Coaching Corner: Self Care is not selfish

 

The best feeling as a health promoter is learning from my own students and in this example a past guest of H3. Dr. Romie has been a guest several times at H3 and came just last month as a special guest speaker to share with present guests how to Empower Your Brain, Transform your Body. She brought up a very interesting topic which I would like to share:

Why do we put ourselves last?

“Self-care is never a selfish act—it is simply good stewardship of the only gift I have, the gift I was put on earth to offer to others.”

~Parker Palmer

How many times have you heard a misrepresentation of self-care?  Of course I am taking care of myself, “I just bought a great new pair of shoes” or “I just went on a wonderful vacation!”  While none of these are wrong, they are just another part of self-care.  The self-care I am referring to is about embracing your inner child and doing some real parenting of that little kid.  You are the only person who can do that for yourself!  Self-care does not have to mean ditching our daily responsibilities and running off to a spa or on a vacation alone, self-care is taking just a few moments in each day to honor our bodies, our minds, and our souls.

Remember there is a difference between being self-absorbed and having a narcissistic behavior and sound internal self-care.  Self-care is about taking good care of our own feelings so we don’t project them onto others, act out of character, or cause barriers in relationships.  Being in touch with our own feelings, providing care for our emotional, physical, spiritual, and mental needs, and embracing them is the healthiest thing we can do.

Create a YOU List…Take the time to write and note the responses to these questions:

How do you care for yourself?

How do you acknowledge and validate the care for yourself?

What activities give you renewed energy, hope and/or calm you?

What activities drain you of energy or knock you off balance?

What brings you joy? If you can’t think of anything what used to bring you joy?

Make a list of ways that you can care for yourself better and put joy as a center point of your life.   It may be taking a nap, listening to your favorite song, phoning a friend, hugging your dog or child, taking a walk, lighting your favorite scented candle, or starting a new book.  Submerge your senses in sounds, sights, feelings, and tastes that create happiness, relaxation, and joy in your life.

As we learn better self-care, we become better people in general. When we are in touch with our own feelings, we can then reach out more effectively to others and show and share love and empathy.  If we are filling our own personal tanks with self-respect and loving care, we have much more to give to our families, friends, and the world in general.  What can you do this Thursday for twenty minutes of self-care?

Try to do something from your YOU list every day!

Dr. Romie has a wonderful website where you can find her “Self-Care is not Selfish” mantra and also many more inspiring and motivational topics: http://www.brainbodybeauty.com/articles.html.

BOOK REVIEW: JERUSALEM a cookbook

Normally, when it comes to a book review, I rely more on the nutrition and diet based books.  For example, we’ve done blogs about the ever-so-popular Paleo Diet, Blood Type Diet or we highlight various books you can find at your local Barnes and Noble.   This time around I chose to go a different direction…a cookbook.   This cookbook has the potential to positively transform your continued weight loss or weight management journey as well as open your mind and stomach to a healthy, international cuisine.  JERUSALEM, written by Yotam Ottolenghi and Sami Tamimi, has inspired not only Chef Jennifer Welper, but has sold over 80,000 copies.  This year, The International Association of Culinary Professionals awarded JERUSALEM Cookbook of the Year Award as well as the top International cookbook of the year.  The James Beard Foundation gave JERUSALEM the 2013 International cookbook of the year.    We’ve got 2 or 3 copies in our kitchen—maybe that is a little excessive and we could potentially give one away, but these are the main reasons why we at H3 love and hold on tight to this book:

1.  It is more than a cookbook.  Yotam and Sami take you through their “home.”  They make you want to travel and they motivate you to actually get in the kitchen and cook.  You get a taste of the history—the Muslim, Jewish and Christian community blended within Jerusalem gives you an appreciation for this Middle Eastern cuisine.


2. The pictures.  Let’s be honest… what is a cookbook without gorgeous pictures?!  For example, I’m not a huge eggplant fan, but these authors and food photographers have a way of making eggplant look like the star of the show.  Wait until you see the roasted potatoes with caramel & prunes or the root vegetable slaw with labneh incorporating beets, carrots, celery root and kohlrabi—you’ll be drooling over vegetables.  A perfect book for your coffee table.


