
   e. What goals would I like to accomplish?


3. Now, use this information to create your personal mission statement. Incorporate the things that are most important to you and influence your behavior.


4. Post your mission statement somewhere in plain view for you to read each day. In the morning, establish a purpose of intent for the day. Ask, “how will I strive to meet my mission for the day?” In the afternoons, reflect on the day.

Here’s a great tool for developing your personal mission statement online. Feel free to share in the comments section of this post.

Rediscovering Me

This past month has been eye-opening.  As many of you know, I’ve had the “frequent pregnancy syndrome” for the past 4 years, and man, has it been life-changing.  Don’t get me wrong, I LOVE being a mom and wouldn’t change it for anything in the world, but let’s just say my “me time” took a major hit. 

I used to be a die-hard 5am, 5 days a week, hit the gym kind of girl.  I meal planned and ate home-cooked meals at least 90% of the time.  Four years and 3 kids later, if I’m up at 5am it’s because I’m tending to someone’s needs other than my own, and it seems like just getting through the grocery store once a week to stock up on fruits, vegetables, and frozen chicken breasts is a success. 



Until about 4 weeks ago.  You see, my husband encouraged me to sign up for a gym membership (or rather he said “You’re doing it – and that’s it.”)  I haven’t had one in about 4 years, simply because with our conflicting schedules, it was difficult to see when I could go and still have someone home with the little ones. … But that wasn’t all of it.  Remembering the shape I was in before being pregnant, and all I was physically capable of, it seemed daunting to get it back.  Honestly, it seemed unrealistic, overwhelming even, to get it back.  Four weeks ago something changed, and I think its worth sharing… maybe you will find it helpful too.

1. I got permission.  Usually, I would tell anyone else that is a bad word, but it’s honestly what I felt.  Whatever form you may call it – it was support from my husband.  Hearing that it is OK for me to go exercise in the morning and that he would handle the kids and dropping them to daycare and school was crucial for me.  As a mother, my intuition was to take care of everyone else.  “I can’t leave to workout – I have to get them dressed, make sure they have breakfast….” I would say to myself.  It’s hard, as a woman, to make a personal commitment that affects her family.  For me, this support was critical. 


2. I let go of the past.  I want to be clear, I’m not forgetting it; I’m just not letting my previous physical fitness depress me to the point of not doing anything about my present fitness.  It’s a work in progress.  The person I see in the mirror today is not who I was before, and some days I choose not to even look in the mirror, but it’s not stopping me from my workout. 


3. I found a part of me that was lost.  For me, going to the gym has always been a symbol of accountability, routine, and stability.  I’ve struggled to re-create that piece with an at-home program, and I’m not even sure it’s possible for me.  I used to think that if I couldn’t go 5 days a week, it wouldn’t be worth it.  Now, I can see that even 2-3 days per week has allowed me to create a more consistent routine, and has even improved my consistency with my workout days away from the gym. 


4. I’m [trying to be] patient.  Although sometimes it’s hard, I’m being patient with my progress.  Over the past 4 weeks I’ve actually developed a better fitness base than I expected. 


5. I made a commitment.  Not only have I now paid money for a year-long membership, I also signed up to run a ½Marathon in March.  It probably won’t be a PR… but I think I just might feel more satisfied with the accomplishment this time around than the dozen other ½ marathons I’ve already completed.

If you’re struggling because you know you want to make a change, but you’re having trouble getting started, just take that leap of faith.  You’ll be surprised what you learn about yourself…. I know I was.

Healthy Super Bowl Recipes Pt. 3

Spicy Buffalo Party Mix

INGREDIENTS:

4 cups Rice cereal

4 cups Wheat cereal

4 cups Whole wheat pretzels

2 ½ Tablespoons Hot sauce

3 Tablespoons Olive oil

1 Teaspoon Onion powder

1 Teaspoon Garlic powder

PREPARATION:

• In a large microwavable bowl, mix cereals and pretzels; set aside.


•  In small microwavable bowl, microwave olive oil (uncovered) on High for about 40 seconds or until melted. Stir in hot sauce and seasonings. Pour over cereal mixture; stir until evenly coated.


• Microwave (uncovered) on High 4 to 5 minutes, thoroughly stirring every 2 minutes. Spread on paper towels to cool.


• Store in airtight container.

 Number of servings: 24

Serving size: 1/2 cup

Calories: 200

Carbohydrates: 43 grams

Sodium: 240 milligrams

Fiber: 4 gram

Protein:  6 grams



Salsa Verde

INGREDIENTS:
1 ½ pounds Tomatillos, husked, and washed
½ cup Onions, chopped
½ cup Cilantro leaves
1 tablespoon Lime juice, fresh squeezed
¼ teaspoon Sugar
2 Jalapenos, cleaned and cut
¼ teaspoon Salt

PREPARATION:
• Preheat grill or cast iron skillet
• Place tomatillos on grill until skin is slightly blackened
• Then cut in half and place all ingredients in blender or food processor.

Chef’s Note: You can use this salsa as a topping for enchiladas, tacos, baked chicken or as a dip with baked tortilla chips, carrots or celery.

Number of Servings: 4
Serving Size: ½ cup
Calories: 35
Fat Grams: 0

Gluten-Free Dieting for Weight Loss

Gluten-free products are showing up more and more in our local grocery store aisles. This is fantastic for people who suffer from celiac disease-who for health reasons must eliminate gluten from their diet.

However, most of the people who reach for gluten-free products do not have celiac disease or do not suffer from sensitivity to wheat. Why exactly then are consumers opting for gluten-free products… we don’t know!  According to Peter H.R. Green MD, director of the Celiac Disease Center at Columbia University, many people may perceive the gluten-free diet as a healthier diet.

In fact, it is not a healthier diet. For those who do have celiac disease a gluten-free diet is essential. But for others, a gluten-free diet can potentially lack vitamins, minerals and fiber unless the consumer is very careful.

Experts estimate that about 1% of Americans have celiac disease. Celiac disease is a condition caused by an abnormal immune response to gluten, damaging the lining of the small intestine and preventing important nutrients from being absorbed. Symptoms of celiac disease include diarrhea, anemia, bone pain and a severe skin rash.

How can you know if you have celiac disease? The only way to know is to go to your primary physician and be tested.

So what is wrong with a gluten-free diet if you don’t have celiac disease?

