Social and Physical Activity Add Years to Life

Keep or make new friends and exercise, that’s the advice to increase longevity that comes from a new study published in the BMJ (British Medical Journal) and discussed in a recent issue of the Tufts University Health and Nutrition Letter.

It’s not surprising to see that exercise made a difference, in fact it was the most important factor; but maintaining a rich social network was almost as important.

The Swedish study found that people over the age of 75 with a physically and socially active lifestyle lived an average of 5.4 years longer than their less active peers. Even at age 85 and older the “active” seniors lived an additional 4 years.

Deborah Rizzuto, one of the researchers commented, “Our research suggests that encouraging favorable lifestyle behaviors, even at advanced ages, may enhance life expectancy.” Miriam Nelson, Ph.D., Director of Tufts’ John Hancock Research Center on Physical Activity, Nutrition  and Obesity Prevention, agrees pointing out that even well into your “golden years” exercise can extend your life and the greatest benefits occur in those who go from doing nothing to a little more than nothing.

If you look at the health of people along the whole spectrum, from very sedentary to athletes, the fitness graph isn’t a straight line. It turns out that the biggest jump comes from the bottom of the range; the less active you are now, the more benefit you get from adding even a small amount of exercise to life. The message is clear, it is never too late to exercise and anything is better than nothing.

While it may be challenging for some seniors to stay or become more physically active, staying socially active may pose even more of a challenge. Encouraging seniors to stay involved in church, community and family activities can help improve their health.

Adventures Through the Thai Market

I just returned from a three week backpacking trip in Thailand.  It is an incredibly beautiful country, from the mountains of the north to the limestone cliffs in the south. 



We participated in a number of excursions, but one of our favorites was taking a Thai cooking lesson in the city of Chiang Mai.   They picked us up from the hotel and had us choose six recipes we’d be preparing later that evening. 



We were then taken to the local farmers market and taught about the unique fruits, vegetables, spices, grains and noodles that we’d be using. 





Thai food is notoriously spicy, but remarkably flavorful.  I settled on preparing Pad Thai, Spring Rolls, Coconut Soup, Panang Red Curry, Minced Pork Stir Fry and Black Sticky Rice.  It was enough food to cover both lunch and dinner that day.  By far, my favorite was the Thai coconut soup.  Below I’ve included the recipe.  You’ll probably have to find an international grocery store near you for some of the ingredients.



Thai Coconut Soup Recipe

INGREDIENTS 

Broth:

1 can coconut milk

2-3 cups chicken stock (homemade is best, then the stuff in cartons; boullion cubes are a last resort.)

pinch of salt

1 teaspoon palm sugar (You can substitute brown sugar)

2 stalks fresh lemongrass, washed and choppped in chunks (dried lemongrass is far inferior - punch it up with extra lime juice and zest at the end if you're forced to go this route)

3 red shallots, peeled and chunked (You could substitute 3 smashed cloves of garlic plus a bit of onion)

2 coriander roots, scraped (substitute a pinch of whole coriander seed plus a handful of fresh coriander (cilantro) leaves)

2 chili peppers, halved (pick your favorite type, and modify number to suit your spice taste)

1.5 inch chunk of galanga root, chunked (ginger is in the same family, but tastes totally different - galanga TOTALLY makes the flavor of this dish.  If you can't get this locally, travel to a nearby city and visit the asian markets or scour the internets, buy a pound, then freeze what you can't use now.  It's a floral flavor that you'll definitely recognize if you've had tom kha gai before.)

3 kaffir lime leaves, coarsely chopped (You can substitute lime zest if necessary.  It just won't be as fragrant and complex.)

1 teaspoon chili garlic sauce (optional, and kind of a cheat, but often good.)

Chunks:

1 pound boneless skinless chicken thighs, cut to 1" pieces (you can use breasts, but the thighs are moister and tastier)

1 cup chopped mushrooms (your choice - mix it up)

1-3 Tablespoons fish sauce (This stuff is pungent - if you're not familiar, add incrementally and taste before increasing.  But don't be turned off by the smell.  Definitely use some, as it's a key flavor that softens when you add it to the soup.)

1 can baby corn, drained and chopped to 1/2" chunks (optional)

Finish:

1 Tablespoon lime juice (more if compensating - see notes above)

1 handful fresh cilantro, chopped

1/2 cup grape tomatoes halved, or 2 plum tomatoes coarsely chopped (optional)

PREPARATION

• Combine all broth ingredients (coconut milk, stock, salt, sugar, shallots/garlic, coriander, galanga, lemongrass, kaffir lime leaves, chili sauce), bring to a low boil, and simmer for at least 15 minutes.


• Pour through a sieve/strainer to remove chunks, and return the broth to your big pot. You can rescue a few items from the strainer, mince them, and return them to the pot if you like - I usually don't bother. 


• You can usually smoosh more tasty liquid out of the chunks if you try, so give them a stiff squeeze.


• Chop chicken, mushrooms, and baby corn and add to pot with broth.  Add fish sauce, and lime zest if using.  Simmer lightly until chicken is cooked.

 

Positivity Key to Happiness at Work

How do you measure happiness at work? Many of us follow this simple equation:

         work hard + work harder = success; success = happiness!

The only problem with that is it’s pretty difficult to remain or obtain happiness when our work goals are consistently changing. For example, let’s say you’ve been performing so well that you are promoted to a new position. Once in that position, you now have to prove that you can perform the responsibilities of that position. Based on the way we measure happiness, if you felt happy about the promotion at one point, odds are it lasted only as long as it took you to dive into the new, more daunting workload.

Shawn Achor, CEO of Good Think, Inc. and professor at Harvard University, lectures on this thing called ‘positive psychology’. According to Achor we can improve happiness at work by simply changing the way we think.

“[It’s] the lens through which your brain views the world that shapes your reality. And if we can change the lens, not only can we change your happiness, we can change every single educational and business outcome at the same time.”

