Healthy Recipe: Spiced Popcorn

Popcorn is a widely popular treat; this is a fun twist on traditional tasty popcorn.

Ingredients:

12 cups Popcorn, air popped

¼ teaspoon Salt

1 teaspoon Cinnamon

½ teaspoon Nutmeg

½ teaspoon Cloves

¼ teaspoon Crushed red pepper flakes

½ cup Cherries, dried

½ cup Pumpkin seeds

Method:

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

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

 

Serves: 12

Serving size: 1 cup

Calories: 90

Carbohydrates: 11 grams

Sodium: 40 milligrams

Fiber: 2 grams

Protein: 3 grams

COOKING FOR THE FALL

 

When you think of the fall cooking season you think apple, cinnamon, pumpkin, spice, stews and roasts.  Unless those apples and pumpkins are in lattes they are probably not being eaten in the right form...i e pies.    Slow cooking is very traditional during this time of year, but the hard part is that the cuts of meat used for slow cooking, are the fattier cuts.  You can always stew your vegetables and potatoes and then add your cooked lean meats at the end so that you can enjoy your seasonal favorites.  However, it will not be the same.

Look for our spiced apple cider compote recipe to pair up with our roasted pork tenderloin recipe.  Not only is it lean, but it tastes amazing.  How about a butternut squash risotto with brown sushi rice and served with pecan crusted grouper or mahi.  Or better yet try cooking meatless one evening and make pumpkin gnocchi, make a large batch then freeze it for the rest of the winter and use it when you’re not feeling up to cooking.

Cooking for the fall should be fun and exciting and you should apple all the harvest goodies to your meals in some way shape or form, just keep it clean and lean.

Fitness Friday: Strengthen your Hiney to protect your (Hi)-Knee

Knee pain is one of the most common orthopedic problems that people face at one point or another in their lives. In 2006 the CDC featured data from a survey done asking the participants about joint pain. Of the people who participated, 30% were experiencing joint pain and 18% of them were experiencing knee pain. Interestingly, in recent years there has been a lot of research which correlates knee pain with weak and inflexible hip muscles. Many of us spend the majority of the day in a seated position. The human body is a magnificent machine which is constantly adapting and shaping itself to what we do most often. Someone who trains as a swimmer develops really strong back muscles and flexible shoulders, someone who trains as a soccer player develops powerful leg muscles and a lot of stamina, and someone who “trains” to sit a lot develops tight hip flexors and a weak gluteus maximus  (AKA: Tush/Hiney). When tight hip flexors teams up with a weak “Hiney”, the pelvic girdle begins to tilt downward in our everyday posture causing the femur to change how it angles into our knee joint as we stand and walk. Overtime, this changed position of the femur causes other muscles surrounding the knee to compensate and tighten up which puts unwanted pressure on the knee and can ultimately lead to an unwanted knee injury. One of the best ways to counter this throughout your day is to stretch the hip flexor and strengthen the gluteus maximus (Hiney). Please enjoy the attached video demonstrating different ways to strengthen the “Hiney”!! =D

 

Coaches Corner: more TV = more weight

I like TV as much as, maybe more than most. In fact as I am writing this blog I am having trouble deciding what to watch tonight. I am torn between the season premieres of Criminal Minds and Law and Order SVU. I am already looking forward to watching Clemson beat Wake Forrest this Saturday. I probably watch more TV than I should but I was amazed to find out that according to a Nielson report release in 2012, we are now watching on average 34 hours of TV a week, that’s right 34 hours. In the 65 and older crowd that number reaches 48 hours per week.  In addition we are  watching another 3 -6 hours of taped shows.

Brian Wansink Ph.D, writes in one of my favorite books, Mindless Eating, that “It’s about as close to established fact as things get in the social sciences that people who watch a lot of TV are much more likely to be overweight than people who don’t”. It doesn’t matter how old we are, or what we watch, more TV=more weight. It’s not too hard to figure out why. TV is a double whammy. When  we are watching TV we are not moving (unless you are on a treadmill or exercise bike) and we eat more when we watch TV. In fact Wansink says that when it comes to eating, TV is a triple threat. We tend to eat when we watch TV, when we wouldn’t be eating otherwise. We tend to eat more while watching TV than we would if they were eating but not watching TV. And we tend to eat for longer periods of time while watching TV than we would if we were not watching TV. In other words TV increase the frequency, quantity (intensity) and duration of eating. And because it is the ultimate of mindless eating we have no clue how much we have eaten when we watch TV.

There is certainly nothing wrong with enjoying  some TV (the National Weight Control Registry, a data base tracking the behaviors of successful weight managers, found that those who are maintaining their weight loss watch on average 10 hours of TV per week) and of course we all have to eat. But if you are really serious about controlling your weight, it would be a good idea to limit how often you do the two of them together.