3. Plant-based cuisine.  JERUSALEM not only touches on a variety of vegetables, fruits, whole grains and beans, but the use of fresh herbs and spices are what really make this cuisine so special.  Garlic, mint, sumac, saffron, oregano, parsley, cumin, smoked paprika, cardamom and more…your health will appreciate this.  A perfect book to rely more on plants for fuel.


4. 120 inspirational recipes.  Chef Jen loves this book—she would tell you herself.  She has used JERUSALEM as a guide and I can’t wait for guests and future guests to get a taste of these delicious, healthy dishes.  Greek Yogurt Flatbreads, Lamb Kofta, Tahini Sauce, Conchiglie with Yogurt and Peas, and more.  A perfect book to keep handy in your kitchen.

Guest Testimonial: Linda & Vince Ferrigno

By Linda Ferrigno
When we go on vacation, we come back needing a vacation. Not at Hilton Head Health. We come back feeling MARVELOUS! We love it so much; we brought our three adult daughters with us last time. It was the best vacation ever.

My sweet husband is Italian and he is so much FUN. We celebrate every holiday, vacation, and social occasion with food. Dinners with friends and family were three or more hours of eating, drinking, and laughing. We tried diets and joined health clubs but the waistlines kept expanding. Everything we tried was just a temporary fix. We were going out smiling, but if we didn't change our ways, we were going out soon.

Hilton Head Health changed our lives. We have smaller waistlines, lower cholesterol, triglycerides, fasting glucose, blood pressure, BMI, and body fat percentages. The change is so much deeper than all of these wonderful numbers. Through the classes we learned about the science and psychology of staying fit. We are preparing delicious, healthy food at home and no one would ever label any of it “diet food”.

The active life is becoming our life. I ran my first race in over 20 years at H3 and since coming home have done more. I walked a million steps in less than 90 days with an amazing tracking device they helped me discover. My husband has a bad knee. He learned things he COULD do, like water classes, fit ball, and an amazing NuStep machine in their gym. For the first time in our lives, we are part of our own team. It isn't “us against them” like it was most of our lives.

The staff is so nice! They know your name. They care and it shows. No matter what stands in your way, they are there to help you find a way over, under, around, and through the obstacle. When you ask a question, they really listen. If they don’t know the answer, they tell you the truth and go to find the real answer. No egos, just love and support. H3 is a little piece of heaven. To say we love it would be a huge understatement!

Healthy Recipe: Severed Finger Sugar Cookies

These are perfect for Halloween parties! They’re finger licking good!

Ingredients:

1/2 cup Apple butter

1/2 cup Butter, unsalted

1 cup powdered sugar

1 each Egg

1 teaspoon Vanilla extract

1 cup Whole wheat flour

1 3/4 cup All-purpose flour

1 teaspoon Baking powder

1/4 teaspoon Salt

1/4 cup Almonds, sliced

1/4 cup Strawberry jam

Preparation:

• In a large bowl, beat the butter and apple butter until creamy. Mix in the sugar, egg and vanilla.


• In a separate bowl, mix the dry ingredients: all-purpose flour, whole wheat flour, baking powder, and salt.


• Add the dry mixture to the sugar mixture.


• Preheat oven to 325° F


• Using your hands roll a tablespoon of dough into a finger shape. Place the “fingers” on a greased cookie tray. Stick a sliced almond on the end of each finger for the fingernails. Use a table knife to make three indents for the knuckles.


• Bake until lightly golden, about 17 to 20 minutes. Transfer to a rack to cool.


• In a small sauce pan, cook the strawberry jam over low heat until it reaches a thin consistency.


• Remove from the heat and dip the “severed” end of each cookie into the sauce.

Nutrition:

Servings: 40

Serving Size: 1 cookie

60 calories

Fat: 3 grams

Fitness Friday: Functional Strength of the Upper Body

Probably one of the most beneficial types of strength training exercises for the general population is “Functional Lifting”.  Functional lifting exercises involve multiple muscle groups working together in order to complete a task.  The reason these movements are so beneficial is because they not only have the ability to improve muscular strength and endurance, but they also improve the amount of control a person has over his/her own body weight.  I think it is fair to say that having optimal control over your own body weight is ideal for creating a better quality of life.  Especially as we get into our later years we really value the ability to continue our activities of daily living; (i.e: walking up and down stairs, mowing our own lawn, standing up out of a chair, grabbing high-to-reach objects, etc…)  Your body is something that you have for your entire life, why not form a positive relationship with it and make it great.  Please enjoy the above video demonstrating the progression of two different functional training exercises that will help increase upper body strength; the push-up and the pull-up.