In his studies, Achor found that 75% of job success is predicted by optimism levels, social support and your ability to see success as a challenge instead of a threat. Having a positive mindset will actually lead to improved intelligence, creativity and energy.

So how do we foster this positivity? Achor encourages us to perform positive acts each day including:

• Random acts of kindness


• Keeping Gratitude journal


• Exercising regularly


• and Meditating

Take twelve minutes out of your day to watch Achor’s hilarious and informative TedTalk below. It may just put a little (or a big) smile on your face.  

Healthy Recipes: Mustard Barbecue Sauce

INGREDIENTS:
2.5 cups Dijon mustard
2 cups Apple cider vinegar
3/4 cup Molasses
1 teaspoon Liquid smoke
1/2 cup Brown sugar
4 cups Water
3 tablespoons Onion powder
3 tablespoons Garlic powder
1 tablespoon Paprika
1/2 teaspoon Cayenne pepper

PREPARATION:

• Combine all of the ingredients in a medium sauce pot.


• Bring to a boil.


• Reduce heat to a simmer and let cook for 10 minutes.


• Serve with roasted turkey or grilled chicken breast to make a delicious sandwich.

Chef’s Note: This recipe makes a large batch. Freeze your leftover barbecue sauce in small containers. The sauce will be ready and waiting for your upcoming BBQ parties and everyday meals. The sauce will stay good in the freezer for up to three months.

Serves: Approx. 48
Serving Size: 1 ½ ounces
Calories: 35
Fat: 0 grams

Finding The Best Workout

So here we are. It’s almost the end of February and two of the biggest ‘food holidays’ are behind us (literally!) Thanksgiving and Christmas/Hanukah. We also have one of the ‘candy’ holidays under our expanding belts. And, of course, who can forget the Super Bowl. Most of us don’t even care who is playing, but we have made it the second biggest food consumption day of the year! Now it’s time to get our butts in gear! I believe most instructors would agree that the most common question we get is ‘what is the best workout’? This is really the million-dollar question in the fitness industry.

Maybe you made a New Year’s Resolution to get dust off your gym membership, or maybe you are just beginning to analyze the fitness class options available to help you construct a plan, but can’t quite figure out where to start. After all, looking at the types of classes being offered these days is enough to scare anyone back under the covers. Names like Kempo, Tabada, H.I.I.T., Iron Yoga can be intimidating even to a well-seasoned gym rat!

Maybe you are longing for some of those workouts from days gone by. Let’s step into our time machine and reminisce! Anyone remember as far back as the days of Jack LaLane, a true pioneer of fitness, and his Saturday afternoon television exercise show in black and white in the 60’? Remember when we went ‘jogging’ around the neighborhood in the 70’s! Or how about those Jane Fonda style workouts in the 80’s, where we jumped as high as we could, landed as hard as we could, wore the wrong shoes, worked out on all the wrong surfaces and wore leg warmers, belts and shimmery spandex leotards with the thong on the ‘outside’! We thought we were so cool! Or how about those step aerobics classes where the instructor gracefully traversed the entire length of the step like a gazelle while you stumbled off the edge of yours! Remember working out lots of frustration while you were kicking and punching your way through a Tae Bo class in the 90’s with Billy Blanks and his perfect male physique? Anyone still have their Thigh Master? Feeling totally uncoordinated in that Jazzercise class? Who really needs to be reminded that they have no rhythm? Are you still watching ‘Gilad’ – he’s been around longer than all of us and hasn’t aged a bit!

Ah, fitness through the ages! And yet I have to admit I have done it all and actually enjoyed it – although I only remember Jack LaLane and his juicer!

So to get back to the big question – what is the best workout? The real question should be what is the ‘right’ workout for you! The best workout is the one that you will do and stick to. The right workout depends on several factors. With the overwhelming volume of information out there and the endless array of classes available, how do you know where to begin? Let’s try to make some sense out of the madness.

Your workout should include a combination of cardio, strength, flexibility and core exercises. Today’s fitness trends, as scary as some of the names might sound, are not all that different than what you may have done ‘back in the day’. We have just figured out ways to take a one-hour workout and condense it into as little as 4 minutes, in some cases. But remember, some of these programs are just that – trends. And just because something is trendy doesn’t mean is right for you. Here are some things to consider when planning your personal fitness program:

1. If you belong to a gym or are considering joining one, look over the fitness class options carefully. Try them all, if you can. At the very least maybe you can observe the classes and decide if they are appropriate for you.


2. Do what you like, not what is trendy. The adherence rate for participants in fitness classes is substantially higher for people who enjoy the classes they are taking. They will attend more frequently, work harder and improve their fitness levels much quicker than people who are doing it because it’s what everyone else is doing.


3. Know the difference between impact and intensity. Impact is the amount of force applied to the body during a particular exercise. High impact exercises are movements where both feet leave the ground simultaneously. Examples include, running, box jumps, plyometrics, and jumping jacks. These movements can effectively put more stress on the knees, hips, ankles, feet and back. Low impact exercises are ones where one foot stays in contact with the ground at all times. Examples include, walking, biking, low impact aerobics, and dancing. Swimming is another excellent low impact exercises. Intensity is refers to the level of difficulty or level of power you apply to a movement. Basically, how hard you are working. Intensity comes from using your muscles to create power and increase your heart rate. The important thing to remember is that low-impact does not mean low intensity. You can get an excellent workout doing low impact exercises, by keeping your intensity level up. This can be achieved by taking bigger or wider steps, lifting your knees higher, using your arms more and lifting them over your heart, adding light weights or using weighted gloves or just moving faster.


4. Form is everything! Make sure you are doing exercises in the proper form at all times. You will avoid injury by paying attention to form. Always consult your instructor or trainer when in doubt about proper technique or if any exercise feels stressful on your body. Ask for modifications for exercises when you feel it is necessary. As you get stronger you may find you need to rely less on modifications.