While gluten is common in many processed foods, eliminating over-processed foods from your diet will be beneficial. Eliminating processed foods and gluten foods are two different battles. Gluten is a protein found in wheat, barley and rye. Gluten also shows up in many whole grain foods related to wheat, including bulgur, farro, kamut and spelt. The whole grains that contain gluten provide nutritional benefits. They are rich in vitamins and minerals including iron, B vitamins and fiber. Studies show that whole grain foods, as part of a healthy diet, may help lower risk of heart disease, type-2 diabetes and some forms of cancer. The 2010 Dietary Guidelines for Americans recommends that half of all carbohydrates in the diet come from whole grain products.

All in all if you do have gluten sensitivity stick with your gluten-free products. However, if you are gluten tolerant enjoy your whole grains and the nutritional benefits they provide.

Friday Fitness: No Equipment, No Excuses Cardio Workout Routine

So let’s be honest, sometimes it is hard to get to the gym. Whether it is freezing temperatures and ice on the road, or a weekend away where exercise equipment is at a premium, there are times when it seems nearly impossible to get to the gym. So should we tell ourselves, “oh well, I tried” or “oh yes, time to get creative!”

Well, I am going to get creative for you and give you 10 bodyweight cardio exercises that can be done anywhere—at home or even on vacation! So no excuses for not getting that heart rate up!

Heart Pumping Exercises:

• Skip: Flash back to the playground for this fun activity. Starting on the right foot, jump off the ground, drawing the left knee into the chest. Land softly on the right foot and then explode up on the left foot, drawing the right knee into the chest.


• High Knees: This one can be done at high or low intensity. Alternate bringing one knee into the chest, then place it on the ground; alternate with the other leg. Pick up the pace for some quick cardio.


• Jumping Jack: An obvious but good cardio exercise. Start in a standing position, hands by your sides and legs together. Jump your legs out, wider than shoulder width apart and bring your arms straight up over your head; return to starting position. To modify, maintain the arm movement up over head but step side to side instead of jumping.


• Burpee: The pushup is optional in this exercise, but included for some extra strength if you chose to challenge yourself even more. Start in an upright, standing position, bend down and place hands on the ground by your feet. Kick your feet back or step back to a plank position. Hold (insert push-up here if comfortable) and then jump or walk feet back to hands and jump up. Repeat.


• Mountain climber: Start in a plank position on the ground, bring one knee in toward the chest then replace and alternate with the other leg. Pick up the pace to really move over those mountains.


• Squat jump: Begin by lowering down into a squat and then jump up putting air between your feet and the ground. To engage the arms, drop them toward the ground as you are lowering into the squat and push straight up into the air as you are jumping.


• Long jump: You don’t have to be facing a pit of sand to enjoy the benefits of the long jump. Start by lowering into a slight squat position, pump the arms and jump forward landing with soft knees and both feet at the same time.


• Jump rope: These are small jumps up and down, landing with soft knees (slight bend). If you don’t have a jump rope then simply move the hands like you were holding the handles. A jump rope is a great piece of fitness equipment because it doesn’t take up too much space in your suitcase when traveling!


• Bicycle: Lie on your back with your feet at a 90 degree angle in the air: knees right under the hip, and feet in line with the knees. Keep the hands by the hips and alternate extending each leg and drawing in. It’s just like riding a bike!


• Flutter kicks: Not just for the pool. Lie on your stomach with hands folded in front of you, relax either your head or chin onto your hands. Squeezing the glutes and lifting the legs off the ground, flutter the legs continuously. Try lifting the thighs up off the ground too. Kick, kick, kick, kick!

What Causes Chronic Low Back Pain?

Chronic pain, longer than 6-8 weeks, emanating from the lower back can be a serious issue and a number of risk factors can contribute to a host of different problems.  The cause of low back pain stems from either injury or degeneration. 

Degeneration in the lower back is characterized by the breakdown of intervertebral discs (see photo above).  When healthy, these discs have the consistency of a wet sponge and help provide shock absorption during movement.  If over time the discs begin to disintegrate, the vertebrae will grind onto one another causing very serious discomfort.  These discs naturally degrade as we age, but will do so more rapidly if you are carrying extra weight on your belly, have bad posture, use tobacco products, are inactive for long periods or have a job that requires heavy lifting or long term exposure to vibration.



Secondly, if due to an injury the spine contorts from its normal shape the intervertebral discs may press against the spinal cord and/or nearby nerves, often termed a herniated or bulging disc (see photo above).  The most common of these nerves to be aggravated is the sciatic nerve (see photo below).   The sciatic nerve wraps around the sacroiliac (SI) joint and travels all the way to the feet.  If you’re experiencing low back, hip and leg pain than you may be suffering from sciatica, inflammation of the sciatic nerve caused by impingement or herniation.

From the H3 Vault: Healthy Italian Restaurant Guide

from Allie Mak

I always remind myself this little piece of advice: eat if you’re truly hungry, don’t eat if you’re NOT truly hungry. Easier said than done right?  Exercising portion control and listening to hunger cues can be difficult especially when you are dining out. Thus, I have created a guide to help you choose healthier options when eating out at Italian restaurants. Healthy food does not have to mean eating naked salads while staring at everyone else eat creamy pasta dishes!

Of course, you want to enjoy your meal out, so choose something you like (within reason) and split it with a friend or get a tasty appetizer (again, within reason) to split with everyone at the table and choose a healthier main entrée.

Don’t be shy. See what the kitchen can do for you. After all, you are paying them to cook your food! Ask your server for an order of steamed or grilled veggies instead of a baked potato. Perhaps you can get your chicken grilled or baked instead of breaded or fried.

Remember, you can always pack half of your meal up and enjoy it the next day, especially if you’re not hungry.

 

Unwise:

• The whole breadbasket


• Garlic bread(sticks)


• Caesar salad w/ dressing


• Cream sauces (i.e. alfredo)


• Fried calamari


• Fried eggplant


• Cheese Sticks


• Lasagna


• Carbonara


• Ravioli


• Tortellini


• Chicken Parmesan

Better/Best:

• ONE piece of bread


• House salad


• Olive oil and vinegar dressing


• Minestrone soup


• Tomato Soup


• Marinara sauce


• Shrimp cocktail


• Whole wheat pasta


• Grilled chicken


• Grilled or broiled seafood


• Spaghetti w/ marinara or white wine sauce (watch the pasta portion!)