Coaching Corner: Persistence

 

The obvious goal that most people have when they start a weight management program is to not only lose weight but keep it off.  Unfortunately, the reality is that they gain some, if not all of their weight back.  When this pattern repeats itself over time it is referred to as yo-yo dieting, or weight cycling.  There is a common misconception that this pattern can lower, if not “destroy” your metabolism; making future weight loss difficult if not impossible.  If you believe that you have destroyed your metabolism as a result of previous dieting behavior, you might assume that you can’t lose weight, so why try?  The good news is that according to the National Institutes of Health’s, Weight Control Information Network (WIN), studies show weight cycling does not affect your metabolic rate.  Results for the National Weight Control Registry (NWCR), a data base of 10,000 successful maintainers support those findings. The participants of NWCR have lost on average 50 – 70 lbs. and maintained that weight loss for 7-10 years.  Most of the participants had lost and regained weight many times prior to successfully maintaining their weight.  While no one is suggesting it is a good idea to lose and regain weight repeatedly, studies have shown that it does not predict your chance of success in the future.  One common characteristic of the members in NWCR is that they didn’t give up working on managing their weight.  They kept at it, learned from their experience and finally found a plan that worked for them.  In other words, they were persistent.   For those of you who are successful in managing your weight, congratulations, keep up the great work!  For those who have found that goal elusive, do not give up.  Weight management can be compared to many aspects of life; it’s not the one that gets it right the first time, it’s the one who does not give up until they got it right.

As you may know, I am a big fan of quotes.  Sometimes the right quote can help keep or regain focus. Here some great quotes about persistence.

“When you come to the end of your rope, tie a knot and hang on.”     Franklin D. Roosevelt

“Success seems to be largely a matter of hanging on after others have let go.”  William Feather

“Ambition is the path to success.  Persistence is the vehicle you arrive in.”  Bill Bradley

“It doesn’t matter how slowly you go as long as you don’t stop.”    Confucius

“Giving up is the only sure way to fail.”   Gena Showalter

“Many of life’s failures are people who did not realize how close they were to success when they gave up.”   Thomas Alva Edison

“Fall seven times, get up eight.”   Japanese Proverb

Wellness Wednesday: Staying Healthy Means Staying Connected

As the school year has blossomed, my social life has withered.  Soccer games, tennis practice, dance class and homework have my role as Mom taking center stage.  Although I cherish that role, my physical and emotional health suffers when it dominates to the point that my social life becomes non-existent.

Human beings are social animals. We need others to fully thrive.  In fact, our lives depend on other humans.  If you think about it, as infants we rely completely on others to care for us.  So the need for human interaction starts from day one.  We develop and learn about the world around us through the filter of other people.  Our connections to others are essential to our survival, as well as to our happiness and success.

Research has shown that having few friends and weak social ties to the community is just as harmful to your health as being an alcoholic or smoking nearly a pack of cigarettes a day.¹  Studies have also found that weak social ties are actually more harmful to our overall health than a sedentary lifestyle and twice as much a health risk as obesity.¹  Knowing that complete health involves connectedness to others, this is an important time to protect and nurture your relationships.

When the weather gets colder and the days get shorter we find ourselves spending more time indoors.  Couple that with the craziness of the holidays and it’s easy to put our social life on the back burner.  All those factors contribute to an unhealthy recipe for loneliness, depression and isolation.

Catching up with friends and family doesn’t have to require a lot of work or a huge time commitment.  Just start by making several phone calls a week to touch base with the people in your life that provide you with positive support.  Invite a friend or family member for lunch, a cup of coffee, or a cocktail once a week.  See if your neighbor wants to join you on your next power-walk.  Stay healthy and help others in the process - reach out and remain connected.

 

1.    Social Relationships and Mortality Risk: A Meta-analytic Review, Julianne Holt-Lunstad, Timothy B. Smith, J. Bradley Layton

Tuesday Fit Tip: workout on the go

With our everyday busy schedules, whether its traveling or keeping up with kids, we may find it hard to get in a good effective workout. Not only are we hindered with everyday duties, but time and actual effort plays a major role as well. Below is a 5-10 minute total body interval training workout that increases your aerobic capacity and burns lots of calories!

