Coaching Corner: Fly on the Wall

On Monday, I was walking down the hall and overheard a guest encouraging another guest to try Aqua Zumba.  “It’s so much fun!” she said, “You’re able to move in the water the way you want to on land, without the fear of hurting yourself.  I can’t remember the last time I had so much fun – I used to love to go dancing.”

At the manager’s reception, several guests mentioned how much they enjoyed the chicken meatballs from the night before, which continued further to discussions on how to implement healthy food at home that still tastes great.

Today, a staff member complimented a guest on her appearance…. Not her weight, her appearance.  She noticed how much more energy the guest has, as well as the way she is carrying herself – with more confidence – just in the past 2 weeks.

You know what’s really cool about all that?  The reactions.  Every day a guest at H3 is encouraged by one of their peers to go out on a limb and try something new.  Every day a guest is amazed at how good the food is, and at the fact that they are not hungry with only 1200 calories.  Every day a guest has a moment of clarity when they realize they can actually do this at home.  Every day a guest reflects on where they were and how far they’ve come – if only after a couple of days.

We often do not take the time in our daily lives to try something “off course” or linger a moment to enjoy a meal or even take a second to notice a change, let alone make a comment about it.  But these are markers of success, growth… change.  So today, pat someone on the back (if even yourself), think a bit outside the box, and acknowledge one positive today.

Healthy Recipes: Potato Tulips

There are so many ways to be creative with your potatoes! The picture above shows our chefs when they were getting into football season with twice baked potato footballs. The recipe I attached today is something new for y'all to try... potato tulips!

INGREDIENTS:

6                                 Potatoes, red bliss, medium size

1 Tablespoon          Olive oil

¼ cup                      Skim milk

1 Tablespoon           Chives

¼ teaspoon               Onion powder

¼ teaspoon               Garlic powder

½ teaspoon               Salt

1 teaspoon                Turkey bacon bits

¼ cup                  2% Sharp Cheddar cheese

2 Tablespoon      Scallions (for garnish)

 

DIRECTIONS: 

• Preheat oven to 350°F.


• Lightly spray baking sheet with pan spray.


• Wash potatoes well, as you will keep the skins on. 


• Steam potatoes until fork tender.


• Then let cool slightly, cut in half then scoop out the centers and place in mixing bowl.


• Keep tulips set aside then warm sauté pan with tablespoon of olive oil.


• Once oil is hot sauté tulip skins until lightly or golden brown.  Then place on baking sheet.


• Meanwhile in mixing bowl add the warmed skim milk, chives, onion and garlic powder, salt, turkey bacon, and cheddar cheese. 


• Mix with hand beaters or stand mixer until potatoes are smooth.


• Place whipped potatoes in piping bag if available and pipe mixture into sautéed potato tulips.


• Then place in oven for about 15 to 20 minutes


• Garnish with scallions and serve with mock sour cream.

 

NUTRITION:

Number of servings: 6

Serving Size: 1whole potato/2 halves

Calories: 60

Fat: 4.5grams

Best Weight Loss Program! Hilton Head Health Wins Top Honors

Fox News has named Hilton Head Health the top weight loss resort in the U.S. Learn why our weight loss program is number one in the US for men and women.

In a recent article posted on FoxNews.com, Hilton Head Health (H3) was named the number one weight loss resort in the United States. Author Laura Kelly made her selection from a wide variety of the country’s best-known resort and spa properties, recognizing Hilton Head Health as the best of the best – “a far cry from the fat camps image that has been around for decades.”

The article noted H3’s wide range of weight loss programs, including three-day retreats, weeklong stays, and an extended program for guests interested in more intensive weight loss.

“Over the years, we’ve helped thousands of people lose weight and live a healthy lifestyle,” said H3 owner John H. Schmitz. "We are extremely gratified to receive this kind of recognition. Especially since I know how hard our staff works every day to provide our guests with the best possible experience.”

John also commented, “I also want to thank all of our guests who have been with us over the years and provided feedback that's helped make us better.  I am personally committed and confident that our staff is also dedicated to making sure you receive the best of the best at Hilton Head Health.  We hope that you'll join us again soon to experience America's #1 Weight Loss Resort!”

SUSTAINABILITY and SEASONAL SHOPPING

What does sustainability mean to us here at Hilton Head Health and what it should mean to you? In order to provide the best product to our guests we try to only get in what’s sustainable and what is close to our area, which can be pretty difficult when we are trying to also give variety.  All of our seafood comes from the Charleston, SC area up through the coasts of North Carolina.  The only fish that we clearly can’t get local is Salmon, which comes out of Boston.