• Grilled calamari


• Caprese Salad

Are you stuck in the problem?

Are you stuck in the problem? Do you have a problem and all you can see are road blocks that prevent you from solving it? You have a string of excuses why this and that won’t work. You’re afraid or too lethargic to try anything? Then it’s time you stepped into the solution.

Within each problem there are various solutions. However, we often get stuck in the problem. A strange paralysis takes over and we can’t seem to move in any direction or even see a way out for that matter. Normally it’s fear, complacency or pessimism that holds us back from positive change. Often, we nurture an addictive relationship with our excuses. Does this sound familiar?

A phrase I am forever using is, “Sounds like you’re stuck in the problem and not in the solution.” So how do you fight fear and paralysis in order to get into the solution? You start by listening. As you discuss the problem with others, really start to hear your responses. If most of your sentences begin with, “Yes, but…” “Well I can’t because…” “But if I do that…” then you’re in the shoot-it-down, default mode. Change your language. As suggestions are offered simply say, “I’m going to think about that” or “That’s a possibility.” A subtle change in your verbal response creates an energy of openness that can shift dynamics from the impossible to the possible.

An old-fashioned brain-storming session on paper is also a good strategy. Just let the possibilities fly without judgment. Doing so will loosen up those tight constraints we often impose on our brain. Then, look at what you’ve written and see if there is one small change or action you know you can take toward a solution. It doesn’t have to be an action intended to solve the entire problem.  Even the smallest achievement can cure the paralysis and get the ball rolling.

The important thing is to recognize your reluctance to even entertain possibilities or your stubborn attachment to hopelessness. Awareness is the first lifeline out of the problem.

Healthy Super Bowl Recipes Pt. 2

Twice Baked Potato Footballs

INGREDIENTS:

4 Red bliss potatoes

¼ Onion, yellow, small dice

½ Red bell pepper, small dice

1 teaspoon Garlic, minced,

¼ cup Broccoli

1 teaspoon Rosemary, fresh, minced

2 ounces Mozzarella cheese, shredded

1 teaspoon Salt

¼ teaspoon Black pepper

1 tablespoon H3 Sour Cream (1 cup 1% cottage cheese and 1 tablespoon lemon juice, puree)

PREPARATION:

• Set oven to 400 degrees.


• Roast potatoes for 35 minutes or until fork tender.


• Meanwhile, sauté onion, red bell pepper, garlic, broccoli, rosemary, salt and pepper at medium high heat until softened.


• Cut potatoes in half, scoop out potato filling.


• Combine potato filling with sautéed vegetable mixture.


• Stuff potato mixture into potato skins.


• Create 8 potato “footballs” by drawing football like strings onto the potato with H3 Sour Cream.

Servings: 8

Serving size:  1 each

Calories: 220

Carbohydrates: 37 grams

Sodium: 690 milligrams

Fiber: 5 gram

Protein:  10 grams

 



Pita/Tortilla Chips

INGREDIENTS:

1Pita pocket, whole wheat, or corn tortilla cut into triangles

2 sprays Spray oil 

1 teaspoon Garlic powder

¼ teaspoon Paprika

1 teaspoon Onion powder

¼ teaspoon Salt             

PREPARATION:

• Preheat oven to 400º.


• Cut pita bread in half (round way). Then cut each round into eight chips.


• Place chips on baking sheet. Lightly spray with oil and sprinkle with spices


• Toast in oven 5-10 minutes or until golden brown.

Servings: 2

Serving Size: 8 chips

Calories: 80

Fat (g): trace

Baked Bean Chili Dip

INGREDIENTS:

1/2 cup Onion

1 teaspoon Cumin

1 teaspoon Chili powder

¼ teaspoon Cayenne pepper

1 teaspoon Garlic, minced

1 teaspoon Oregano, dried

1 teaspoon Sea salt

4 cups Vegetable stock

Pinch Black pepper

1/2 cup Bean juice (after you have cooked the beans)

2 cups Pinto beans, raw, uncooked

8 ounces Fat free cream cheese

½ cup 2% Sharp cheddar cheese

¼ cup Green onions, diced

3 each Pita bread, whole wheat, cut into 16 pieces each (optional)

PREPARATION:

• Rinse beans in colander.


• Then place beans in container and fill container with about four cups of water.


• Let sit overnight.


• Drain off water and re-rinse beans one more time.


• Then fill sauce pot with four cups of water and add beans.


• Cook slowly on a medium heat.


• Once beans have been cooked half way through, add salt.


• When beans are done cooking, drain off water and reserve about 1/2 cup of the bean juice.


• Mince onion in food processor.


• Sauté onions. Meanwhile, place beans in food processor to make a smooth paste.


• After onions are translucent, add pureed beans, cumin pepper, and a pinch of salt.


• If a smoother consistency is desired, slowly add your bean juice to the dip.

Servings: 4

Serving size: ½ cup

Calories: 160

Fat grams: 4

For more healthy tailgating recipes, check out Super Bowl Ready - H3 Game Day Recipes

Slimmer Sunday

In efforts to better prepare your wardrobe for the work week ahead, below are five tips that will help inspire you to dress for success.  Why wouldn’t you embrace looking slimmer- brighter and lighter- essentially great when losing the weight!

#1. Ditch the baggy clothes: Baggy clothing doesn’t hide anything. In fact, oversized clothing often looks sloppy. Clothing that is slightly more fitted will help you look leaner and
meaner.

#2. Wear dark, solid-colored pants: A pair of solid color pants meaning black, navy, or dark denim with plain, normal sized pockets. Or a black, navy or dark colored skirt, A-line or straight style will help to slenderize your thighs.

#3. Wear your brighter colors on-top: A color complimentary to your skin tone will help draw attention to your face rather than your waist.

#4. Don’t fear the accessories: A wide belt can accent a waist that is getting smaller and it can also help to “pull in” a full top. Necklaces and chains create V-necklines that provide a longer/leaner illusion. Also, embrace and have fun with shoes and scarves. Consider bold colors and animal prints as these will help to add a little sparkle to your “darkle.”

#5. Wear something long over something short: i.e. A long top over a knee-length skirt, or vice versa. This will help to elongate your appearance and make you look
cleaner and leaner.

Does size matter?