Wellness Wednesday: Fighting Fat Head

Have you ever had a day, or series of days, when you look in the mirror and find yourself particularly dissatisfied with your body? The positive feelings associated with all the healthy choices you made over the course of the week seem to evaporate right before your eyes as you take in your reflection. Likewise, a pair of pants that you wore confidently last week seems a bit snug or ill-fitting. Yet, despite all this, the scale hasn’t moved. When the mirror doesn’t feel like your friend, but the scale is telling you the same thing it did last week, then it’s likely your perception is off.

I affectionately refer to this phenomenon as having “Fat Head.” Fat Head is the experience of feeling or perceiving yourself as heavier when there has been no actual change in your weight or size. It’s a misperception that is usually associated with other underlying negative emotions that haven’t been addressed. Fat Head consists of temporary dips in self-esteem accompanied by an increase in negative body image.

If you have suffered from this condition then you know its manifestation is usually temporary. However, one of the possible adverse side effects is the desire to eat and give up on exercise. It’s that age old vicious cycle – feeling bad, followed by eating, followed by feeling worse.  So, the next time you are experiencing Fat Head, don’t fall prey to the pitfalls. Here are a few suggestions to help you endure this temporary state while helping you improve your self-confidence.

• Remind yourself that the scale doesn’t lie. It is telling you with certainty that your body hasn’t changed.


• See if you can get to some of the underlying emotions that might be contributing to your destructive perception. Try journaling or processing with a friend.


• Do something nice for your body like schedule a massage, facial, manicure or pedicure. It’s hard to feel bad about your body when you are actively being kind to it.


• Write ten things you are grateful for about your body on sticky notes and post them on your bathroom mirror.


• In order to fight the negative perception associated with Fat Head dress nicely and keep yourself well-groomed.

Devin’s Dash Training – week 5 - Stay motivated

Sustain Motivation

1.) Jump Start: Don’t allow yourself to contemplate going out for a run. Just put on your running shoes and get out the door, quick! Once you start your workout its never as hard as you thought it would be.

2.) Stay Accountable: Commit yourself publicly using an online blog, e-mail or in person to stay accountable to other people. Report back to a friend or family member daily will help you stick to your exercise routines. This will help motivate you to do well and to report your success.

3.) Monitor your thoughts:  Spend a few days a week to reflect on your thoughts and recognize the times that you speak negatively to yourself. Squash, “This is too hard!” and replace it with, “I can do this!”. Keep track of your progress in training by keeping a running journal. If you did not achieve the goals you had set, write down new, modified goals for the following weeks.

4.) Read about it: Read a book or blog pertaining to your fitness goals. It is inspiring to hear others stories and will reinvigorate you to achieve your individual goals. This is helpful when you have reached a wall in your training and need an extra boost of motivation.

Healthy Recipe: ABUELITAS CRACKED WHEAT CHILI

This week’s recipe is our ABUELITAS CRACKED WHEAT CHILI. It’s a super simple way to cook up the flavors of fall!

INGREDIENTS:

2 tsp                Olive oil

6                      Cloves garlic, minced

2 cups             Onion, chopped

2 cups            Water

1 c.                  Green bell pepper, chopped

1 ½ cups        Bulgur wheat

1 cups             Red bell pepper, chopped

16 oz              Kidney beans, drained

1 ½ T.            Chili powder

15 oz              Black beans, drained

1 T.                 Dried oregano

14 ½ oz          Diced tomatoes undrained and no salt added

1 T.                 Unsweetened cocoa

1 tsp.              Ground cumin

14 ½ oz          Vegetable broth or stock

2 pc.                Chipotle chilies, canned in adobo sauce, minced

2 cups              Cheddar cheese, shredded, reduced-fat

 

PREPARATION:

•     Pre-heat oven 375°F.

•     Heat oil in saucepot.

•     Add diced onion and the next 7 ingredients.

•     Stir and sauté 5 to 10 minutes.

•     Add water and next 7 ingredients.

•     Bring to a boil.

•     Reduce heat, simmer uncovered for 10 minutes and stir occasionally.

•     Spoon half of bean mixture into the bottom of a 13 X 9 inch baking dish.

•     Sprinkle with 1 cup of the cheese.

•     Top with remaining bean mixture.

•     Cover and bake for 30 minutes at 375°F.

•     Uncover and sprinkle with remaining cheese.

•     Bake an additional 10 minutes.

 

Serve with baked tortilla chips or one 6” corn tortilla (60 calories, 0 grams fat)

 

Number of servings:         12

Serving size:                        1 ½ cups

Calories per serving:         214

Fat grams per serving:     3.3

Nutrition: The benefits of Coconut

The Swiss Army Knife of the Jungle: Coconut and Your Health

Enjoy watching the video where Karla and I explain the coconut.  I focus on the health and nutrition side while Karla shares her culinary tips.  In our kitchen, we use different parts of the coconut in the following recipes:  Apple Muesli with Dried Cranberries, Coconut Ice Cream, Coconut Rice (a personal favorite), Coconut Macaroons, and our Coconut Panko Encrusted Tilapia (or any other white fish).  Hopefully this video can help answer questions about the coconut—whether you’ve been wondering if you should start using it or how you can incorporate it into your meal plan.