With this being available to us, we are able to get fish from the waters to our prep tables within 24 hours.  That’s not saying that frozen fish is bad because if you live in places that are truly land locked it’s going to be harder to get some of that variety locally.  It helps the environment if we all chose to eat and shop this way.  In our society we think well, i want peaches tonight, knowing it’s not peach season but we buy them anyway, and chances are they aren’t as good as you thought they were going to be.  That’s why during peak seasons for fish, fruits, and vegetables, you load up on them.  I always think when I eat strawberries in December, they are nothing like eating strawberries in June or July. They are so plump, red and delicious it makes my mouth water.

Getting your fish, poultry, produce, and even dairy products from your local businesses is a great practice.  You potentially can see the company that makes your cheese and then find out which farms that dairy is coming from.  Or maybe you know the docks that your local market get their fish from.  This is more of a lifestyle to choose and can be a very healthy lifestyle.  Remember its quality and not quantity.  The value is how good it is for your body and how good it is for your environment.

With a more seasonal and local push, get to know which farms your produce come from and maybe get to know the people on the docks catching your fish or even raising your beef and chickens.   Home is always close to the heart so keep that heart healthy and shop close to home!

3 Basic Principles of a Good Diet

A study recently published online in the Journal of the Academy of Nutrition and Dietetics found that of all the things you can do to manage your weight, doing three things seemed to have the biggest impact.

1. Keeping a food journal
2. Not skipping meals.
3. Eating out less frequently.

Lead author of the study, Anne McTierman M.D., Ph.D. commented, “When it comes to weight loss, evidence from randomized controlled trials comparing different diets finds that restricting total calories is more important than diet composition such as low fat versus low carbohydrate. Therefore, the specific aim of our study was to identify behaviors that support the goal of calorie restriction.” Those behaviors seemed to have the biggest effect on the caloric intake of the participants. Specifically, the study, based on data following 123 overweight to obese sedentary women aged 50 to 75 for one year, found that :

1. Women who kept food journals consistently lost about 6 pounds more than those who did not. McTierman commented that it is difficult to make changes in your diet when you are not paying attention to what you are eating.
2. Women who reported skipping meals lost almost 8 pounds less than those who did not. Those skipping meals tended to eat morehigh calorie foods and as a consequence consume more calories when they did eat.
3. Women who ate out for lunch lost an average of 5 pounds less than those who ate out less frequently. (Eating out often at all meal times was associated with less weight loss, but the strongest association was observed with lunch.) The authors commented that “eating in restaurants usually means less individual control over ingredients and cooking methods, as well as portion sizes.”

While not surprising, the results of the study are important because they confirm some of the basic principles we have recommended for years.

Healthy Eating Made Simple!

Program Intern, Kim Jobke, gives us insight on one of her favorite nutrition apps. Check out the post below!



Meal planning is often the first step in building a healthier diet. But, let’s face it, planning meals takes time, something we all could use more of! Add grocery shopping into the mix and eating healthy can take up a significant amount of your time. The good news is there are many websites available to help you eat healthy, and save time doing it. My favorite is a website called ZipList, where you cannot only plan your meals, but also create smart grocery lists and find deals at local grocery stores.

To get started, visit ziplist.com and create a free account and/or download the free app for your Smartphone. The account on the computer will automatically sync with the app on your phone. Once you have an account you can:

Find Recipes – Find thousands of recipes through ZipList’s recipe database, including those from popular food websites, add your own recipes, or “clip” and save recipes you find on the internet – try the recipes on our blog!

Create a Recipe Box – Save recipes in your recipe box for future use and sort by source, ingredient or cook time for faster meal planning.

Sync Meal Plans to Calendar – Sync the meal plans you create to your personal calendar on Google Calendar, iCalendar, or Outlook.

Generate Grocery Lists – Generate a grocery shopping list from your meal plan to make shopping less time consuming and cut down on unnecessary spending. You can even share your lists with others! Scan the barcode on items at the grocery store using your Smartphone to automatically add them to your list.

Find Deals and Get Coupons – ZipList will find local grocery store deals based on the items you buy and also send you coupons. Then, you can assign items to lists for purchase at specific stores based on the deals.

Try ZipList out today and comment to tell me what you think!