After having passed my first Master Court of Sommelier exam, I received a beautiful set of Reidel wine glasses; I felt so elegant, like I was really living the life.  But then a child came and those crystal glasses were stashed away (ok they broke) and on came the plastic stemware, my elegance was gone.  But I learned something from both of these oversized glasses…..They were too big.  In my Reidel days I filled up those big crystal glasses because well I was young and little naïve (OK stupid) and there was a lot of room in those cups.  Then when I moved to plastic I filled that glass up because I was tired, between raising a kid and working two jobs – I wanted to fill my glass once and settle on the couch for the night.

Well I am sure you know – this is not what Bob Wright would tell us to do; this is not how Lizette coaches us in mindful eating.  I wasn’t thinking about how and what wine I was drinking like I should.  This past Christmas my mother gave to me a set of cut glass crystal wine stems from my grandmother.  When I opened them my first reaction was “How cute,” I mean they could hold four ounces at most (and that was if I filled them to the tippy top).  But I decided on New Years to make a resolution with those glasses.  I would drink wine at home only with them, no more big glasses for me, fancy or plastic.  And here is what I have learned:

• My grandmother’s stemware makes me feel elegant and very grownup – and I deserve that at the end of the day.


• That glassware forces me to be conscious of how much wine I am consuming; I know it holds 3-4 ounces.  (And if I want more I have to get up and walk to go get it, which after long and hectic days can be a long walk.)


• I give thought to the wine I put in that glass because I want the wine to live up to the glass it is going into.  Sometimes that wine is delicious and expensive, but now I am reminded to think about the wine even if it is my everyday reasonably priced quaff.

So size does matter – whether it’s a number on a scale OR the size of your wine glass OR the satisfaction making a change gives you.

And what have I been putting in my family heirlooms lately?

Veitti Barbera D’Asti – bright and cherry flavored with a great acidity that makes it perfect for our cool Lowcountry winters and with all different types of food (even the chicken
Chef Jen taught you how to make this week!)

Bastianich Vespa Blanc – a chardonnay blend from Friuli in Italy that is rich; honey without the oak I wasn't so much a fan

Rombauer Merlot – merlot is usually not one of my favorites, but this one is so rich and supple I can’t resist it when the wind is howling and the skies are grey

Fitness Friday: Tabata Training

Are you looking for a twist to your 2013 fitness routine?  Does time happen to be your biggest obstacle when it comes to maintaining a fitness routine?  How about enjoyment?  Check out our newest class addition, “Tabata Training” that has become an instantaneous hit among our guests.

Tabata training is a form of High Intensity Interval Training (HIIT) that has proven to increase fitness levels quickly. The workout is very adaptable for different fitness levels and requires very little equipment. Tabata intervals alternate 20seconds of work and 10seconds of recovery.

We’re now offering Tabata Strength, Cardio, ABS and boxing!


Check out our handout for additional Tabata aerobic and resistance components.

Heart Health: Study Finds Berries Reduce Heart Attack Risk

In a recent post, Lindsay discussed one of the latest “breakthroughs” introduced on the Dr. Oz show, raspberry ketones, the magic fat burning supplement . She pointed out that, as is the case with virtually all of these products that make incredible claims, there is very little if any science to support the claims made by those promoting raspberry ketones. The last point she made in her blog was rather than relying on raspberry ketone supplements, eat whole, fresh raspberries. She also pointed out that among the many nutritional benefits of raspberries, they are a source of anthocyanins.

A study published in the American Heart Association’s journal, Circulation, on January 14^th, just two days after Lindsay’s post supports her recommendation. The study of 93,000 women who were a part of the Nurses’ Health Study, found that a diet rich in blueberries and strawberries, major sources of antocyanins, was associated with a 32% reduction in the risk of heart attacks.

Their findings suggested that the reduced risk stemmed specifically from the antocyanins rather than a reflection of the overall beneficial effect of a diet high in fruits and vegetable. Anthocyanins are a class of phytochemicals thought to have heart friendly antioxidant and anti-inflammatory effects.  In addition to raspberries, blueberries and strawberries other sources include, blackberries, black currants, concord grapes, red cabbage and eggplants. The authors of the study commented, “This data is important from a public health perspective because these fruits can be easily incorporated into the habitual diet.”

Earlier studies by the same research team found that high levels of anthocyanin intake were associated with significantly lower blood pressure levels.

The best news for me is that often, it seems, the foods that best for us, may not be the most palatable, but most of us enjoy the foods that are the richest in anthocyanins (I’ll pass on eggplant though) making this an easy guideline to implement.

Weight Loss Motivators

How motivated are you to get healthy and lose that extra weight from 2012? What if we offered you $6,000? How motivated are you now?

A couple from Tobaccoville, North Carolina did just that after winning a bet on healthywage.com. Together, the couple lost over 120 pounds and the key to their success? A monetary motivator.

Similar sites are available all over the web. You place a bet and according to the amount of weight you lose, have the opportunity to win a whole lotta dough!

Now, betting isn’t for everyone but if you find yourself struggling to stay motivated try thinking outside the box. We all have our moments of weakness and if losing weight itself doesn’t keep you motivated to  reach your goal, you may want to consider some of these ideas:

• Get a coach or find a support group. If you’ve visited Hilton Head Health before, you’re eligible to participate in our H3@Home Wellness Coaching program. This program is designed to encourage you while you lose weight at home. It also offers a private online community of H3 Guests going through the program with you.


• Set a date. Register for a race, sign up for an obstacle course relay or book a trip. By setting a deadline (and a monetary commitment) you are invested in your goal and can pace yourself along the way.


• Check the bucket list. We all have those experiences we’ve always wanted to do but for one reason or another have yet to cross them off the “bucket list.” Well, why wait? Take on the challenge or set the date and go for it! You may have to train to get there but at least you know that the outcome will be well worth it. Focus on one item off the list a time and journal your whole experience leading up to the event.


• Find the deeper meaning. Instead of focusing on losing weight, focus on what the weight loss actually means to you. Will you be able to go up and down the stairs without breathing heavily; will you be able to wean off certain medications; or will you be able to sit comfortably in a car or a plane? Keep that motivator in the back of your mind as you go through your weight loss journey.

Weight Mapping

For some of us it might be hard to think about our weight over time – let alone put numbers and dates on paper, but it’s an exercise worth trying – there’s a good chance for some constructive learning around the information... Try it and see for yourself!