Equipment:

-Wall

-Stable Chair

Exercises:

Jumping Jacks

Tricep dips

Jump Squats

Incline Push ups

Wall Sits

Burpees

Directions

1. Warm up body with a simple jogging in place.

2. From the exercises given, in sequential order, do each one, 30 seconds on, 30 seconds off.

3. Start new exercise on list.

4. Complete list repeating the rotation three times.

5. Cool down and Stretch!

 

Healthy Recipe: Meringue Bones with Bloody Berries

With Halloween around the corner - enjoy our Meringue Bones with Bloody Berries at your next spooktacular event!

INGREDIENTS:

1 ½ teaspoons Pure vanilla extract

½ teaspoon Cream of tartar

1 ½ Tablespoon Cornstarch

1 ½ cups Sugar

¾ cup Egg whites, large (room temperature)

Pinch Salt

Topping:

4 cups Strawberries, sliced

2 cups Raspberries, cleaned

2 Tablespoons Honey

PREPARATION:

• Preheat oven to 275°F.

• Line a baking sheet with parchment paper

• Portion out vanilla and cream of tartar and set aside.

• In medium bowl, mix cornstarch and sugar.

• Place egg whites in large mixer bowl of standing mixer. Make sure bowl is clean and free of any debris.

Use whip attachment for the whipping of the egg whites.

• Start whipping eggs on low speed while adding cream of tartar and salt, then increase speed to medium

until soft peaks start to form.

• Move speed up to medium high and gradually add sugar and cornstarch mixture.

• Then add in pure vanilla extract and increase speed to high and whip until meringue is glossy and stiff

peaks form. About 4 to 5 minutes.

• Pipe mixture onto prepared baking sheet, making about 20 medium sized “bones”.

• Reduce oven heat to 250°F and bake for about 50-60 minutes. Make sure bones don’t crack or start to

turn tan or brown. Lower heat if this is the case by about 25 degrees.

• Prepare topping while bones are cooking. In a saucepot, add berries and honey. Cook on low-medium

heat, allowing the berries to become juicy. Remove from heat and allow cooling.

• Once cooled, place ¼ of a cup of fruit in a small bowl and serve with one meringue bone.

Number of Servings: 20

Serving Size: 1 Bone

Calories: 55

Fat: 0

Carbohydrates: 14

Fiber: 0.5

Protein: 1.5

Sodium: 17.5

Nutrition: A VEGETARIAN MEAL PLAN

 As October is Breast Cancer Awareness Month and we are focusing on cancer prevention in our cooking demos, I was inspired to create a sample vegetarian meal plan.   The American Institute of Cancer Research recommends a diet full of vegetables, fruits, whole grains, beans , legumes, lean animal protein sources, nuts, healthy oils, seeds, alcohol in moderation (if ever) and absolutely zero tobacco use.  I know this may be a stretch for some, but you could simply take one meal per week and make it completely plant-based or try an entire day of lacto-ovo vegetarian (including eggs and dairy).  The sample plan will include the use of eggs and dairy but will not have the caloric information; however, nutritional balance is there…

DAY OF THE WEEK	BREAKFAST	LUNCH	DINNER
Sunday	Greek   yogurt parfait with berries & macadamias	Squash   Quesadillas (2 slices) with Avocado Aioli	Vegetable   Lasagna (H3 recipe—omit the beef)
Monday	Breakfast   burrito—omit chicken sausage	Chickpea   salad sandwich on rye and tomato soup	Tofu   stir fry with peppers, onions, garlic, coconut rice
Tuesday	Smoothie   using Greek yogurt, pineapple, 2 T. oats, ground flaxseed	Squash   Quesadillas (other 2 slices) with salsa	Cranberry   pecan quinoa Pilaf with 3 oz. baked tofu & steamed broccoli
Wednesday	H3   Oatmeal with toasted walnuts and berries	Leftover   tofu stir fry and coconut rice	Vegetable   Lasagna
Thursday	Vegetable   omelet with Banana	Spinach   salad with black beans, quinoa, tomato, 2% cheddar, H3 Dressing	Vegetarian   soup with whole wheat crostini
Friday	H3   oatmeal with macadamias and berries	Vegetarian   soup and side salad	Black   bean and tofu burger with sweet potato fries
Saturday	Vegetable   frittata and breakfast potatoes	Chickpea   salad sandwich on rye and tomato soup	Pita   pizza—omit turkey bacon

Fitness Friday: Hip Stretch

Check out the hip opener stretch series with Karen and Danielle for your Fitness Friday!!