Healthy Recipes: Asian Style Eggplant

 

INGREDIENTS:

4 each                        Italian eggplant, cut into spears

¼ cup                         Mirin

¼ cup                         White miso

1 tablespoon             Granulated sugar

½ teaspoon               Sesame oil

½ teaspoon               Sesame seeds, for garnish

2 tablespoons           Green onions, thinly sliced, for garnish

 

PREPERATION:

• Preheat the oven to 375°F.


• Spray a baking sheet with non-stick cooking spray.  Arrange the eggplant on the baking sheet and coat each piece lightly with non-stick cooking spray.


• Bake in the oven for 15-20 minutes, or until the eggplant is cooked through and browned slightly on the edges.


• Meanwhile, mix the mirin, white miso, sugar, and sesame oil together in a bowl.


• Once the eggplant is ready, toss it with the miso glaze.


• Turn the oven up to 425°F and transfer the eggplant back to the baking sheet.


• Place the eggplant back in the oven and allow the glaze to become sticky and caramelized.


• Sprinkle with sesame seeds and sliced green onions.

 

NUTRITION:

Serves: 16

Calories: 50

Fat: 0.5 grams

Carbohydrates: 11 grams

Sodium: 160 milligrams

Fiber: 5 grams

Protein:  2 grams

Fitness Friday: Sitting Less + Exercise = Feeling Better

Do you find that the thirty to sixty minutes your devoting to exercise just isn’t cutting it? One of our program staff came across a very intriguing video so I thought I’d share. If you have three minutes to spare please check this out. Your metabolism will thank you for it!



Also, I’ve been reading a great book called Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey, MD. I always knew exercise made me feel better, but this book proves it through evidenced based research.  Research presented in this book shows that Aerobic exercise has the ability to physically remodel our brains to perform at their best.

Message for this Friday… Sitting less coupled with more exercise makes us feel better!

 

Your Life on a Juice Cleanse

What is a juice cleanse or “juicing?”  Most juice cleanses entail you consuming juice and juice only for all or most meals, typically lasting anywhere from 3 to 7 days.  Many may think of this as a juice fast or going a period of time without solid, intact whole foods while most of your calories come from fruits and vegetables.  Basically, fruits and vegetables are processed through a juicing machine and the pulp, fiber, seeds, pits, etc. are left behind while you drink the vitamins, minerals and water coming from the juice.   If using a blender, the fiber and skins of the fruits/vegetables are most likely still consumed.  The health claims usually include the following:  weight loss, “detox”, reducing risk of cancer, boost your immune system, and reducing the risk of cardiovascular disease.

Just like any other fad diet or super miracle product… if it sounds too good to be true, it is most likely too good to be true.  A few things to keep in mind in regards to juicing:

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


2. The health claims behind juicing are too good to be true.  There is very little to no scientific evidence that supports the consistent practice of juicing.  Even the American Cancer Society reports “there is no convincing evidence that extracted juices are healthier than whole foods.”  Check out this brief article.


3. How you may really feel if you practice a juice cleanse for 3-7 days:
   
   
   
   1. After your 3^rd to 4^th juice… you hate drinking juice and juice only.
   
   
   2. You will have to use the restroom every 20 minutes due to abnormal amounts of fluid intake (slight exaggeration).
   
   
   3. Dizzy and irritable.  Potentially very low in calories and not enough protein—hello fatigue and …..
   
   
   4. HANGRY—what I like to call a combination of physical hunger and anger.  We’ve probably all been there at some point.
   
   
   5. You never thought you would miss the act of chewing food, but you realize the act of chewing a banana sounds fantastic.
   
   
   
   

I love this scene from the movie, Mean Girls, where Regina George is encouraged to try Kalteen bars to lose weight.  However, she later realizes they are the culprit to her weight gain.   This is my way of encouraging you to be skeptical of certain fads, super foods, or miracle 3-7 day “detox” plans.

Wellness Wednesday: The Journey for Meaning and Purpose Starts Here

The desire to connect with the meaning and purpose of one’s life is a hot topic in my private consults. It is also a subject I have personally spent a great deal of time exploring. For some people, a passionate drive to make a positive impact on this world or just reflecting on their legacy is where the needed clarification begins. If you are more like me however, and I find a great deal of people are (Thank goodness! I hate being the only self-doubting individual) your quest for a greater understanding of life’s purpose is an endeavor born from insecurity or feelings of inadequacy.