One of 3 types of weight patterns generally covers the majority of us who’ve experienced weight gain:

• Yo-yo dieting


• Event related weight gain


• Progressive weight gain

Try charting your weight over the years then including dates/age and any events you think of that may be associated with a gain or a loss (marriage, career change, new activity, etc.)  Here are some questions you might ask yourself after completing your chart:

1. What trigger(s) caused my weight to go up?  What behaviors changed?


2. What trigger(s) caused my weight to go down?  What behaviors changed?


3. Have I ever been successful at weight maintenance, and if so, for how long?


4. Is my current Target Weight realistic for me to maintain?

Do you see a pattern? Here are some tips related to your weight pattern:

Yo-yo dieters:

• Obese individuals should continue trying to control their body weight despite some weight cycling – while it is possible weight cycling may have some health risks, the risks associated with obesity have been proven.


• Look at what motivated you in the past and see what you can learn about yourself.


• What was missing from the plan(s) you used before?


• Why did you stop?


• Get a Coach to help keep you on track when a relapse is approaching.


• Be Real with yourself – pick a goal weight that makes sense. 

Progressive weight gain:

• Explore why you haven’t attempted to change until now.


• Look for small changes that will make a gradual difference.


• Acknowledge your strength that you are likely not emotionally connected to food.

Event-related Weight gain

• Identify the behaviors that gave you success.


• Lose the guilt, lose the weight.


• Identify your reactions to stress/emotions and come up with alternatives.


• Pinpoint potential future events that may present you with some challenges and develop a plan for support.

Healthy Recipes: Roasted Brussels Sprouts

INGREDIENTS:

¾ pound Brussel sprouts, cleaned and halved

1 ½ teaspoons minced garlic

1 piece turkey bacon

¼ cup white wine

¼ teaspoon sea salt

¼ teaspoon black pepper

PREPARATION:

• Preheat oven to 425º F.


• In a nonstick sauté pan over high heat, cook bacon until crispy. Drain on a paper towel and crumble.


• In a large bowl, mix halved brussel sprouts, garlic, crumbled bacon, sea salt and pepper. Arrange in a 13x9 baking dish.


• Pour wine over brussel sprouts.


• Bake for 25 to 30 minutes or until caramelized and tender.

Number of Servings: 4

Serving Size: ½ cup

Calories: 77

Fat Grams: 2

Sharing Success: Allison

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My story starts a little differently than the average H3@Home participant.  I began the program 6 months before I was able to make the trip from Saskatoon, Saskatchewan, Canada, to South Carolina to spend a few amazing days at Hilton Head Health.  I knew I needed help – and I did not want to wait until it our schedule allowed me to leave my husband with our three kids to begin my journey toward health.  I had a fire lit under me – and I wanted to take advantage!  In April, I called Jeff Ford and signed up for H3@Home coaching. 

The fact that all of our contact was by phone did not hamper my ability to make a great connection with Allison, my coach, immediately.  I really felt like she understood how difficult the transitions my life, and she stood by me every step of the way.  She listened when I needed to vent and she challenged me when I needed a push.  It was never “boot camp,” because that was NOT what I was after!!  It was compassion, encouragement, and another person to help me decide what to do next.  The process of breaking down the fantasy of being fit – into weekly doable goals lies at the heart of H3@Home – and was a big part of how I have been able to lose almost 50 pounds – so far!!  

Now people are looking to me as a ROLE MODEL!!!  How on earth is that possible???  I was sure that I was one of the people who would never be successful at losing weight – because I was so resistant to the things you NEED to do in order to be a fit person!!  I was able to change all of that with the support of Allison!!

I am such a believer in the concept that nutrition is 80% and exercise is 20% of weight loss.  However, it did not take me very long to realize that while exercise is not even really necessary for losing pounds, it is CRUCIAL in having a healthy mental attitude toward all aspects of life.  Ever since I have unlocked that secret – there has been no going back for me.  My body, but mostly my mind and soul now REQUIRE physical exertion in order to be well.  I feel so lucky that I have found so many activities that allow me to work my body and are so very fun!!  Biking, hiking, skiing – cross country and downhill, tennis . . . and so many more exciting activities that I can’t wait to try.  (Next summer:  canoeing!!) 

Even more important than the workouts, is the new reality in my life: I take the time I need to nurture myself and my body.  My children are watching me!!  I am so relieved that now I am teaching them to seek their hearts desires and to prioritize the time and energy to follow their dreams into every single day!!  I am so excited to see where I end up and what I continue to accomplish.  I now feel like the sky is the limit.

The Truth on Raspberry Ketones

Earlier in 2012, Dr. Oz did a feature on the fat-burning magic of raspberry ketones, a dietary supplement you can easily find in grocery stores, GNC stores and supermarkets. Lisa Lynn, a “weight loss expert” and personal trainer, was on the episode with Dr. Oz explaining to viewers that raspberry ketones have the ability to burn fat easier—another weight loss breakthrough.  After this particular show, stores had trouble keeping the supplements in stock as customers were purchasing these pills as if they were the answer to weight loss prayers. If you have never seen or heard of these supplements before you may start to notice them during the beginning months of 2013 considering New Year’s resolutions for many are underway. 

What are raspberry ketones? Raspberry ketones are a major compound naturally found in red raspberries that give off raspberry’s aroma—they have the chemical structure similar to capsaicin and synephrine (a compound that made bitter orange popular as a weight loss agent—proven to have insignificant weight loss effects).  Raspberry ketones have actually been used in our food system as a flavoring agent and food coloring component; however, it is extremely expensive to extract raspberry ketone from raspberries so what is available in stores is actually made in a laboratory.  This means that even if it is sold as “natural” it is most likely made in lab. 



Big Takeaways:

1.  This is not a miracle cure.  The only small scientific studies done using raspberry ketones have been on mice—not humans.  It has NOT been shown to have any significant increases in resting metabolism even though it is advertised to increase the metabolism by increasing the release of one of our flight-or-flight hormones (norepinephrine) as well as affecting adiponectin (a protein) found on fat cells which decreases glucose levels.


2. Negative side effects have been noted.  Heart palpitations, rise in blood pressure, tremors, and jitteriness are potential side effects due to raspberry ketone’s similar structure to synephrine.  Also, a lot of raspberry ketone supplements contain more than just that—green tea extract, hoodia, caffeine, capsaicin, etc.   