5. Listen to your body. If something doesn’t feel right stop doing it and evaluate what you are doing. Your body will let you know if something isn’t right. Know the difference between pushing yourself to a point of challenge and a point of pain. Progress slowly and build up to the next level of challenge safely. Your body will thank you for it!


6. Know your limitations and respect them! If you have orthopedic issues or health issues that put limitations on your participation in particular fitness options, work with your doctor, physical therapist or trainer to help you modify the workout or possibly prepare an alternate but equally challenging option.

Hold on to those good intentions. It’s not too late. It’s never too late to take care of YOU! Now put on some spandex and GO!

Heart Healthy Cooking Oils

As you are doing your normal grocery shopping you may notice a new trend catching on-- heart healthy cooking oils. It may not be advertised as such, but oils other than olive and canola are becoming much more popular. I am talking about Avocado Oil, Walnut Oil, Almond Oil, Pumpkin Seed Oil, Sesame Oil and more. Thankfully, they have a well-deserved place in your kitchen.

Avocado Oil: This oil, pressed from avocados, contains about 50% of its fat from monounsaturated fatty acids—a diet rich in monounsaturated fat has shown to improve cholesterol levels and may help improve blood sugar control. Avocado can withstand higher heat so you can use this oil to sauté sweet potatoes or simple sear chicken breast.

Walnut Oil: Rich in the plant form of omega-3 fatty acids, walnut oil has some great heart cardio-protective benefits. In 2004, the FDA stated that “supportive research states that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet may reduce the risk of coronary heart disease.” Walnut oil doesn’t withstand extremely high cooking temperatures so it in cold sauces, salad dressings, tossed in pasta or complete your grilled vegetables by adding a tsp. of walnut oil.

Almond Oil: This nut is rich in monounsaturated fatty acids, polyunsaturated fatty acids, vitamin E, magnesium and more (all heart healthy nutrients). Almond oil can be used in salad dressings, roasted vegetables or stir-fries. Make sure to buy your almond oil in the same aisle as the other cooking oils as bitter almond oil can be hazardous to your health.

Pumpkin Seed Oil: This oil, like other nut and seed oils, is rich in heart healthy fats as well as Vitamin E and Vitamin K. Pumpkin seed oil can be used to finish your roasted butternut squash, incorporated into a Pumpkin and Honey Dijon salad dressing atop a spinach salad or lightly drizzle onto grilled pears.

Sesame Oil: Use this as a key component in numerous sauces, dressings, and Asian inspired dishes. Try our Watermelon & Spinach Salad as Chef Jen incorporates sesame oil into H3’s Mirin Flax Splash.

Friday Fitness: Go From Couch to 5K with H3

Today is my last day working full time at Hilton Head Health and my last blog post as well! I decided to focus my last Fitness Friday on my passion, which is running. I have been running since kindergarten and have since completed 9 marathons, a 50K and numerous half’s, 10Ks and 5Ks. One of my favorite things to do here at H3 is to introduce or reintroduce running to guests. Many people like the idea of running but do not know where to begin, or believe that running is just miserable and hard to do. The thing about running is that it is all about progression. You can’t always walk out the door and run a 5K or even a mile the first time around. It is an activity that requires investment and patience. (Hope I didn’t lose you there!) It can also be such an accomplishment and fun!

While at H3, I developed a Couch to 5K lecture and here are the highlights:

Proper shoes are essential for running; they support and bring stability to the foot as it moves through the running cycle. Here is a check list for picking out proper shoes:

• Find out your arch - go to a running shop where they can measure your foot and find the best shoe to support your stride.


• Shop late - our feet tend to swell over the course of the day. They also tend to swell at the onset of activity, make sure your shoes are not too tight.


• Bring old shoes - by looking at the wear on the bottom of old shoes, a recommendation can be made on what will support you the most where you need it.


• Forget fashion - try your best not to select shoes on colors and fashion. In the long run, you want what fits the best. Add color though some bring workout clothes.


• Date shoes - replace every 6 months or 500 miles

Running form does matter! Forget the voice of your gym teacher in the back of your head yelling “heel, toe, heel, toe”. Check out this list and videos on how to create proper running form to run strong and injury free.

• Head




• Look ahead naturally




• Shoulders




• Low and relaxed




• Arms




• 90 degrees and by your side




• Torso




• Upright to promote good oxygen consumption




• Legs




• Slight knee lift, quick leg turnover, and short stride. Foot should land underneath body




• Feet




• Hit the ground lightly, between heel and midfoot.

Check out Jeff’s videos on proper running form.

One

,

Two

, and

 Three

.

Injury prevention should always be part of a fitness routine, a key part of that is stretching. Check out this video on stretching for runners.

Download this PDF for the plan I created for the Couch to 5K class. The workouts are based on intervals of running and walking. There are 3 workouts a week, lasting between 20 and 30 minutes. Always make sure that you include a warm up. The important thing is to progress with the program. If there was a challenging week, repeat it before moving on. Trying to do too much too soon could lead to injury or at least a miserable experience! Take the time to build up and enjoy the open road ahead!

Try out these intervals and consider adding a few speed bursts into your normal workout. Have fun and run relaxed!

The Power of Words

I have always been a believer in the power of thoughts and words. Every thought you think creates your future and your reality can be spoken into existence with the articulated word. Melissa Dahl, of NBC News, helps to confirm my beliefs in a recent article she wrote entitled, Stop Calling Yourself Old, Says a New Study. The study she refers to was published in the Journal of Eating Disorders, and finds that women of all ages complain about being old. The research links so called "old talk" to greater levels of body dissatisfaction, which can in turn lead to higher rates of eating disorders, anxiety, depression and more physical and mental health problems. In essence, calling yourself old can make you feel as bad about your body as calling yourself fat.

The truth is, the power of words to affect your emotions and actions are well demonstrated in science. For example, scientists have found that just hearing sentences about elderly people led research subjects to walk more slowly. In other research, individuals read words of 'loving kindness' showed increases in self-compassion, improved mood and reduced anxiety.