I realize such downbeat motivators seem a bit shallow, self-indulgent, and childish, especially when applied to searching for life’s meaning, but I am a big believer in the old saying, “The truth will set you free.” Acknowledging the insecurity has been one of several keys involved in opening the door to my understanding of life’s meaning and purpose. Besides, the journey is more important than the path itself.

The inadequacy I mentioned comes into play as I look at the way others are living their life and interpret what I see as most everyone doing the life thing better, or at the very least, making a much more profound contribution to this world than myself. My brother routinely goes on mission trips to third world countries and builds schools. I donate my old clothes to Goodwill. If you were to compare those two contributions, it’s not difficult to understand why I might have feelings of inadequacy.

Therein lies the long awaited point of this blog. The first step toward finding meaning and purpose in YOUR life is to limit the search to YOUR life. Your life is uniquely yours and thus, the meaning and purpose of your life is as large or small a contribution as your life was meant to provide. A greater, more impactful contribution to this world does not make a life more important or the purpose of that life more valuable. It just makes it more noticeable.

Some of the most loving gestures are quiet ones. A word exchanged, a touch, a moment of presence, a refusal, an insight, a recognition, a movement, a prayer, a gift, an acceptance, an opinion, an introduction…these and many other actions can be vehicles of great purpose. You may or may not be aware of how your day, or a given moment, has impacted others but I assure you that every minute of your life has purpose. The meaning can be appreciated in small increments and very often with the gift of hindsight.

Meaning and purpose in life are not subject to measurement. Helping more people does not translate into a life with greater purpose. Larger life contributions do not increase the meaning inherent in one’s life. Knowing those two things might be the first step toward a deeper understanding of your life’s meaning and purpose. Stay tuned for step two.

Coaching Corner: Weighing In

Over the weekend I held a session with our guests called Weight Mapping.  Each person completed an exercise that involved charting their weight over their lifespan, so that we could look at patterns.  We compared the trends to 3 patterns:  yo-yo weight cycling, event related weight cycling, and progressive (steady) weight gain.  This exercise can be very insightful, especially when you put the information in visual form, such as a chart.  As the guests weighed in, here are some of the connections that were made, related to their individual weight map:

• The weight loss periods of Yo-Yo weight cycling often appears to correlate with a very strong motivator, often an event such as a high school reunion, a wedding, or even a medical procedure such as gastric bypass


• Weight loss success using extreme diets, periods of low/no caloric intake, or other sudden changes in behavior does not result in long term success


• Steady weight gain is often experienced by individuals who may not have had problems with weight and therefore diet and exercise may not have been top of mind


• Success with long term weight loss is associated with practicing habits you are willing to maintain beyond your “weight loss” period and into weight maintenance... and exercise plays a critical role here


• It is important to establish a habit of getting on the scale – whether you are trying to lose weight or not.  The “reality check” may help turn around an upward trend earlier than if you do not get on the scale.  Once per week is a good rule of thumb.

Try charting your weight each week to help you stay focused on the big picture – acknowledge big picture success over short term “failures”.   Among the frustrating weeks that you see no change or even a change in the wrong direction, you’re looking for an overall downward trend (or level trend if you’re at maintenance).  Focus on behaviors week by week, but your weight should be monitored over time.

Healthy Recipes: Brown Sushi Rice

INGREDIENTS:

3 cups                         Brown short grain rice

3 1/4 cups                  Water

1/3 cup                       Rice wine vinegar

3 Tablespoon            Sugar

 

PREPARATION:

• Rinse rice in a strainer until water runs clear.


• In a sauce pot add water and rice, and bring to a boil.


• Once rice is boiling, cover, and turn the heat down to low, let steam for 25 minutes.


• After 25 minutes remove the sauce pot from heat, and let the rice steam for an additional 15 minutes.


• In a separate small sauce pot, heat rice wine vinegar and sugar, just until the sugar is dissolved.


• Once the rice is steamed, remove cover and drizzle rice wine vinegar and sugar mixture over rice and fluff with fork.

 

NUTRITION:           

Number of servings:                        12

Serving size:                                     1/2 cup

Calories:                                            189

Fat grams:                                         0

Friday Fitness: 20/20/20

Can’t decide what to do for a workout?! Well you don’t have to decide. You can just do it all! 20/20/20 combines all of your favorite aspects of fitness and puts them into one solid workout! Combine 20 minutes of cardio, 20 minutes of strength, and 20 minutes of core and flexibility! Enjoy the video below demonstrating one of many ways you can accomplish this! =D

Flexibility and Golf

With the masters going on and Heritage coming up next week, golf is certainly the focus of many people these next couple weeks. Today, we’re going to take a look at how flexibility and stretching is a great way to improve your golf game.