3. Read the Bottle:  “This information has not been evaluated by the Food and Drug Administration, nor has it gone through the rigorous double-blind studies required before a particular product can be deemed truly beneficial or potentially dangerous and prescribed in the treatment of any condition or disease.” U.S. Food and Drug Administration


4. Eat Raspberries.  I know that has to sound very exciting and enticing J  1 cup of raspberries contains ~60 calories and 8 gm of fiber—you also benefit from the vitamin C, vitamin K, folate, magnesium, anthocyanins, ellagic acid, and more disease fighting properties.    

Fitbit vs. Nike [INFOGRAPHIC]

The age of activity tracking devices is upon us.  Behold the newest addition to the family, the Fitbit Flex!  Earlier this week at the Consumer Electronics Show in Las Vegas, Fitbit announced their latest product that will start shipping this spring. The Flex is a wristband tracker similar in form to the Nike Fuelband but with a much more hipster look and checking-in at $50 less.  The Flex also syncs to your iPhone or Android device in real-time, unlike the Fuelband.  So, without further ado let’s take a detailed look at the top three activity monitors on the market.

 

I am disappointed that Fitbit didn’t include a clock interface on the Flex and the omission of the altimeter to count steps is frustrating. But, I’m still partial to Fitbit since their app and online interface include meal tracking software.  If in the future Nike were to incorporate a food database for journaling I would probably teeter my support toward the sports giant. 

Let us know in the comments: Which device are you going to buy?  And, why?

Stay C.A.L.M.

Living in the present moment cultivates awareness, compassion, gratitude and health. Physically we become stronger; mentally we become clearer; and spiritually we become connected. In the present moment we are balanced, grounded and healthy. Yet, more often than not we choose to live in the future and/or in the past. Re-focusing our minds on the present moment, allows us to accept ourselves right NOW. It allows us to bring awareness to our actions, to proceed with our intentions, and to live more healthfully. An acronym I always come back to when re-centering myself on the present moment is CALM. It simply stands for:

C: Center

A: Accept

L: Let-go

M: Move-on  

It’s not too late to spark the moment today. The year has only just begun. Instead of living in the chaos of the past, the fear of the future, intend to ignite the CALM in each moment. Instead of telling you how to live in and experience "the present moment," today my intention is to invite you to examine your own “moments.” Begin with an intention today to recognize each moment. Start by bringing your attention to the sensations in your body.

• Breathe.


• Notice the sensations of each inhalation and exhalation.


• Notice the rise and fall of your belly.


• Begin a task.


• Engage your senses fully. Notice each sight, touch and sound that presents itself in that task and or moment.

Journal your moments or a single moment today. Then at the end of the day, take a moment to reflect on your moment/s. Hopefully, as a result of “living more healthFULLY in the moment” you will have embarked on a little more CALM-physically, mentally, figuratively and literally!

Below are some of my experiences of living in the present moment.

When I live in the present moment, I am joyful in expression.

When I live in the present moment, I am strong.

When I live in the present moment, I enjoy the taste of one bite of healthful nourishment I am feeding my body.

When I live in the present moment, I am grateful and appreciative.

When I live in the present moment, I am peaceful and calm.

When I live in the present moment, I am true to myself.

When I live in the present moment, nature becomes inspiring.

When I live in the present moment, my intuition is loud and clear-fear is dismissed.

When I live in the present moment, my heart opens.

When I live in the present moment, I hear my soul sing.

When I live in the present moment, no task is too overwhelming.

When I live in the present moment, every cell in my body awakens.

When I live in the present moment, my body thrives.

When I live in the present moment, my mind is in balance with my body.

When I live in the present moment, my body is in balance with my mind.

When I live in the present moment, I am healthy.

When I live in the present moment I am happy, joyful and free.

What does living in present moment cultivate for you? What are your experiences today?

A Lesson In Mindfulness from a Street Performer

Normally, I am not a fan of chain messages but this one really spoke to me. I thought I'd share it with you because it reminded me to be mindful throughout the day and to take in each moment with gratitude. After reading the story, ask yourself what would you do in this situation. Feel free to share your thoughts in the comments section.

A lesson in mindfulness...

“A man sat at a metro station in Washington DC and started to play the violin; it was a cold January morning. He played six Bach pieces for about 45 minutes. Du...ring that time, since it was rush hour, it was calculated that 1,100 people went through the station, most of them on their way to work.

Three minutes went by, and a middle aged man noticed there was musician playing. He slowed his pace, and stopped for a few seconds, and then hurried up to meet his schedule.

A minute later, the violinist received his first dollar tip: a woman threw the money in the till and without stopping, and continued to walk.

A few minutes later, someone leaned against the wall to listen to him, but the man looked at his watch and started to walk again. Clearly he was late for work.

The one who paid the most attention was a 3 year old boy. His mother tagged him along, hurried, but the kid stopped to look at the violinist. Finally, the mother pushed hard, and the child continued to walk, turning his head all the time. This action was repeated by several other children. All the parents, without exception, forced them to move on.

In the 45 minutes the musician played, only 6 people stopped and stayed for a while. About 20 gave him money, but continued to walk their normal pace. He collected $32. When he finished playing and silence took over, no one noticed it. No one applauded, nor was there any recognition.

No one knew this, but the violinist was Joshua Bell, one of the most talented musicians in the world. He had just played one of the most intricate pieces ever written, on a violin worth $3.5 million dollars.

Two days before his playing in the subway, Joshua Bell sold out at a theater in Boston where the seats averaged $100.

This is a real story. Joshua Bell playing incognito in the metro station was organized by the Washington Post as part of a social experiment about perception, taste, and priorities of people.

The outlines were: in a commonplace environment at an inappropriate hour: Do we perceive beauty? Do we stop to appreciate it? Do we recognize the talent in an unexpected context?

One of the possible conclusions from this experience could be: If we do not have a moment to stop and listen to one of the best musicians in the world playing the best music ever written, how many other things are we missing?

 

Feet, Ankles, Calves … Is There A Better Way To Increase Range of Motion?

Stretching and flexibility training can get quite tedious and boring so I’m always looking for new ways to train and loosen up my muscles and the tight muscles of our guests’. Check out this quick resistance band stretch that will allow you to greatly increase the range of motion in the dorsiflexion of your feet. This is also a good one for those of you who have tight calves or ankles.

*Hold for up to 2 minutes static then move on. Be sure to even out both sides!