It’s important to listen to your self-talk and change the negative messages. Words have the power to transform you in either positive or negative ways, but you have both the ability and authority to choose. You are the author of your life and the words you use to tell your story will shape your reality. Self-deprecating humor, destructive comments about your body, and referring to your age in a negative way are counterproductive to your health and success. Change the tape!

Here are a few people who share my fascination for words:

“…of all the weapons of destruction that man could invent, the most terrible-and the most powerful-was the word. Daggers and spears left traces of blood; arrows could be seen at a distance. Poisons were detected in the end and avoided. But the word managed to destroy without leaving clues.”
― Paulo Coelho

“I know nothing in the world that has as much power as a word. Sometimes I write one, and I look at it, until it begins to shine.”
― Emily Dickinson

"Without knowing the force of words, it is impossible to know more.”
― Confucius

“There exists, for everyone, a sentence - a series of words - that has the power to destroy you. Another sentence exists, another series of words, that could heal you. If you're lucky you will get the second, but you can be certain of getting the first.”
― Philip K. Dick, VALIS

“It doesn't matter if you and everyone else in the room are thinking it. You don't say the words. Words are weapons. They blast big bloody holes in the world. And words are bricks. Say something out loud and it starts turning solid. Say it loud enough and it becomes a wall you can't get through.”
― Richard Kadrey, Kill the Dead

Stability Ball Improves More than just Posture

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The students in one elementary school in West Chester, PA, have the right idea when it comes to incorporating fitness into the day. Robbi Giuliano, a fifth grade school teacher, has her students complete their assignments while sitting on a stability ball and not a stationary chair. Not only are the children working their core and balance as they learn, they are also experiencing better productivity.

John Kilbourne, a professor of movement science at Grand Valley State University in Allendale, is studying the link between physical activity and better learning. He believes that physical activity aids with concentration and alertness. The ball has also helped children who suffer from attention disorders or autism by allowing them to move more freely without disrupting class.

Stability balls are traditionally used in Yoga and Pilates. You may have seen a stability ball workout or stretch here on H3Daily or used one during a core class at H3. We also encourage those who sit behind a desk for long periods to work from a stability ball instead of a chair to help keep the muscles active throughout the day. Stability balls promote better posture, engage the core, strengthen back muscles, improve balance and are just plain fun.

We may be able to learn something from Ms. Giullano’s fifth graders. Invest in a sturdy stability and you might just see your work improve as you exercise your core too!

From the H3 Vault: Top 5 Habits that Harm Your Heart

February is Heart Month!  Cardiovascular disease, such as heart attack and stroke, is the nation’s #1 killer.  A healthy diet and lifestyle are your best weapons to prevent becoming part of that number.  Review this list of the top 5 habits that harm your heart.

Top 5 habits that harm your heart

1. Smoking - if you smoke, quitting is the biggest gift of health you can give yourself. Secondhand smoke is also toxic, so avoid it whenever possible.


2. Being inactive – get moving!  Aim for at least 30 minutes of moderate cardiovascular exercise most (at least 5) days per week. 


3. Being overweight or obese - carrying extra pounds, especially around the belly, strains the heart and tips you toward diabetes. If you are overweight, losing just 5 percent to 10 percent of your starting weight can make a big difference in your blood pressure and blood sugar.


4. Eating poorly - add fruits and vegetables, whole grains, unsaturated fat, good protein (from beans, nuts, fish, and poultry), and herbs and spices. Subtract processed foods, salt, rapidly digested carbohydrates (from white bread, white rice, potatoes, and the like), red meat, and soda or other sugar-sweetened beverages.


5. Drinking too much alcohol - if you drink alcohol, limit your intake — one to two drinks a day for men, no more than one a day for women.

In a study from Harvard Medical – more than two-thirds of all cardiovascular events (heart attack, stroke, pad, aortic aneurysm, or heart failure) could be chalked up to smoking, excess weight, poor diet, and drinking too much.

So show your heart some love by using some of the healthy lifestyle tips you learned at H3 and right here on H3Daily!

Healthy Recipes: Blackberry Cobbler

INGREDIENTS:
1 1/4 cups Flour
1/2 cup Brown Sugar
2 teaspoons Baking Soda
½ teaspoon Cinnamon
Pinch Nutmeg
¼ teaspoon Salt
1/4 cup Butter,
Unsalted, softened
1/2 cup Non-Fat buttermilk

Filling:
3/4 cup Granulated Sugar
2 Tablespoon Cornstarch
1 cup Water
6 cups Blackberries

PREPARATION: 

• Preheat oven to 350° F


• In a small bowl, mix brown sugar, flour, butter, buttermilk, spices, baking soda and salt.


• Mix until butter is evenly distributed.


• In a medium sauce pot, mix sugar and cornstarch.


• Add water and cook until you have made sugar syrup. (About 5 minutes.)


• Place blackberries in a medium size Pyrex dish then pour sugar syrup over blackberries.


• Then place cobbler mixture over the top.


• Bake in oven for about 30-45 minutes.


• Serve warm with your favorite low calorie ice cream.

“Self-full”

The other day somebody described me as being selfless. I was very thankful and very appreciative of the compliment. However, while I was driving in my car to work, I started thinking deeper about the construct of the word and that’s when I realized… I do not like the word selfless. Not because of what the word means to people, but because of how the word sounds. The word “less” is a negative word and I do not like negative words. I also very much like myself and, therefore, feel that a word that combines “less” with “self” used to describe me makes me feel a little “less” happy inside. So then I went ahead and looked up the definition of selfless on the internet. According to the free online dictionary, selfless means, “having, exhibiting, or motivated by no concern for oneself”. To me this implies that someone who is selfless takes action (makes decisions, gives to others, etc…) at the expense of oneself. To me that just sounds like unhealthy behavior.