Stretching is performed for the specific purpose of increasing the functional range of motion around the joints affecting the golf swing. Flexibility is a key component for a powerful swing.

Limited range of motion contributes to improper mechanics, fatigue, and injury. Without flexibility training your muscles will shorten over time and so will your swing. Here is a comprehensive list of benefits you’ll see by increasing your flexibility through a regular stretching program…

• Increases range of motion allowing you to stretch and reach further


• Improves distance, power and accuracy


• Reduces the incidence and severity of low back pain


• Improves your power in explosive activities


• Increases improved circulation and blood flow


• Relieves muscle soreness after intense physical activity


• Improves posture and muscle balance


• Increases muscle coordination


• Promotes a synchronized golf swing


• Increases neuromuscular coordination

With that said, start stretching and get out there and improve your game!

Way Back Wednesday: Spring Cleaning

It's that time of year again! We're taking a look back at Linda Hopkin's post from around this time last year to get some valuable insight on different types of "Spring Cleaning".

As a coach, while I’m asking the questions and motivating you to take action, I often find myself listening to my own voice and taking a few actions of my own. For example, I recently embarked on a spring cleaning project that included a complete closet overhaul. What should have been a simple sorting exercise turned into a soul-searching experience as I took a trip down memory lane and made some tough decisions. Along the way, I discovered that this was about more than putting my closets in order. It was about letting go of the past to make room for the present.

If your house resembles the set of an Addams Family rerun, the arrival of spring is reason enough to clear a few cobwebs. The goal is not to make your house so perfect that it looks like no one lives there, but to clear your space of clutter that is sucking the life out of you. Yes, spring cleaning will take some effort, but the energy spent now will pay off in more leisure time later. You may also find that getting your house in order gives you a sense of control that spills over into every area of your life, including your quest to lose weight and improve your health.

Once your home is spic and span, consider some even more essential housekeeping. What’s hiding in your emotional closet? Guilt? Anger? Resentment? Frustration? All of the above? Are you harboring old attitudes and hanging on to past hurts? The clutter accumulating in your spiritual house can be as toxic to your life and health as the mold and mildew growing in your basement.

If you want to make room for more contentment and happiness in your life, dispose of the negative junk that’s contaminating your heart and mind. Rid yourself of anger and hatred; replace it with forgiveness and friendship. Sweep away dirty gossip with kindness and compassion. Spend less time contemplating the evil in the world and more time cultivating goodness. Refuse to air dirty laundry (yours or anyone else’s).

Keep your emotional house clean by giving people the benefit of the doubt. If someone snapped your head off, perhaps she didn’t mean it personally. Maybe she’s dealing with difficult circumstances or a personal dilemma and merely took it out on you. Think of a way in which you might help that person and set about to kill her with kindness.

If a co-worker, your spouse or a friend hurt your feelings, don’t bother brooding over it. Get it out in the open and move on. People are far more important than petty disagreements. Learn to say, “I’m sorry.” Then forgive yourself and others.

In closets and in life, let go and lighten up. Are you ready for some spring cleaning?

Recommended reading: Does This Clutter Make my Butt Look Fat? by Peter Walsh.

Coaching Corner: Excuse Busting

“If it’s important to you, you’ll find a way to do it … If it’s not you’ll find an excuse” – Frank Banks

We’re all guilty of finding excuses. Sure there are things that come up every now and then, but we can be at times our own worst enemy. I’m not telling you anything you don’t know. Every day life opens the door for excuses. I create at least one or two per day. What I’m getting at with this post is that it’s okay. Life asks so many responsibilities of you that it can be overwhelming. In order to successfully navigate, it’s important to recognize the difference between a significant obstacle and when it becomes an excuse.

Significant obstacles could be anything from a recent heart attack to a knee replacement or it could be that you work sixty hours a week and have three children and a wife at home. Or how about I’ve never been successful at this so why will it be different now? These things are obstacles. Injuries, time, and past failures are barriers. Each of these examples only become an excuse if three things happen:

1. Importance not identified – Did you miss the opening quote? If it’s not important to you. Move on. What’s your life going to be like if you do not change?