Fitness Friday: Cardio Blast!

A class you can do at home: Try Cardio Blast with Danielle!

Coaching Corner: Cardio vs Strength Training

FACT or FICTION:  Cardio is better for weight loss than Strength Training?

Have you been spending hour after hour every week on the treadmill, elliptical or stationary bike and not seeing the budge you were hoping for on the scale?  This is a common complaint from exercisers!  Far too many people forsake any other type of training because they believe that cardio is the best, or even the ‘only’ way to lose weight.  The fact is… that’s simply not true.

Steady state aerobic workouts (keeping the same pace for at least 20 minutes) will burn a decent amount of calories in the moment (given there is some level of intensity applied), however, will not significantly improve metabolism afterwards.  If you are new to exercise, or just have been away from it for a while, aerobic workouts are the best way to start back in.  They help you burn calories, strengthen muscle, improve your balance and improve your lung capacity.  Exercises such as walking, biking and elliptical machines are a low-impact, body-friendly way to start.  When you’re ready for more variety, you can progress to anaerobic workouts.  These types of workouts include intervals or circuits, and because they involve training at a higher intensity level, you will experience an increased metabolism for a period following the workout (also, known as ‘after burn’).  Although circuit or H.I.I.T. (High Intensity Interval Training) workouts are safe for most people, they often involve more impact on the joints, so they do carry an increased risk of injury and may not be safe for some individuals.

In addition to burning calories, there are many other benefits associated with cardio training.  It will help you to build lean muscle mass, reduce the risk of heart disease, improve heart and lung function, increase bone density, and improve cholesterol levels.

Strength training provides a whole other level of benefits for your body.  Strength training helps you build muscle, and muscle helps you burn more calories 24 hours a day, even while you are at rest.  A pound of muscle burns 7-10 calories per hour.  A pound of fat, on the other hand, burns only 2-3 calories every hour.  This may not seem like a significant number, but over time this can nicely enhance the weight loss process.  The more muscle you build, the more calories you expend consistently throughout the day.

Ladies, if you’re worried about ‘bulking up’, relax!  Women simply don’t have as much testosterone as men (only about 1/10) making it almost impossible to get bulky without some type of supplement.  What you will get are muscles that are long, lean and nicely toned.

Weight and resistance training not only strengthens muscle fibers, but has the added benefits of strengthening tendons, ligaments and bones, decreasing joint pain and improving balance.

As we age (starting at age 20) you will begin to lose lean muscle mass – as much as ½ pound each year if you are inactive.  This rate doubles after the age of 60.  Additionally, when you lose weight you will lose some lean muscle mass along with the fat.  It can be up to 30% of your weight loss.  You can reduce this number to 2-3% with strength training.  I have heard far too many people say that they are going to skip all strength classes and focus on as much cardio as possible thinking they will get the weight off quicker.  It’s often hard to get past the mindset that ‘Cardio is King’.  However, it is a recognized fact that for long-term fat loss, weight training is a critical part of your fitness program.

The best plan is to incorporate both types of training into your fitness program.  Aim for 30-60 minutes of cardio on most days of the week, and strength training for 30-60 minutes at least 3 times a week.  They each have unique benefits and combining them will give you the best possible results.  Both will make you look better and feel better, boost your mood, your self-confidence, and your self-esteem.  Isn’t that what it’s all about?

Wellness Wednesday - Obesity is categorized as a disease

Earlier this summer the American Medical Association (AMA), the nation’s largest physician organization, categorized obesity as a disease. According to AMA, “obesity rates have doubled among adults in the last 20 years and tripled among children in a single generation”.  Ardis D. Hoven MD and president of the AMA wrote in an editorial that “recognizing obesity as a disease will help change the way that  the medical community tackles this complex health issue. It will spur new interventions and treatments  for patients and encourage a greater dialog between patients and their doctors about which behavioral, medicinal or surgical options might be right for them”.

The timing of their announcement could not have been better because on August 15^th a study published in the American Journal of Public Health found that deaths from obesity had been vastly underestimated. “There was more than a tripling of the previous estimate, obesity has dramatically worse health consequences than some recent reports have led us to believe. ” according the study author, Ryan Masters, Robert Wood Foundation Scholar at Columbia University’s Mailman School of Public Health.

The recognition that the consequences of obesity are even greater than previously thought along with the AMA’s distinction of obesity as a disease, should according the Dr. Sanjay Gupta, CNN’s medical correspondent, raise awareness, improve prevention and treatment and reduce the stigma associated  with it. Dr. Ethan Lazarus  agrees saying that  “treating obesity as a disease may pave the way for insurance coverage for lifestyle intervention.”