Coaches Corner: IMPROVING STRESS WITH REGULAR EXERCISE

Stress takes an enormous toll on us mentally and physically.   Mentally it can cause feelings of agitation, feelings of sadness or defeat, lack of concentration, and depression.  Physically it can cause panic attacks, loss of sleep, tight muscles, headaches, and weight gain.  You can’t control stressful situations, but you can control your response to them.  Exercise is a vital tool to assist you in reducing stress and improving mood.  It can help you regain confidence and a sense of control over a situation and your life.

According to the ADAA even five minutes of aerobic exercise can stimulate anti-anxiety effects.  Find some types of exercise that you can easily integrate into your life. Some examples include, walking, swimming, group fitness, biking, or dancing.  Even lower intensity exercises like yoga, housework and gardening are a good way to remove your self from a stressful situation and improve your attitude and overall well-being.

A recent study from the Harvard Medical School cited: ‘Aerobic exercise is the key for your head, just as it is for your heart. It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress.’

Some primary benefits of regular, vigorous physical activity:

1. Release of endorphins that decrease stress hormones (i.e. adrenaline and cortisol).


2. Increases energy levels.


3. Improves your physical appearance.


4. Burns calories and reduces body fat.


5. Promotes more restful sleep.


6. Balances blood sugar levels.


7. Elevates your self-esteem.

Wellness Wednesday: Breast Cancer Awareness

October is National Breast Cancer Awareness Month.   According to the American Cancer Society, breast cancer is the most common cancer among women in the United States.   By the end of 2013, an estimated 232,340 women (and 2200 men) will be diagnosed with invasive breast cancer and nearly 40,000 will die from it.  The good news is that in the last 20 years much progress has been made.  In fact since 1990, breast cancer death rates are down by 34%, and there are now nearly 3 million breast cancer survivors in the United States.  Survivors are living longer and healthier lives than ever before.

Unfortunately so much more can be and must be done.  There is reason to be optimistic; the advancement of treatment for breast cancer has improved.  We have a better understanding about what the risk factors are and what can be done to prevent it.  There is a persistent belief about cancer in general and particularly that breast cancer is caused by genetics or just plain bad luck.  While both certainly play roles, much else can be done to reduce the risk.  One organization leading the way in cancer prevention is the American Institute of Cancer Research (AICR).  They focus primarily on the nutrition, weight and fitness relationship to cancer prevention.  The AICR estimates that 38% of all breast cancer cases in the US could be prevented.   86,000 women every year could be spared having to face breast cancer. The chart below lists major breast cancer risk factors; note that several items can be controlled by us.

Age: The   older you are, the greater your risk for breast cancer.	Alcohol:   Drinking alcohol – in any form – raises breast cancer risk.
Weight: Carrying   excess body fat increases risk for post-menopausal breast cancer.	Inactivity: A sedentary   lifestyle makes post-menopausal breast cancer more likely.
Family   History: Inheriting BRCA-1 or other “cancer genes” does increase risk,   but these inherited genetic factors are responsible for only about 5 to 10   percent of all breast cancers.	Breastfeeding: If you   give birth, breastfeeding your baby lowers your risk of both pre- and   post-menopausal breast cancers. Learn more about breastfeeding and cancer

 

The evidence continues to mount, just this month, researchers from the American Cancer Society found that walking 7 hours a week is associated with a 14% lower risk of developing breast cancer after menopause.   Another study published in the American Journal of Clinical Nutrition found that a diet high in fruits vegetable and other plant foods not only help you stay at a healthy weight, but may directly reduce breast cancer risk as well.

For more information on breast cancer awareness month check out the October 2013 Tool Kit for National Breast Cancer Awareness Week at http://healthfinder.gov/NHO/PDFs/OctoberNHOToolkit.pdf.