2. Planning Plummets – Not enough time to cook? Did you plan the meals? Go to the grocery store before the busy week started? I’ve found that when people have a plan they’re successful.


3. Honesty Halts – Can you look yourself in the mirror and believe that?

 

“I’ve never exercised before in my life” Allison Wolfe’s only form of physical activity was getting out of her car and walking into the office in the morning. Now she’s actively attending personal training sessions and in preparation for the Bay to Breakers 15K.

“I travel too much.” Lyle Orr successfully lost more weight in the first month of being home (traveling just about every weekend) than he did in his 1month at Hilton Head Health. Susan Ogelsby successful gets in purposeful exercise every time she travels to and from Italy.

“I’m intimidated.” When Kappy Strahan started exercising she was nervous, didn’t want to be seen going out for her morning jog, but now she’s completed the Boulder Boulder 2 times, a race which boasts 60,000 people.

The last step is looking at those living breathing examples of folks who’ve developed the skill to bust their excuses. If you build on the SKILL of busting your own excuses, change will happen.

Another good read from Active.com, Nine Excuse Busters. 

Healthy Recipes: Surf n’ Turf

 

GRILLED HERB RUBBED FILET                       

INGREDIENTS:

 2 each            Beef tenderloin, cut into 4 ounce portions, trimmed

1 teaspoon               Rosemary, fresh, chopped

1 teaspoon               Thyme, fresh, chopped

¼ teaspoon              Salt

¼ teaspoon              Crushed black pepper

1 each            Non stick pan spray

PREPARATION:

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


• Season filets on both sides


• Lightly spray pan with non stick pan spray


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


• If grilling or using a cast iron skillet with ridges, make cross hatches by placing filet on surface for about 4 minutes, then turning the filet 45 degrees on the same side.


• Then flip over and repeat.  This should achieve a medium rare filet.

Chef’s Note:  Remember that different thicknesses will determine cooking time.  If filet is really thick you may want to grill mark it and then finish cooking in the oven.  Medium rare reaches about 135 degrees internally.

NUTRITION: 

Number of Servings:                     2

Serving Size:                                 1 filet

Calories:                                           190

Fat Grams:                                       8

 

SEARED SCALLOPS   

INGREDIENTS:

8 ounces           Sea Scallops, with chain taken off

1 teaspoon               Olive Oil

¼ cup               White Wine

or 2Tablspoons          of Lemon Juice

1 Tablespoon             Rosemary- fresh/ chopped

1 Tablespoon             Thyme- fresh/ chopped

Pinch               Salt

Pinch               Pepper

PREPERATION

• Pre-heat large skillet, fry pan or grill


• Add olive oil to skillet or brush scallops with oil for grill.


• Coat each scallop with fresh herbs and seasonings.


• Then place each scallop in hot fry pan or grill.


• Let fry for about 3 minutes on each side.


• Once you flip over scallops, deglaze the pam with the white wine or lemon juice.  If using the grill, have white wine sauce and lemon juice warming, then place cooked scallops in pan with sauce.


• Once the liquid had reduced, take scallops out of pan and serve over rice pilaf or multi-grain pasta dish.

NUTRITION:

Number of servings: 2

Serving Size: 4 each

Calories:  130

Fat: 3 grams

 

H3 DEMI GLACE

INGREDIENTS:

1 each            Shallot, chopped

1 clove           Garlic, fresh, chopped

2 cups            Veal or beef stock

1 teaspoon      Thyme

1 Tablespoon                  Parsley, fresh, chopped

1 each            Bay leaf

5 each            Black peppercorns

½ teaspoon              Salt

Pinch             White pepper

2 teaspoon               Tomato paste, or low sodium soy sauce

2 Tablespoon                  Butter (this is to make a small roux with the flour)

2 Tablespoon                  Flour

PREPARATION:

• In medium sauce pan heat to medium high heat.


• Sauté shallots and garlic until translucent and tender.


• Then deglaze the pan with stock.


• Add herbs and spices, and cook until reduced by half on low.


• Add tomato paste. Let cook for additional 2 minutes.


• Then make roux and slowly add while whisking into warming reduction mixture.


• Thicken until desired consistency.