That being said, I also do not like the word selfish. According to the free online dictionary selfish means, “lacking consideration for others; concerned chiefly with one's own personal profit or pleasure”. To me this implies that someone who is selfish has very few friends. That also sounds like unhealthy behavior.

So at that point I decided I would just have to come up with my own word that combines the best qualities of both words. After bouncing back and forth a few ideas, I came to the conclusion that I like the word “self-full”. My definition of “self-full” is, “one who takes action (makes decisions, gives to others, etc…) for the well being of themselves as well as those around them”. This is a word that contains no negative connotation towards anybody. I believe that this is the type of characteristic that promotes a happy and healthy lifestyle.

Now, how might one distinguish between someone who is selfless and someone who is “self-full”, you ask? Well, I think of it something like this. The physical action of the two people might be the same, but the mentality behind it will be different. For example, you have all heard that the optimist drinks his/her glass “half-full” and the pessimist drinks the glass “half-empty”. Well I imagine that the selfless person would give a thirsty friend a “half-empty” cup of water while the “self-full” person would give a thirsty friend a “half-full” cup of water. The action is the same, but the self-full person feels genuinely positive about the experience. It gives them joy to give their friend a cup of half full water. The self-full person is not giving the cup to his friend at the expense of his own well being, but is doing it because it makes him happy. With a half-empty mindset, the selfless person probably feels they are making a big sacrifice when giving to others. It hurts their well-being to perform this action. In the self-full scenario, everybody gains something.

A good real life example of someone who is selfless is the overweight nurse with high blood pressure. She spends most of her life taking care of others and virtually none of it taking care of herself. I am by no means saying that this nurse is not proud of what she is doing and that she should not be doing it, but I am saying that I believe she can be a more effective nurse if she also took care of herself. Perhaps the self-full nurse would receive motivation to keep herself healthy in her efforts to help others. I believe that the healthiest, happiest, most efficient, and best lifestyle for your well-being is the “self-full” one. =D

The Sweetest Thing

I was faced with a dilemma the other evening – I had was home after a long yet rewarding day at work, I had finished all of the most pressing household chores of the day and I sat down with my glass of wine (yes an H3 approved 5oz pour in an appropriate glass). Suddenly a little voice in my head insisted I needed something sweet – I resisted; after all I had eaten one of Chef Jen’s delicious dinners, so I wasn’t actually hungry. But that voice was VERY insistent, in fact it would not let me rest until I had consumed my daughter’s chocolate pudding packs. So there I was a slob who was guzzling wine and stealing chocolate from a six year old breaking all of my good intentions and actions for the day and another voice in my head began to talk; after the sugar coma passed of course.

There had to be a better way – “how could I feed my sweet tooth and satisfy my need for a glass of wine? “

Eureka!! Dessert wine – It could be just crazy enough to work – something sweet to sip on – two birds one stone and all of that. So I have spent the last few weeks immersing myself in the golden nectar that is dessert wine just so you may skip the humiliation of thievery from small children.

So there are several different ways that a dessert wine comes about – here are the major ways and some of my top picks:

Natural Sugar – The winemaker allows the grapes to develop maximum sweetness on the vine – then usually stops the wine from fermenting fully leaving quite a bit of residual sugar – Best example to me is Moscato and Elio Perrone makes one called ‘Sourgal’ Moscato d’Asti that I think is like sipping a Low Country summer evening, all slow and peachy with scents of jasmine in your nose.

Adding and alcohol – think sherry, port, Madeira or Marsala - My newest favorite is an offering from Merryvale Vineyards, Antigua Muscat; its nutty goodness and orange peel scents can warm you up on the coldest Lowcountry day.

Remove the water – by removing water from grapes the sugar is concentrated; there are several ways to remove the water – the grapes can be dried in the sun like raisins (Vin Santo ex); freeze the grapes then press into wine (Ice-wine); or Noble Rot. That is when the grapes are allowed to contract a fungus that dries them out. Yes this last one sounds repulsive but if you are lucky enough to sip a Chateau Yaquem you will never look at rot the same way. My newest favorite Noble rot wine is Macalun Turcolato from Italy. This wine is sweet but not over poweringly so and paired with a little blue cheese it is a perfect way to end a meal or the day.

Just remember these little drops of honey can pack quite an alcohol punch so sip and savor.

Friday Fitness: Plate Magic

Need a new way to spice up your fitness routine at home? Check out this quick workout where the only equipment you need is a set of weighted plates.

Chocolate and Romance

Happy Valentine’s Day! I hope you and your loved ones get to share a happy and healthy one.

When we think of Valentine’s Day, we usually think of two things, chocolate and romance. Okay, some might think of roses too. But back to chocolate and romance, both can make us happy and surprisingly both can help make us healthy.

Let’s talk about chocolate first. In a previous post, I talked about the mounting evidence that chocolate, more specifically dark chocolate, might be good for us when consumed regularly and in relatively small amounts. The evidence continues to accumulate and one of my favorite resources, the Tufts University Health and Nutrition Letter, had a feature article about dark chocolate (70% cocoa or higher) in its most recent issue. Here is what they had to say:

According to  Jeffery Blumberg Ph.D., director of Tuft’s HNRCA Antioxidants Research Laboratory and noted expert on the health effects of the antioxidant polyphenol compounds found in chocolate, ”the evidence that polyphenols – specifically the flavonoids and especially the flavanols- in chocolate have some health benefits continues to grow. The highest concentrations of these polyphenols are found in dark chocolate. Studies, in particular, have focused on cardiovascular endpoints like blood pressure and vascular reactivity. Indeed enough data has been generated from these studies that positive results have been demonstrated in several published reviews and meta-analysis.”In other words it’s good for your arteries.

Other studies mentioned in the article suggest that the phytochemicals available in dark chocolate may also improve cognitive functioning in people with mild cognitive impairment, may reduce the risk of stroke and lower LDL (bad) cholesterol.