Devin's Dash Training - week 4

Runners Fuel

 

Before a Race

Pre-race breakfast should be 2-3 hours before the race that are low in fiber, fat and protein. Choose something that is easy to digest.

Drink water up to 30 minutes before the race starts. This means you will need to set an alarm extra early that morning.

Days leading up to your race, focus on eating lean protein like chicken or fish and healthy carbohydrates to each meal, such as: vegetables, fruits, whole grain pasta, and breads. Stay away from processed foods high in trans fat and cholesterol. If you want to “carbo-load”, do it 2 days before the race instead of the night before. A lot of times we don’t sleep well the night before a race and anxiety can cause indigestion. It is also critical that you remain well hydrated by doubling up on your water intake days before the race.

During a Race

Before a race, inquire about the number of water stations along the course. Take advantage of these stations to stay hydrated during the race, especially during hot and humid conditions.

If your race will last over 60-90 minutes, drink fluids that contain carbohydrate and sodium. The carbohydrate will help provide energy during the race; the sodium may help drive you to drink more and promote fluid retention. AmericanCollege of  Sports Medicine (ACSM) recommends drinks that contain 4-8% carbohydrates.

After a Race

Make sure to replenish your fluids lost after a race. The ACSM recommends that you drink 2 cups of fluid for every pound of body weight lost during your exercise activity.



Register for Devin's Dash

Nutrition: Enjoying your fall favorites

New Ways to Enjoy Your Fall Favorites

            Indulge in the local seasonal foods that your area has to offer. There are a bundle of benefits to eating seasonally and locally; better flavor, more nutrients, and less environmental burden. Here are a few ways to incorporate your local fall foods with a fun and creative twist.

Apples: Spice up seasonal apples by making H3’s Spiced Apple Cider Compote, this sauce will enhance any dinner. Try it on roasted pork tenderloin, seared chicken breast, or grilled beef tenderloin.

Brussel Sprouts: Brussel Sprouts have a bad reputation for flavor and texture, but this reputation is wrong! Brussel sprouts are delicious and chalked full of flavorful nutrients! Try H3’s Brussel Sprout Casserole, it’s a great way to mix up your normal brussel sprout routine.

Parsnips: Parsnips are commonly overlooked and replaced with other fall favorites. However, they are worth your time. Add parsnips to your roasted vegetables to add worthy flavor to your plate. Combine; beets, parsnips, and sweet potatoes. Toss with salt, pepper, and olive oil; roast at 375 degrees for about 45 minutes or until the root vegetables are fork tender.

Cauliflower: The sweet, slightly nutty flavor of cauliflower is perfect for winter side dishes. It is wonderful steamed, but it can also be blended for soups. Incorporate cauliflower into your diet by trying H3’s Potato Cauliflower Mousse.

Squash: Unlike summer squash, winter squash has a fine texture and a slightly sweet flavor. Because of its thick skin, it can be stored for months. It tastes best with other fall flavorings, like cinnamon and ginger. Stuff acorn squash with your favorite vegetables and ground chicken breast. Or make Butternut Squash Soup.

However you choose to incorporate these fall indulgences have fun doing so. Mix it up and try new things, this will keep you from getting bored and it will offer your body a wide variety of nutrients. As always I encourage you to shop your local Farmer’s Market for inspiration. Happy fall!

Fitness Friday: Balance

Why is balance so important?

Having good balance means being able to control and maintain your body's position, whether you are moving or remaining still.

Good balance is important to help you get around, stay independent, and carry out daily activities like:

• walk without staggering


• get up from a chair without falling


• climb stairs without tripping


• bend over without falling

Balance is an important skill for everyone, especially as we age.  Injuries from falls and accidents are a significant risk for older adults.  Maintaining stability throughout the course of our everyday activities is a key factor in maintaining health and wellness.

3 simple exercises to improve balance:

1-Weight Shift:

Stand with your feet hip-width apart and your weight equally distributed on both legs (A).

Shift your weight to your right side, then lift your left foot off the floor (B).

Hold the position as long as you can maintain good form, up to 30 seconds.

Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions

2-Single-leg balance

Standing on one leg

Stand with your feet hip-width apart and your weight equally distributed on both legs. Place your hands on your hips. Lift your left leg off the floor and bend it back at the knee (A).

Hold the position as long as you can maintain good form, up to 30 seconds.

Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions.

For variety, reach out with your foot as far as possible without touching the floor (B).

For added challenge, balance on one leg while standing on a pillow or other unstable surface (C).

3-Biceps curls for balance

You can do many balance exercises with weights. Try biceps curls with a dumbbell:

Stand with your feet hip-width apart and your weight equally distributed on both legs. Hold the dumbbell in your left hand with your palm facing upward (A). Lift your right leg off the floor and bend it back at the knee (B).