NUTRITION:    

Number of Servings:             4

Serving Size:                           2 ounces

Calories:                                   45

Fat Grams:                               3

Fitness Friday: Final Four Workout

Join Lindsay Martin for her March Madness Final Four Fitness Friday Workout

This workout consists of four rounds of four different types of exercises (representative of this year’s final four).
> 2 Minutes of High Intensity Cardio - Walk/Run
> 10 Repetitions of Sit-Ups
> 10 Repetitions of Push-Press Squats
> 10 Repetitions of Step-Ups on each side OR 10 Box Jumps

Stir-Fry Night Done Light

Stir fry is a popular go-to in my home when I am caught in the middle of a busy evening.  They are great, quick, easy meals that are simple to prepare.  Here are a few tips to bulk up the nutrition for stir fry night in your home.

• Bulk up on vegetables! Any vegetables that are in your refrigerator left over that you have already prepped or chopped toss in to the stir fry. Adding more vegetables to the stir fry will make the dish look bigger, more colorful, and will fill you up. Go crazy; carrots, peppers, broccoli, onions, green onions, shiitake mushrooms, soybeans, water chestnuts, or sprouts will all be great vegetable additions to your stir-fry.


• Easy on the oil; adding too much oil to a stir-fry can easily load on the calories. Use flavorful oil such as sesame oil to add rich flavor, it will go a long way without using too much. If you notice the stir-fry is a little dry, rather than adding more oil, add a touch of water in order for the vegetables to steam perfectly.


• Whole grains; contain protein and fiber meaning, whole grains will keep you fuller longer.  Try using brown rice or soba noodles.


• Pick your sauce carefully. Common stir-fry sauces are loaded with sugar, sodium, and fat. Make your own by using low sodium soy sauce, fresh lime juice, mirin, or rice wine vinegar.


• Add some protein! Choosing a lean protein will be a great addition to the perfect stir-fry. Protein will bulk up the meal, keeping you full and satisfied. Think outside the box and try; sautéed pork tenderloin, shrimp, tofu (yes, it is delicious... try it!), soybeans, or toasted cashews (small portion).


• Get creative! Stir fry’s have many variations; try new ingredients to keep each meal exciting. Try adding light coconut milk, sliced mangos, slivered almonds, or sesame seeds.

Stir-fry’s can vary, get creative and try new ingredients. Below is one of my favorite stir fry recipes;

Rice

1 ½ cups                 Brown Rice, long grain, uncooked

3 cups                     Stock, chicken or vegetable

 Stir Fry

1 cup                      Carrots, halved, cut on bias

2 cups                     Broccoli Florets

1 cup                      Bean Sprouts

1 cup                      Celery

1 cup                      Straw Mushrooms

1 cup                      Bell Peppers (red & yellow) julienne

1 cup                      Water Chestnuts

½ cup                      Soy Beans

1 cup                      Egg Beaters

½ cup                      Cashews, unsalted/ lightly salted, pieces or chopped

¼ cup                      Soy Sauce, low sodium.

2 Table spoon        Garlic, fresh, minced

2 Tablespoon         Ginger, fresh, minced

1 Tablespoon          Sesame Oil

Pinch                         Sea Salt

Garnish

3 each                     Wontons, (cut into triangles and baked)

1 head                    Red Cabbage Leaves, used as cups to hold stir-fry

2 each                    Green Onion Frills –or chopped green onions

DIRECTIONS: 

• Preheat oven to 350˚ F.


• Cook brown rice with stock in large sauce pot.


• Bake wonton triangles until golden brown – let cool and set aside.


• Preheat large sauté pan and add sesame oil.  Sauté garlic, ginger, onions, celery and peppers.


• Once tender add broccoli, mushrooms, water chestnuts and bean sprouts.  Add soy sauce to vegetables as they cook.  Cook until al dente (slight crunch) then set aside and keep hot.


• On the side, scramble egg beaters in separate sauté pan.


• When all components are finished, combine all ingredients together in a large warmed bowl, season with salt.


•  Drizzle sweet soy sauce glaze over dish for extra stir fry flavor. Place in cabbage leaves and top with onion frills and crisp wonton chips.