Because of its high fat content, dark chocolate—like milk chocolate—is high in calories and must be eaten in moderation. Dr. Blumberg points out that a study published in the Journal of the American Medical Association found that just 6.3 grams (just over a quarter of an ounce) of dark chocolate daily had a beneficial effect. For comparison purposes, the size of the standard Hershey’s Special Dark Chocolate bar is 41 grams or 1.45 ounces, or 6 ½ days worth of chocolate. While keeping to that miniscule level may be unrealistic for some, shoot for less than an ounce per day. When eating your dark chocolate, remember Lisette’s class on mindful eating; if paying attention, eating slowly and savoring every bite can make a raison tastes good, imagine how good it will make dark chocolate.

So what about romance, more specifically sex… can ‘it’ really improve your health? If you are interested in finding out, check out this video from MSN Health. (Guys don’t get excited, it’s not THAT kind of video.)

So best wishes for a happy healthy Valentine’s Day and enjoy a little chocolate and romance.

Bonus Healthy Valentine's Day Recipe: Chocolate Covered Strawberries

INGREDIENTS:

5 ounces Bittersweet Chocolate, chopped

1 pint Strawberries, fresh, with leaves

PREPARATION: 

• Cook chocolate until melted in a microwave-safe bowl or in the top of a double boiler over simmering water.  Stir occasionally (until chocolate is smooth).


• Holding berries by the stem, dip each strawberry in the molten chocolate about three-quarters of way to the stem.


• Place on wire rack stem side down. Allow to chill in refrigerator until hardened.

Number of servings: 15

Serving Size: 1/15

Calories: 60

Fat: 3.2 grams

The 40 Day Challenge

Whether you observe Lent for religious reasons or not, this 40 day cleanse is a great opportunity to focus on a short term goal. Go back to your New Year’s resolutions and choose something from the list; this time, instead of taking on the daunting task of making a change to last the whole year, focus on the next 40 days. If you’d like to create a new goal, make sure it’s S.M.A.R.T. (Specific, Measurable, Attainable, Realistic, and Timely) 

Instead of focusing on what you’re giving up for Lent, focus on the positive or what you’ll gain…

 

No alcohol = Add an additional $x to savings per week / Get at least 8 hours of quality sleep 7 nights per week

 

No soft drinks = Drink 8 glasses of water, 5 days per week.

No red meat = Research vegetarian meals and make at least 2 per week

No cursing = Think and speak positively / write in my gratitude journal at least 3 day per week.

No junk food = Eat at least 3 servings of fruits or vegetables each day

Watch less TV = Make a list of books I’d like to read and complete at least one novel from the list.

Sit less throughout the day = Take a Thermal Walk™ at least 5 times per week

 

So the 40 day challenge is officially on! Feel free to share your goal in the comments section of this post!

Brains AND Brawn

Remember when you were in grade school and there were specific stereotypes for different types of students? I am specifically referring to the ones that suggest that the more athletic/muscular kids (or the “Jocks”) were considered unintelligent bullies while the skinny lanky kids were considered the more intelligent nerdy ones who got stuck helping others with their homework. It was almost a black and white question of, would you rather have “Brains” or “Brawn”. Well today I present good news that challenges these stereotypes…

Recent studies reviewed by the American College of Sports Medicine (ACSM) have shown positive correlations between increased muscular strength and increased cognitive ability. Three of the studies demonstrated that those with weaker grip strength were also associated with higher risk of cognitive decline, which could contribute to dementia and Alzheimer’s disease.

Similarly, a study done in 2012 demonstrated that resistance training shows to have significant effects in improving the mental performance in women above the age of 70. This is exciting news! If this is the case for someone in their 70’s, I would not argue against the likeliness of these same effects carrying over into the younger population as well. Even more exciting than that, further studies were done indicating that the combination of regular aerobic exercise AND resistance training enhance mental performance even more than either one of them alone.

Based on this information, it would seem that there is not such a black and white answer of choosing brains over brawn or vice versa. In fact, it would seem that the two are actually complimentary to one another and exist harmoniously together.

So the next time someone asks you the questions, “would you rather have brains or brawn?” It would be in your best interest to answer, “BOTH”!

Other Resistance Training Benefits:

1. Increased Lean weight


2. Increased resting energy expenditure


3. Decreased fat weight


4. Reduced low back pain


5. Reduced arthritic discomfort


6. Ireased functional independence


7. Enhanced movement control


8. Increased insulin sensitivity


9. Improved glucose (sugar) control


10. Reduced resting blood pressure


11. Improved blood lip profiles


12. Enhanced self-esteem


13. Reduced depression


14. Increase bone mineral density


15. Reversed aging factors in skeletal muscle

Healthy Recipe: Greek Feta Dill Dressing

INGREDIENTS:
5 ounces Feta cheese (for less fat and calories, use lite feta)

1 ¼ cups 1% cottage cheese

¾ cup Fat free Italian dressing of your choice

1 Tablespoon Dill weed, dried

¼ teaspoon Cracked black pepper

PREPARATION:

• Combine in a food processor and thin with skim milk to desired consistency.

Number of servings: 32 servings

Serving Size: 2 Tablespoons

Calories: 27

Fat Grams: 1.5

Gratitude Check

In the next 20 seconds, right down the top 5 things you're thankful for today….

If you wrote down a Person… have you taken the time to show them or tell them how much you appreciate them today?

If you wrote down an Event or experience… did you take the time to linger in that moment?

If you wrote down God… have you taken time to talk to him today?

If you wrote down Prosperity… have you recently shared with someone in need?

If you wrote down Health… have you done anything today to honor your body or meet its needs?

 

Think of a way to express your gratitude for at least 2 items on your list today.  Now, take a moment to reflect on what just happened…

Did a blanket of comfort wrap you with these warm thoughts?

Did a smile grow upon your face?

Do you feel an urge to do something positive?

Gratitude lifts spirits, instigates smiles, and compels you for more.  I’m grateful to share this moment with you today.