Healthy Recipes: Margherita Pizza

Tonight is college football night so I thought you might enjoy this simple yet delicious Margherita Pizza recipe. What better way to watch the game than with a warm slice of homemade pizza!

INGREDIENTS:

Thin Crust:

3 cups Whole wheat pastry flour

3 ½ cups All purpose flour

1 ½ tablespoons Yeast, dry active

1 ½ tablespoons Salt

3 cups Water, warmed to 90 degrees (no higher than 110 degrees)

Pizza Toppings

12 each Tomatoes, sliced thin

9 ounces Mozzarella, fresh sliced thin

1 cup Parmesan, shredded

2 cups Basil, sliced

¼ cup Olive oil

PREPARATION:

Crust Instructions:

• Combine whole wheat pastry flour, all-purpose flour, yeast and salt in a bowl. Mix well.


• Slowly add water to dry mix.


• In a stand-mixer, combine ingredients until dough pulls away from the sides of the bowl.


• Remove from mixer; sit in a warm environment and allow to rise for 1.5-2 hours.


• Divide dough into 3 equal balls. Form each dough ball into a pizza round.


• Let rise for another 10 minutes.

Pizza Instructions:

• Brush olive oil on crust.


• Place tomatoes and mozzarella on crust.


• Bake at 400 degrees for 12-15 minutes.


• Garnish with basil.

NUTRITION:

Servings: 3 small pizzas

Calories: 210

Carbohydrates: 15 grams

Sodium: 260 milligrams

Fiber: 2 grams

Protein:  10 grams

Conquer Clutter and Reclaim Your Life

Do you find yourself making the same resolutions year after year? For most of my life, the top two were 1) lose weight and 2) get organized. It’s been about 10 years since I finally crossed off “lose weight.” After 30 years of extremes that nearly wrecked my health, thank goodness I got off of that roller coaster.

But as my waistline shrunk, I discovered that other things besides my body were out of shape, e.g. closets, drawers, shelves, files, even electronic files, all bursting at the seams. Despite my lighter body, my world still felt heavy.

My big “aha” came about a year ago when I realized that excess weight and excess stuff are related—same set of problems, just manifesting in a different way. So I went on a mission to clean up my mess once and for all, and here’s what I learned.

When it comes to clutter, purging the piles is not the complete answer. You see, the simple act of putting things in order is only the first step toward the permanent solution. Unless we change the way we think and act on a daily basis, the spaces we occupy will return to their state of disarray.

The same thing happens when we set out to lose weight. We can go on a restrictive diet and/or embark on an extreme exercise plan and temporarily shed a few pounds. But if we want to achieve and maintain a slimmer silhouette, a deeper change must occur. Otherwise, it’s too easy to return to the familiar habits that got us in trouble in the first place.

As a coach, I have become more and more aware of the ways in which different areas of our lives are connected. Many times when we are carrying extra weight on our bodies, we are also carrying extra “junk” somewhere else. Maybe it’s in our closets, cupboards, garages or attics. Often it’s on our shoulders or in our hearts…

This year, I finally got rid of clothes I haven’t worn in years, a stack of recipes I will never prepare, and assorted odds and ends that were serving no purpose but to contribute to my stress and crowd out my joy. At the same time, I shed some old hurts, resentments and grudges, cast off unrealistic expectations and threw away my well-worn personal beat stick.

I’m feeling much lighter now.

Tips for Conquering Your Clutter

1)      Start. This may sound obvious, but it’s where most of us get hung up. Make a list of the areas of your home that need attention. Then pick a starting point. It can be one room, one closet or one drawer. Finish before moving on to the next area.

2)      Get help. If the task of de-cluttering is overwhelming either physically or emotionally, ask a trusted friend or hire a professional organizer—someone who has no attachment to your stuff—to help you sort through it.

3)      Give every item in your home a place, and then create a rule: For every new item you bring in, one or two old items must go out.

Connect the dots. Unsettled surroundings may signify an unsettled mind. As you let go of unneeded material possessions, examine and let go of negative thoughts and emotions and that are weighing you down.

Fast Healthy Cooking

Many of us have it set in our minds that cooking is a long arduous process, and trying to cook healthy just adds to the labor. So why bother or why try to change? I’d like to challenge you to look at cooking healthy with a new perspective and use some of these time savers in the kitchen:

1.  Portion control is a huge part of eating healthy. Preparing smaller dishes will cut your prep and cook time down.

2. Purchase precut vegetables. Many grocers carry precut  mushrooms, zucchini, summer squash, onions, peppers, cauliflower and carrots.  Although you may pay a little more upfront for precut vegetables, you are more likely to use them instead of letting your money go to waste on rotten food.

3. Use bold seasonings such as onion powder, garlic powder, low sodium soy sauce, ginger, cayenne pepper, cumin, fresh thyme or sage, and of course salt and pepper.  When you enjoy your food you’re more likely to eat it again. Refrigerate or freeze the leftovers. Remember, bland doesn’t equal healthy! 

4. Use smart cooking methods.  Heat a sauté pan with about ½ teaspoon of olive oil then throw in veggies and seasoning and cook until soft but with a little crunch.  If you have a steaming vessel for the microwave, you can simply steam your veggies then drizzle with measured out olive oil, walnut oil or sesame oil and sprinkle with spices or herbs.  Either preparation should only take about 5-8 minutes. 

5. When it comes to protein, purchase the leanest cut of meat and keep your portion between 4-6 ounces to cut back on your cooking time.

A four ounce piece of chicken breast or piece of salmon should only take about 6-8 minutes in a cast iron skillet on medium high heat  (I would give them about 6 minutes when cooking on an electric stove). Using a cast iron skillet or a sauté pan can give your proteins that nice brown color that you desire.

If you decide to bake your protein, always preheat the oven; never put your protein in a cold oven or pan.   I prefer to sear or grill my protein in a pan before placing it in the oven to avoid that “naked” look. To sear your meat, simply preheat a non-stick sauté pan and add 1 teaspoon of olive oil to the pan. Place your seasoned protein in the hot pan and sear until golden brown on each side and the internal temperature is where it needs to be depending on what you’re cooking.   

6. Multi-Task. While your protein is cooking, move to the vegetables and by the time they are done your proteins should be done as well. 