NUTRITION:

Number of servings: 6

Serving Size: 2 ¼ cups

= ¾ c. rice & 1 ½ c. veg

Calories: 360

Fat: 9 grams

 

Wednesday Wellness: Try Physical Therapy before Knee Surgery

The human knee has a complex shock absorption system that is controlled by both primary and secondary tissues.  The thighbone (femur) sits perched on top of the shinbone (tibia) separated only by a thin layer of sponge-like material called the meniscus.  Our modern day human bodies are greatly outliving our ancestors, thus this tiny shock absorber becomes relatively inefficient as we age.  It’s common that with years of activity the meniscus begins to wear out.  Inflammation is created as the thigh and shin bone come in contact with one another, a process physicians term osteoarthritis.  It’s common in today’s cut-and-paste society for physicians to rush the patient in for a procedure called arthroscopic partial meniscectomy, in which unstable pieces of the meniscus are removed and the remaining edges are smoothed.  However, mounds of research, including a recent publication this past month in the New England Journal Of Medicine (http://www.nejm.org/doi/full/10.1056/NEJMoa1301408), are showing that lifestyle intervention and physical therapy can greatly reduce the pain associated with knee osteoarthritis.

Physical Therapy focuses on strengthening the muscles surrounding the knee.  These quadriceps muscles represent the primary shock absorbers in the knee while the meniscus provides only secondary support.  By strengthening the appropriate muscles and improving range of motion the knee operates more efficiently.

At Hilton Head Health (http://www.hhhealth.com) we use exercise strategies adopted from years of medical research in our strength training classes.  So, if you’re experiencing knee pain don’t be afraid to take a trip to H3 before you go under the knife.  If you are interested in learning more we encourage you to also read Strong Women and Men Beat Arthritis (http://www.amazon.com/Strong-Women-Men-Beat-Arthritis/dp/0399528563), by Dr. Miriam Nelson from Tufts University.  Her decades of research have shown that using an exercise program achieved “a 43% reduction in pain, a 44% improvement in physical function and a 71% improvement in strength.”

Caution: Do not top off tank!

Are you ever tempted to top off your vehicle’s gas tank, you know…to round out the dollar amount? According to the environmental protection agency, this is a bad idea. Just like overfilling our stomachs, it fouls up the system and wastes energy.

Much like the nozzle, which automatically shuts off when the gas tank is full, your body is equipped with a control system. It’s called hunger, and you were born with all the necessary equipment. As a baby, you knew exactly when and how much to eat. (I witnessed this miracle recently with my newborn grandson. Believe me. He knows when he’s hungry and when he’s not, and he lets everyone else know, too!)

You see, the system is regulated by the hypothalamus in the brain. When you have had enough food to satisfy the body’s need for fuel, signals are sent to the hypothalamus, registering satiety. When you are in tune with your body, you will recognize the “click,” which means “stop eating.”

Somewhere between birth and adulthood, many people lose touch with their hunger signals. The indicators are still there, but we have been topping off the tank for so long that we no longer feel the click. It takes approximately 20 minutes for fullness to transmit from the stomach back to the brain. So, if we eat too fast or if we are distracted, we may miss the sign.

Assuming that you haven’t been racing through or multi-tasking during meals, other body signals, habits, and/or emotions can override your hunger and fullness gauge. Blame it on processed foods, a busy lifestyle or well-meaning adults who taught you to clean your plate… Identifying the triggers and dealing with them appropriately is a huge step in the process of resetting the system and restoring trust in your body’s wisdom.

If topping off the tank has added up to extra weight, a coach and/or counselor can help. Reconnecting with your innate hunger signals and relearning to eat intuitively will lead to the healthiest weight for your body.

Healthy Recipes: Coconut Ice Cream

 

COCONUT ICE CREAM

INGREDIENTS:

3 3/4 cups Sweetened coconut flakes
1/2 teaspoon Coconut extract
5 each Eggs
5 cups Milk
35 ounces Cream of coconut
1 cup Half and half
2 teaspoons Salt

PREPERATION:
• Plan ahead and freeze ice cream bowl the night or day before.
• Put coconut extract, milk, cream of coconut, half and half, and salt into saucepan.
• Bring to a light simmer, slowly warming the milk mixture.
• Then beat eggs in a separate bowl.
• Slowly temper the warmed milk mixture into the beaten eggs while whisking. Once the egg mixture has slowly warmed, add the rest of the milk mixture.
• Add sweetened coconut flakes.
• Allow ice cream mixture to completely cool about 2 hours in the refrigerator, then place in ice cream freezer bowl, and turn until thick and semi frozen.
• Place in metal bowl or pan and let freeze for at least 4 hours.

NUTRITION:
Servings: 52
Serving Siza: ¼ cup
Calories: 120
Fiber: 0 grams
Protein: 2 grams
Carbohydrates: 15 grams
Sodium: 115 mg