Aqua Yoga

As February temperatures (on the island) invite the bloom of spring like activities, yoga in the pool has re-surfaced. Thus, after a brief “winter” slumber, H3 is happy to place pool yoga back on the weekly schedule! Today for Fitness Friday, I thought it appropriate to inspire and share five common pool yoga postures that will help you increase your flexibility, ROM (range of motion) and QOL (quality of life).  So open your yoga mind- no mat necessary- plunge IN, and stretch ON!

#1 Mountain Pose

Standing in the shallow end of the pool, stand with your feet pelvic distance apart and or together- keeping your big toes parallel to one another. Spread your toes, and begin to ground/establish your foundation. Engage your ankles, shins, calves, simply bring awareness to “zipping them up”. Engage the upper leg (quadriceps) and internally rotate them toward one another without bowing the knees. Tuck your tail bone under and pull your low belly in.  Be mindful to keep your pelvic bowl neutral.  Broaden across your collar bone, creating a little uplift in your heart. Lift your chin parallel with the pool floor beneath you.  Allow your hand to drop by your sides, palms facing outward (creating space and openness in your shoulders). Shoulder up back and down, close your eyes. Acknowledge the strength, the connectedness of standing still, strong, and healthy. Hold this posture for 6-8 breaths.

#2 H2O Cobra Pose

As we eagerly invite the water element into our yoga practice, cobra in the pool encourages and allows us to stretch further without the floor beneath us hindering our range of motion. To perform cobra, stand with your feet about 2 feet from the pool wall. Place your hands and forearms flat against the wall/side ledge. Look up, keep your abdominals engaged but allow the natural curative of your spine to sway slightly back. Broaden across your collar bone as you drop your shoulders back and down.  If done correctly, this posture will help to stretch your abs. To increase the intensity of the stretch, consider rising up onto your toes. Hold cobra for 6-8 breathes.

 #3 Chair Pose

Stand with your feet together, big toes mounds touching. Inhale, reach your arms up to the sky- exhale sink your bum back and down as if you were sitting in an imaginary chair. Keep your arms outstretched and reaching up. Tuck your tail bone under, pull your low belly in, hug your thighs and knees together, and place your weight back in your heels. Be mindful that your knees do not come over your toes. If this seems to be an issue, think about shifting your bum down and back more- keeping the weight in the heels.
This posture will help to strength your knees and the supporting muscles and joints. Hold chair pose for 6-8 breaths.

#4 H2O Stork Pose

When performing stork pose in the pool, the water makes it easier to hold the posture as well as balance, resultantly you get a deeper stretch. To engage in stork pose, stand tall- lift up your right leg with your knee bent. Lift the knee/leg until the thigh is parallel to the pool bottom.  Press your left heel into the pool floor to create a solid foundation for the posture. Be mindful to not hyperextend the supporting leg. Stand firm, but hold a slight bend.  To deepen the posture, grab your right big toe with your right hand, than attempt to straighten your right leg out in front of you. If current flexibility does not permit extension- use the side of the pool/railing/bar and rest your foot. Keep dorsiflexion in the outstretched foot, meaning flex your foot (toes to your shin), reaching out through the heel to increase the stretch and length in the hamstrings. Hold for 6-8 breaths.

#5 H2O Triangle Pose

Triangle pose helps to liberate the side body. To engage in triangle pose in the pool, stand an arm's length distance away from the wall. With your right arm straight and your right fingers touching the wall. Spread your legs 3 feet apart and bring your left arm up, bending to your right. Try to reach your left hand up and over to touch the wall. Be mindful of keeping your left foot down. Open your chest to the sky to promote a better stretch in the side body.  Hold for 6-8 breaths.

Note: Holding the pool wall lets you stretch without having to hold yourself up.

#6 Corpse Pose

Simply float on your back. Arms down by your side and palms facing up. If you need to place a floatation device (noodle, float, etc.) under you to help you stay afloat and restful.

 

Change is Healthy - A New Chapter

I am writing this post to all the member of the H3 family. Not only those who work here, but those who have come to stay and found a place where you are completely accepted and encouraged to become the best version of yourself. I have found this same love here at Hilton Head Health, and feel blessed to the point of speechlessness when I think about all the people that I have met and the experiences that I have had. My two years of working here have been an incredible gift and one that I am so thankful to have had.

It is with excitement but also a bit of sadness that I say that I will be moving forward from H3 at the end of February. I will be moving to be closer to loved ones, one person in particular :-) As is written in my very first H3Daily post when arriving to H3: Change is Healthy; sometimes hard, but healthy. It will be difficult to leave the friends that I have made, the endorphins that buzz through the hallways and the opportunity to meet new and inspiring people from all over the world each week.

Thank you to everyone who has made my time at H3 truly memorable. From my first days as an intern, to leading my first fitness classes, to sharing my passion for running with guests in their very first road race, I will remember these moments forever. Healthy wishes on your journey to becoming the best version of yourself.

Get ‘H3 Inspired’: Mimi and Phil Drew

It has been a year since my husband, Phil, and I went to Hilton Head Health (H3) to change our lifestyle (December 2011) – and we’ve been singing H3’s praises ever since! To date, Phil’s lost 50 pounds and I’ve lost 45 — and we are continuing to lose! We are moving through clothing sizes at a rapid rate and it’s great to be going in the right direction!! My cholesterol is down 40 points and I have reduced my Lipitor from 20mg to 10mg daily and may be off it entirely after my annual physical.

Upon arriving to H3, I was afraid we would spend a week there and not learn anything we didn't know (but just weren't doing). That couldn't have been further from the truth. We learned weight loss tools that have helped us in all aspects of life - from dining out to exercise; we’ve been able to incorporate H3’s weight loss rules in our daily routine to achieve lasting success. For example, who knew that weight loss is 80% nutrition and 20% exercise? Who knew that restaurants "steam" their vegetables in BUTTER? Or if you know your metabolic calorie range, you can know exactly how many calories you can consume to still lose weight?