7. Prep ahead. You are probably thinking but where is my starch?  Starch is one of the easiest things to prepare ahead.  Cook brown rice in large batches and freeze it into portions or cook portions of pasta for the week. Whole wheat couscous only takes five minutes to cook. While something that make take longer to prepare, like potatoes, can be cut ahead of time and held in cold water in the fridge until you’re ready to cook them fully.  Pull out as you need them and season as you wish.  Just remember to make things easy on yourself and consider some things as food prep instead of left overs. 

As long as you have 4-6 ounces of protein, 1 cup of vegetables, and ½ cup of starch you will be in your range.  Give your healthy food some “love” (seasoning) by jazzing it up with spices and herbs! 

So let’s cut corners where it makes sense so we can make cooking at home stress-free and a little more enjoyable.

Friday Fitness: Defining Your 2013 Fitness Goal

As we approach the beginning of 2013, I want to encourage all of you to brainstorm and clarify your fitness goal(s) for the upcoming year.  As you start to define these personal fitness goal(s) be sure to use the SMART principle so goals become Specific, Measurable, Attainable, Realistic and Timely—leading to positive behavior change. 

The video below is worth watching every minute.  DJ Gregory had a specific goal in 2008: to walk every PGA tour event.  His story is unique, but his message is clear… go after your dreams.



A few inspirational quotes to post somewhere visible or to keep in your gym bag, wallet or desk:

“If you fail to prepare, you’re prepared to fail.”  –Mark Spitz, USA gold medalist in swimming

“I am building a fire, and every day I train, I add more fuel.  At just the right moment, I light the match.”
–Mia Hamm, gold medalist in women’s soccer

 “As simple as it sounds, we all must try to be the best person we can: by making the best choices, by making the most of the talents we’ve been given.” –Mary Lou Retton, US gold medalist in gymnastics

Feel free to share some of you favorite motivational quotes in the comments section.

The Gluten Free Dieting Trend

The New Year is here and we'd like to make sure you're off to a great start. There's a fad diet that's been circulating, which I'd like to address. Earlier this year, I wrote about the gluten free fad diet and would like to share some updated information on this growing trend. 

According to a poll conducted by the marketing and public relations agency Pollock Communications of more than 200 registered dieticians, gluten free will be the most popular approach to weight loss for 2013.  New York City based registered dietician Jenna Bell, PhD, told FoodNavigator-USA, an  online newsletter focusing on breaking news on food and beverage development, “consumers believe that gluten free will help them loss weight but research does not support this claim.” Dieticians recognize this as a fad and a trend for 2013 among consumers, but it is not a recommended strategy for weight loss.

That said, gluten free foods have provided an important option for individuals suffering from clinically diagnosed gluten intolerance (5 – 6% of the population) or celiac disease (1% of the population).

Ryan O’Malley, media relations manager at the Academy of Nutrition and Dietetics (formally known as the American Dietetic Association) agrees, telling FoodNavigator-USA “we don’t have an official position on gluten free diets used as weight loss tolls but we don’t recommend them for weight loss.” A clinical research dietician at the Center for Celiac Research commented that there are no scientific studies supporting the use of gluten free foods for weight loss and in fact “people on gluten-free diets often gain weight as many gluten free foods are quite calorie dense. Gluten free diets are often higher in fats and lower in vitamin B12, zinc, iron and folate.”

As I mentioned earlier, if you have a gluten intolerance or celiac disease, by all means, seek out and consume gluten free foods, but for most of us a healthy, well balance diet such as the Harvard School of Public Health’s version of the food plate would be the best way to go.

Wishing You a Lucky 13

I would like to start this post by saying that I am not generally a superstitious person. For example, I did not feast on collard greens and black eyed peas for New Year’s yesterday (if you’re from the South you know these dishes are served—almost religiously—on the first of the year to bring prosperity and good fortune). That said, I can’t help but share my positive feelings for the year ahead.

Over the years, the number 13 has brought me good fortune and I believe it will do the same for you this year.  I encourage you to embrace the New Year with positive feelings and let go of any negative energy that was holding you back in 2012. Focus on all the opportunities yet to come instead of mishaps from 2012. An exercise we practice in our corporate wellness program is reassessing our vision each year and creating quarterly goals to help us move in the right direction. Each quarter brings an exciting challenge and an opportunity to start anew. 

Check out these goal setting posts on H3Daily:

Making Change Stick

Create A Vision Board

Have You Envisioned Your Gold Medal Moment

I know that many do not share my feelings for the number 13 but I found a few interesting facts about this number I’d like to share with you…

• The moon moves 13 degrees around the earth every day and it takes 13 days to change from a full moon to a new moon.


• There were 13 individuals at the last supper counting Jesus and the twelve disciples.


• America began as 13 original colonies


• Boys become men in Judaism at the age of 13


• My new favorite workout song, “I Knew You Were Trouble” is by Taylor Swift, who’s favorite number happens to be 13


• In ancient Greece, Zeus was counted as the 13^th and most powerful god


• If you breakdown the numbers, one symbolizes the creation and unity, while three symbolizes completion and order

So with that, I hope you have come to reconsider any ill feelings you may have about this number and coming year. I truly wish you a happy New Year and can’t wait to hear about all the amazing things and success to come!

Welcome, 2013!

Welcome all to this perfect new year, with all its possibilities, opportunities, lessons and blessings. We woke up today. Our eyes opened to sight. We first witnessed the dependable roof and then we recognized our own cozy warmth. We took another breath as our heart continued its faithful beating. We stirred from the comfort of our bed and let our loyal feet hit the ground creating our daily foundation. Our ears were blessed with the sounds of loved ones, cherished pets and the birds outside. Our nose was seduced by the smell of reliably, brewing coffee. Our hands stroked the soft faces of innocent children as they slept in their safe beds and our lips gently kissed our beloved. We started our morning with nourishment and clean water, for which we did not labor. We had access to the world immediately and learned about our far away neighbors.

It is a new day, and a new year—one that stands on the shoulders of 2012. We were given the gift of 365 previous days that brought us to today. We can hold 2012 in our hearts as a gift of experience, wisdom and another path along the road of this wondrous journey we call life. Today we have life. And, as with any other day, we have the choice of how we want to live our life today. We can allow our minds to dwell in the resentments and negative ruminations or we can let it follow the shiny lure into abundant consciousness. We can allow our minds and spirits to fall with abandon into hope and love—wallow in possibility and wonder. 

Yes, it’s a new year. I can’t wait to spend it with you. Welcome!