Hold the position as long as you can maintain good form, up to 30 seconds.

Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions.

For added challenge, balance on the leg opposite the weight (C) or while standing on a pillow or other unstable surface (D).

Sneak PEEK - Win a weekend at H3!

Since our H3Daily readers are our most loyal fans we wanted to let you in on a secret... check our facebook page tomorrow for the big announcement!

Coaching Corner: Creating Goals through a Vision

Our Nutrition Guru, Bob Wright, has a mantra that he talks about in several of his seminars here at Hilton Head Health. That mantra is, “A goal without a plan is a wish”. There have been countless instances where people claim they have goals of getting in shape, but fail to plan for it. The time of year this happens most often is right after New Year’s. Perhaps you have heard someone with a New Year’s Resolution say something like this;

“This is the year I crack down on my health. 2013 is going to be the year I am fit and healthy.”

If that is all that person had to say, they just expressed to you a wish, NOT a goal. Having a wish does not make this person a bad person, in fact, I would say this makes them a normal person. I would venture to say that everyone has been guilty of confusing a wish with a goal at some point or another. The problem with wishes is that they are far less likely to come true than goals. When wishes don’t come true, we get discouraged and become less likely to succeed in the future. So then the question becomes; how do I turn an unlikely wish turn into an achievable goal?”

In order for a goal to be successful, it must first be fueled by something you truly desire. Imagine your goal is a car and your motivation is a key to the ignition. Without the keys (motivation) your car (goal) won’t start. Therefore, before putting in effort towards creating a goal, you must first paint yourself a picture of what you are looking to achieve. Truly take your time with this and answer yourself these questions;

-          What is the significance of the goal?

-          How will this goal help me in the long run?

-          What is motivating me to get there?

-          What qualities do I possess that will help me reach that goal?

-          What challenges might I face along the way?

-          How can I overcome these challenges

-          Who might be able to help me get there?

Once these questions have been thoughtfully answered, a wish can then be turned into a goal; and not just any goal, a SMART goal. Creating a SMART goal is like putting on glasses to improve your vision. SMART stands for Specific Measurable Actionable Realistic and Time based. So let’s refer back to our original goal, “This is the year I crack down on my health. 2013 is going to be the year I am fit and healthy”. This statement alone is not SMART. An example of how this statement can be rephrased into a smart goal would be;

“I will participate in cardiorespiratory exercise at least 3 days a week on Monday, Wednesday, and Friday at 7 am before breakfast for at least 45 minutes. I will do this by going for a bike ride around the lake that is in my neighborhood. To make sure I am ready for it I will set my alarm for 6:45am on those days so that I am awake and ready to go on time. Three months from now I will be able to complete this same path 5 minutes faster than I currently can. Upon completing this goal I will feel healthier and more fit than I did before”.

Specific: going for a bike ride three days/week around the neighborhood lake

Measurable: Completing this path 5 minutes faster three months from now. Improvements in bike riding can be measured in several ways (i.e: time it takes to complete path, levels of exhaustion after completing path, distance traveled in allotted time, etc…)

Actionable: Physically going for a bike ride. Waking myself up using my alarm at 6:45am

Realistic: This is something I am confident I can do with my current capabilities and allotted time in my schedule

Time Based: Doing this at 7 am Monday, Wednesday, and Friday for at least 45 minutes.

 

Next time you find yourself making a wish; challenge yourself to turn it into a SMART goal. You just may learn something new about yourself! =D

Devin's Dash training - week 3

Tricks to Tempo

H3 has introduced a 6 week training program that will help you prepare for our 4th Annual Devin’s Dash Memorial 5K, a Run/Walk.  This scenic, flat course starts and ends at Hilton Head Health, it is open to all runners, walkers and CrossFit Athletes.



Don't forget to sign up for Devin's Dash

Nutrition: Your Second Brain

After being here at Hilton Head Health for a little over a year, I have witnessed numerous guests accomplish things they may have never thought possible.  Victories such as fighting through the 15 degree incline in treading class, pushing through a 60 second plank, or trying TRX for the first time.  The body is pretty incredible—it continues to show up.

So where am I going with this… from a nutrition standpoint, your body does things for you that we don’t see day-to-day.  Amazing things that we can take for granted.  In particular, more research is coming out about our gut health and its impact on our overall wellbeing.  Scientists and researchers are starting to call your stomach, gut and the digestive system the “second brain.”  How cool is that??  Our stomach and intestines can’t make decisions for us, yet alone have a basic understanding of what is going on in our lives, but it does make a connection to brain we have located in our skull.   What researchers know so far…

1. According to the chairman of the Department of Anatomy and Cell Biology at New York-Presbyterian Hospital/Columbia University Medical Center, there are some 100 million neurons located in the second brain—this is more than in either the spinal cord or peripheral nervous system.  The second brain consists of sheaths of neurons embedded in the walls of the long tube of our gut, or alimentary canal, which measures about nine meters end to end from the esophagus to you know where if you just think about it...