As far as exercise is concerned, we were already in the gym an hour a day but adding an extra half hour and actually sweating has worked wonders!

Since returning home, we’ve enjoyed celebrations, holidays and trips while maintaining our weight loss. For example, last Valentine’s Day, Phil and I had a wonderful dinner that fit within our 350 calorie count; it included grilled shrimp, roasted vegetables, homemade chocolate dipped strawberries (16 cal each) and homemade lemon meringue cookies (23 cal each), PLUS champagne (100 cal). A true feast and we counted everything without feeling like we cheated on our diet or feeling deprived. Many of the recipes I found on Hilton Head Health’s blog, H3Daily.com, and the rest I was able to figure out from the cooking tips learned during our visit.

My Long-Awaited TED Talk

If you’ve attended my lectures it is likely you’ve heard me mention TED.com. Adam Martin turned me on to the website during my first month at H3 and I’ve used it as a source of inspiration and motivation ever since.

In September of last year, Hilton Head Health hosted its own TEDx event, at which I was privileged enough to speak. It was a wonderful evening filled with a great exchange of information and entertainment. If you weren’t able to join us, please follow the link below to my first, and hopefully not my last, TED talk:



Stay tuned to H3Daily for more information on TEDxHiltonHead 2013!

Healthy Recipe: Gluten-Free Lemon Pudding Cake

INGREDIENTS:

2 Lemons, medium sized squeezed and zested

2 Eggs, separated

1/4 teaspoon Salt

3/4 cup Sugar

1 cup Skim milk

3 Tablespoons Gluten free all-purpose flour

1 Tablespoon Butter, melted

PREPARATION                                                                  

• Preheat oven to 350° F.


• Grease six 6-ounce custard cups.


• Finely grate lemon peel to measure one tablespoon.


• Squeeze juice from lemons to measure 1/3 cup; set aside.   


• In a small bowl, beat egg whites and salt until soft peaks form with a mixer at high speed.


• Gradually sprinkle in 1/2 cup sugar, beating until the sugar completely dissolves and whites stand in stiff peaks


• In a large bowl, beat egg yolks at medium speed with the remaining 1/4 cup sugar until blended.


• To the large bowl add the lemon peel, lemon juice, milk, flour, and butter. Beat until well mixed; occasionally scrape the sides of the bowl with a rubber spatula to ensure everything is incorporated.


• Using a rubber spatula, gently fold the beaten egg whites into the egg yolk mixture until just mixed.


• Carefully pour batter into the prepared custard cups.


• Set custard cups in a 13” by 9” baking pan; place on oven rack.


• Fill baking pan with boiling water to reach halfway up the sides of the custard cups.


• Bake for 40-45 minutes or until pudding tops are golden and firm (pudding separates into cake layer on top and sauce layer underneath).


• Cool pudding in the custard cups on a wire rack. 

Number of servings: 6

Serving size: 1pudding cup

Calories: 130

Fat grams: 3.5

Food: A Love Story

There is no love sincerer than the love of food.—George Bernard Shaw

Since February is a month we associate with hearts, flowers, chocolates and love, I’ll admit it: I’m having an affair. This is more than a fling. I’m in love—with food!

If you are like me, you have been having a lifelong love affair with food. And it’s okay, because food plays an important role in happiness as well as health. Can you imagine how dull life would be without it?

But there have been times for me when the relationship was rocky, as evidenced by the extra load I carried on my body along with a lack of energy and a generally low opinion of myself. Unfortunately, breaking up or getting a divorce from food was not an option, so we had to find a way to work it out. You see, just as a marriage or a long-term friendship with another person requires a sense of balance, so the relationship with food must be in harmony with everything else going on in our lives. This is where a diary can help.

Beyond making calorie calculations, the greater purpose of the food diary is to inspire you to examine this intimate relationship between your body and the food you choose to fuel it. Make some notes about how you’re feeling before and after your meal or snack. For example, before eating, are you hungry or bored? Starved or stressed? Famished or lonely? Afterward, are you rarin’ to go or ready for a nap? While you’re at it, write down at least one thing that you are grateful for each day.

Think of journaling as a research project and an investment in your health and happiness. Keeping a diary is a great way to turn your love affair with food into a healthy relationship that no longer hinders, but enhances your life.

Make the most of your food diary

1. Be consistent. Record your food and feelings for 30 days, writing it down as close to the time you eat it as possible. If that’s inconvenient, take a moment to scribble it on a notepad and write in your journal once a day.


2. Be curious. Examine what you eat, when you eat and why you eat it from a place of curiosity rather than judgment. In other words, put away your beat stick! Jot down your successes and joys along with any frustrations.


3. Be honest. Think of your journal as a trusted friend—someone who loves you just the way you are and always has your best interests in mind. Go ahead. Pour your heart out.


4. Be creative. Use colored markers, stickers, or magazine clippings to enhance your diary entries and tell your love story.

At the end of 30 days, you will look back and see how much you’ve learned about your relationship with food, and you will know what negotiations are in order. You’re on your way to a new and improved love affair—one that includes a healthy balance and respect for the joy and power of food along with a heaping helping of self-understanding.

Friday Fitness: Laps Around The Superdome

Super Bowl Sunday is the second-largest day of food consumption in the United States, after Thanksgiving.  Roughly 28 million pounds of chips, 90 million chicken wings and 8 million pounds of guacamole are consumed during the Super Bowl.  If all the guacamole consumed were spread over the football field the players would be buried over 11 feet deep.  It’s the largest “unofficial” holiday of the year.

Super Bowl XLVII, between the San Francisco 49ers and the Baltimore Ravens, is being held in the New Orleans Superdome.  The property is 52 acres and the building itself is about 770 yards round that’s one and three quarters times around a standard track.  So, to put the Super Bowl feast into better perspective I want to compare the number of times you’d have to walk around the superdome to burn off some of the most commonly consumed foods eaten on Super Sunday.  Lace up your shoes, because here we go…