2. The gastrointestinal system is what helps you break down you food, mix your food, breakdown your food even more, absorb the nutrients (including water) you need and eliminate any waste products from your bodies.  Of course you don’t physically see this going on, but those neurons lining the digestive system are in close contact (via vagus nerve) with the brain in your skull—influencing your emotional state, mood, and well-being.


3.  The enteric nervous system, including the second brain, uses more than 30 neurotransmitters—just like the brain.  In fact 95% of the body’s serotonin is found in the bowels…it is no wonder certain anti-depressants can cause gastrointestinal issues.  Also, the director of UCLA’s Center for Neurobiology of Stress refers to your second brain as the “internal face that reflexively reflects your state of mind.”  Interestingly, 90% of those with Irritable Bowel Syndrome also suffer from mental-health problems.

Watch this recent news CBS broadcast focusing on gut bacteria


HEALTHY bacterium helps digest your food as well as using your food for its own fuel to help keep your immune system in check.  However, the bacterium that lines your gut needs fiber rich foods—processed foods and alcohol can actually kill the good stuff.  Another reason to get a variety of fruits, vegetables, whole grains, beans, legumes and nuts…

Fitness Friday: Every minute COUNTS!

Every minute of physical activity really does count!

This past Monday on NBC News, a new study was exploited with encouragement for individuals who have fitness goals and also who live a busy lifestyle: Every minute of movement counts toward the 150 minutes of moderate-intensity physical activity we’re all supposed to be getting each week. University of Utah researchers found that each minute spent engaging in some kind of moderate to vigorous physical activity was associated with lower BMI and lower weight.  Now don’t get me wrong, talking on your phone doesn't count toward your week's physical activity quota, but walking your dog, even if it's just for a few minutes, absolutely does, suggests this new study.

According to the current physical activity national guidelines, "aerobic activity should be performed in episodes of at least 10 minutes," and the everyday activities, like walking the dog or climbing a flight of stairs, "aren’t long enough to count toward meeting the guidelines."  This new paper, published earlier this week in the American Journal of Health Promotion, suggests that reaching those two and a half hours minute by minute is just fine. “The idea here is, you can do a minute at a time and that’s not a problem,” says Jessie Fan, lead author of the new paper and a family and consumer studies professor at the University of Utah.

Fan and colleagues gathered their data using the National Health and Nutrition Examination Survey, a research program that uses interviews and physical exams to track the health of a diverse selection of American adults and children. For this study, researchers gathered the BMI and weight of 4,511 adults ages 18 to 64, and compared that to their physical activity level, which was tracked by an accelerometer, a device that measures movement. The results, experts say, lend some numerical evidence to the idea that “every minute counts.”

For the women studied, each minute spent in higher-intensity, moderate to vigorous activity was associated with a .07 drop in body mass index, a measure of fat based on height and weight. For a 5'4" woman, that means a drop in weight of nearly half a pound. The effect in the guys was a little less substantial: a minute of exercise was associated with a .04 drop in BMI, translating to a .27-pound drop in weight for a 5'8" guy. That doesn’t sound like much, and it isn’t on its own – but that’s just one minute, points out Miriam Nelson, a nutrition science professor at Tufts University who was on the committee that put together the 2008 Physical Activity Guidelines for Americans. Multiply that by 10, or 30, or 150, and you’ve got some real results – all achieved by teeny tiny bouts of high-intensity activity.  "High intensity," Fan says, essentially means moving with a little pep, enough to get your heart rate going: it's not sprinting or race-walking, for example, but it's not ambling down the sidewalk either. “I think it’s easier for people to process that message,” Fan says. “Otherwise, if they don’t have a block of time they might be discouraged, and they don’t do anything.”

In the world we live in today, “time is precious,” says Michael Mantell, Ph.D., a behavioral science expert with the American Council on Exercise. He says the “all or nothing” approach – as in, “If I can’t work out for an hour at the gym, why bother at all?” – is an excuse that too often keeps people from doing any sort of physical activity. “This study identifies why that belief is inaccurate.”

Whether it’s a minute, five minutes, half hour, or an hour, there is something that works for everyone: energetically cleaning the house while listening to your favorite music, going outside to wash/wax your car, chopping veggies in the kitchen, washing dishes, stirring batter by hand instead of with an electric mixer, or even doing a four min tabata workout. There are ways to get those minutes in every day; on your way to work or while doing errands, get off the bus or subway a stop earlier than normal, or park a little farther away from the store. At home, play with your kids or grandkids, push the baby in the stroller, or walk the dog. “The major message "is to take a minute for yourself."

Article reference to http://nbcnews.to/17dh2ht

Coaches Corner: The Impact of Lifestyle Changes

An important factor in motivating behavioral change is the belief that the changes being made will lead to a positive outcome.  A new study from the Centers for Disease Control adds to the growing body of evidence that proves making certain lifestyle changes could have a powerfully positive impact on cardiovascular risk.  Each year, in the US, 800,000 people die from cardiovascular disease, representing nearly one in 3 deaths.  At least 200,000 of these could have been prevented through changes in health habits such as stopping smoking, getting more physical activity, and managing high blood pressure, cholesterol and diabetes.  Of the 200,000 premature deaths, more than  half occur in people younger than 65.  Dr. Tom Frieden, director of the CDC said that “these findings are really striking.  We are talking about hundreds of thousands of deaths that don’t have to happen.  It’s possible for us to make rapid and substantial progress in reducing these deaths.”

Check out this video for more information about this study. http://www.cbsnews.com/8301-204_162-57601108/cdc-200000-heart-disease-deaths-could-be-prevented-each-year/.

Another study published on September 2^nd in the online JAMA Internal Medicine, found that people who improved their eating habits after having a heart attack reduced their risk of dying from a heart attack by as much as 40%.  Dr. David Frid, a preventive cardiologist at the Cleveland Clinic commented that “when you compare that to other interventions that we do…that reduction is almost as good as what we see with statins.”  Specifically the participants in this study were encouraged to follow a Mediterranean style food plan.  The results of this study is very consistent with the result the landmark study published February 25^th in the New England Journal of Medicine demonstrating the protective effect of the Mediterranean diet. Click here to read a previous post about that NEJM article.  http://www.h3daily.com/nutrition/hundreds-of-studies-prove-mediterranean-diet-the-way-to-go/.

Sharing Success: Lacresha Granger

I have been overweight since I was a child.  I can remember on the first day of fourth grade telling a friend that I needed to go on a diet.  Looking back on it, it seemed like I was so old at the time, but was merely a young child.  As I got older, my weight problems have only increased.  Sure there were a few times where I was actually successful at weight loss, but the success was short lived.

I love watching weight loss shows because I enjoy hearing people’s stories and seeing their transformations at the end of their journey.  About two years ago, a show called “Heavy” came on, so I just had to watch it.  I enjoyed the show, and being from South Carolina, I was surprised to hear that the place on the show was located there.  I did my research and figured I would not be able to go there because it was not in my budget.  My husband said that he could send me to Hilton Head Health or to one of the Biggest Loser locations.  I was interested, but I did not want to go because I felt it would be a waste of money since I was not mentally ready.  In those two years, I have auditioned for the biggest loser, done weight loss plans, and imagined myself losing weight, all without success.

This year in January, I began working out in my home gym.  I overdid it and injured myself.  I was in and out of my various doctors’ offices and just still did not feel well.  I got to the point where I began to feel helpless and hopeless, and I felt like I really needed a new start.  I looked at H3 again and told my husband that I wanted to go because I needed somewhere that I only had to focus on myself.  H3 seemed like the most attractive place, and besides, I had pictured myself there so many times.  My husband and I put a plan in motion to get me to H3.  When I spoke with Michele Musulin and she was so friendly and encouraging, it made me feel like I would be right at home at H3.

When it was time to go, I was excited, but nervous because three weeks seemed like a long time to be away from home.    Since Michele had already sent me the schedule for the week, I had gone over it.  I knew I wanted to try kayaking and I wanted to sign up for the hands-on cooking demonstrations.

During my first week, I tried the Shelter Cove kayaking, and I absolutely loved it!!! It was much easier than I thought it would be and so much fun.  It was so much fun that my cell phone decided to stay permanently on the adventure.  Kayaking was something I would have never felt comfortable attempting before my journey at H3.  Now I know it’s something I would try away from H3.  While there I also encouraged other guests to sign up for it.

While at H3 I attended most of the available lectures as well as the hands-on cooking demonstrations.  I tried most of the workout classes.  There was such a wide variety of workouts; there is something for everyone.  Even when the classes seemed too difficult, I just wanted to push myself.  At the end of each class, I was always glad that I had pushed forward to completion.

I am a person who loves good tasting food, so that was one of the more enjoyable experiences at H3.  They seemed to take pride in the flavor and variety of food offered.  Another thing I enjoyed was meeting all the great new people.  My favorite workout was probably Wii Dance because you get a workout that is just a lot of fun.  I also enjoyed the sunrise beach walks, water fitness classes, drums alive (really awesome class), kayaking, salsa dancing (I was pretty good.), cardio boxing (Thanks to Michael for encouraging me to try it.), and resistance band training.

Some of the most valuable things for me were the hands-on cooking demonstrations.  I attended the Grilling, Southern Comfort, and Desserts demos.  I love to cook and bake.  I especially love baking for others. It would be nice to have some ideas that I’ve tried that aren’t a caloric nightmare.  The classes that I took gave me some fresh new and healthy ideas to take home with me.  I also gained valuable information from the cooking demos, especially the pizza class with Chef Karla.  She provided lots of ideas.

When I attended the Putting It All Together class at H3 on the Friday before my departure, I left the class in tears, happy tears of course.  I had been struggling with my triglycerides for a few years partly due to my insulin resistance.  This was one of the numbers that I was warned would probably increase before it decreased.  I was shocked to see that mine dropped a little over 50%; I was down 14 pounds and a little over 7 inches, and muscles that I had not seen in years were making an appearance. I felt so blessed in that moment just thinking about what a wonderful experience I had at H3.

When I arrived at H3, I met many great people, some with extended stays and others with short-term stays.  There were so many return visitors who talked about how wonderful their previous H3 experiences had been. I originally wished that I would never have to return to H3, but not long into my stay, I realized that it would actually be a great place to return for a boost from time to time.  On the day of my departure, as I sat in my car in the parking lot of the main building preparing to go home, I thought about how my stay at H3 seemed like a once in a lifetime experience because unlike some people, I don’t know if I’ll get to return.  I felt bad for the people who will never get to experience H3 as I did, but I also felt blessed for the opportunity.  I thought about all the changes, and I felt so grateful to all of the people that I met.  All the staff was so welcoming and just seemed to care about everyone’s well-being.

Since I’ve been home I’ve made the pesto pizza, stuffed turkey burgers, super soft chocolate cake with oreo cream filling, loaded baked potato salad, and my own version of the Andouille sausage.  I have been working out and tracking my food.  I keep thinking about the lectures I attended at H3 such as Mindful Eating, Nutrition for Health, and Goal Setting just to name a few and incorporating some of the things I learned in them.  I’m not saying that life is perfect since I got back home. I am still working 9 hour days during the week, but now I find time to work out. I try to make most of my meals healthy.  I think I will always hear the “Monkey Chatter” that Lisette speaks of, but I pray that with the changes I am making, the “Monkey Chatter” will quiet down.

Devin’s Dash 5K Training Program – Week 2

Conquering Cross-Training

 

Cycling: Indoor recumbent bike or outdoor all-terrain bike. Great low-pact way to boost cardiovascular fitness while strengthening quads and glutes.

Elliptical: Gives you the feel of cross-country skiing, stair climbing and walking combined into one activity. Move in either a forward or backwards motion, using all major leg muscles.

Rowing: An excellent cardiovascular, low- impact activity. Rowing strengthens hips, buttocks, upper body.

Swimming: non-weight bearing, give joints a break. This activity allows you to build strength, endurance and improve flexibility. Gives your legs a break while working more of your upper body muscles.

Aqua Running: non- weight bearing activity. Great alternative for injured runners or substitute for an easy running day. Use flotation device (vests/belts/etc.)

Healthy Recipe: Black Bean Burger

Kiss that boring burger goodbye and check out this recipe for a healthy and flavorful black bean burger.  Make sure to add this to your Labor Day weekend menu!

INGREDIENTS:

1/6^th piece                   Firm tofu

½ cup                          Black beans, cooked

1 tsp.                           Olive oil

1 each                         Shallots, large, chopped

¼ cup                          Zucchini, chopped

¼ cup                          Carrots, minced (can use food processor on these)

1 each                         Egg

2 each                         Egg whites

¼ tsp.                          Cumin, ground

¼ cup                          Sharp cheddar cheese, 2%, shredded

½ cup                          Black beans, cooked

¼ tsp.                          Salt

 

PREPARATION:

• Cooked black beans as directed (need 1 cup of cooked black beans for recipe).


• In food processor, puree tofu and ½ cup of black beans (need smooth texture, but doesn’t need to be completely pureed).


• Heat a large saute pan to medium high heat.  Once heated, add ½ tsp. of olive oil and swirl.  Add chopped shallots.  Cook 2-3 minutes until translucent.


• Once shallots are done, add to black bean mixture and pulse.


• Remove black bean mixture from food processor and add to a mixing bowl.  Set aside.


• In separate bowl, crack eggs as needed (1 whole and 2 whites). Mix well w/ fork.


• To the black bean mixture add zucchini, carrots, eggs, cumin, cheddar cheese and the remaining ½ cup of cooked black beans.


• Mix well and season with salt as necessary.


• Once burgers are formed (recipe makes 4 burgers, ~1/3 cup each), re-heat the large saute pan and add remaining ½ tsp. of olive oil.  Swirl.


•  Sear the burger on each side.  Could finish burger in oven if desired, but it should be done after cooking on each side for about 4 minutes (~8 minutes total).


• Enjoy on ½ of whole wheat sandwich thin, lettuce and sliced red or yellow tomatoes.

 

Number of servings:   4 bugers

Calories:                150 calories

Protein:                        12 gms

Carbohydrate:              14 gms

Fiber:                            4 gms

Fat:                               6 gms