A day in the life of an Intern at H3

Hello, H3Daily Readers! Thank you for welcoming me to the H3Daily blog!  My name is Adelie, I am majoring in Health Fitness and I'm finishing up my senior year at East Carolina University.  I start off every morning pedaling my beach cruiser to H3, along the way passing under palmetto trees and spanish moss, eager to start the day.  Depending on our weekly scheduled rotation I begin by either walking with guests on the beach, screening incoming new guests, or speed walking my way to the infamous eye-opener oatmeal at breakfast. The beach walks in the morning are an incredible way to start the day.  The guests walk at their own pace - from slipping their shoes off and walking down to where the waves tease the shore, to double-knotting their laces and booking it up the coast.  No matter the speed, I do my best to chat with all the guests and get to know a little about them as we watch the sun rise.  After just an hour spent with them, I am already excited to help each one reach their goals during their stay here.  The guests contributed to making my experience as an intern unforgettable.

As interns, we have various responsibilities to accomplish each day.  Typical intern duties like cleaning Ultracircuit sweat droplets off of the equipment or wiping down yoga mats, for the most part these tasks are actually pretty fun and enjoyable.  I find myself always leaving work with a smile and fulfilled heart.  Sometimes the day passes so quickly I end up working overtime and don't even realize it.  One of my favorite experiences here so thus far was taking guests paddle boarding in Shelter Cove. While we were out on the water we spotted two dolphins about 40 feet from us.  A baby dolphin was uncoordinatedly flipping around until the mother linked up to the tiny dolphin’s side and was teaching it how to efficiently and gracefully come up for air.  The outdoor attractions on Hilton Head Island are incredible, but the H3 institute is just as abundant with health and fitness classes.  Back at the office we are fortunate enough to work with and learn from the H3 employees.  Those of you who have been here before know, there is no staff like H3 staff.  H3 is a positive atmosphere because the employees are energetic and truly happy to be there.  The holistic approach the institute provides is not only beneficial to the guests, but for interns as well.  We will leave this internship with far more than we expected.

Healthy Recipe: BREAKFAST BURRITO

BREAKFAST BURRITO

You'll never buy frozen breakfast burritos again! Loaded with chicken sausage, eggs, and cheese, you can squeeze in a great meal even on your busiest morning.

SERVINGS:  6

TOTAL TIME:  20-30 MINUTES

INGREDIENTS and PREAPARATION:

EGG BASE (makes 6 servings-scrambles in lightly sprayed, non-stick pan)

4 each                         Eggs, large

1 cup                           Egg beaters

¼ cup                        Heavy whipping cream

VEGETABLE MIX (makes 6 servings—sauté in separate non-stick pan):

1 each                         Red bell pepper, diced

1 each                         Zucchini, large, diced

1 each                         Yellow summer squash, diced

1 tsp.                           Olive oil

1/4^th tsp.                      Salt

1/4^th tsp.                      Black pepper

ADDITIONAL BURRITO INGREDIENTS:

6 each                         Whole wheat tortillas, 100 calorie each

6 oz.                            Chicken sausage, cooked, diced

3 oz.                            2% cheddar cheese, shredded

6 T.                              Tomatoes, diced

 

PREPARATION:

FOR EACH BURRITO (layer in the following):

• 1 warm tortilla


• 1/4^th cup of egg mixture, scrambled


• 1 oz. cooked chicken sausage


• 1/4^th cup of vegetable mix


• 1 T. 2% cheddar cheese


• 1 T. of diced tomatoes


• Dash of salt and pepper.


• SERVE WITH 1 oz. SIDE OF H3 SALSA.

 

Serve with 1 oz. of H3 Salsa in condiment dish.

 

NUTRITION:  290 calories, 19 gm protein (310 calories w/ Salsa)

Fitness Friday: Dance Fit

Dance fit is my favorite class to teach here at H3.

The steps are easy to follow, the music is great so we can have a lot of fun while working out!

This is a little sample routine that will  get you moving right in the convenience of your own living room.  Have fun!

Coaches Corner: Your own worst critic

When you look in the mirror, do you see the irregularities of your nose… or the sparkle in your eyes?  When you give a public presentation, do you focus on the awkward stutter you briefly went through at the beginning… or the positive message you relayed to everyone?”  When you complete a task, do you dwell on what went wrong… or praise what went right?  “A chain is only as strong as its weakest link”.  Everyone has heard this metaphor before.  In fact, it has been ingrained in most of our heads that our weaknesses cause us to fail.  Studies are showing that people tend to spend more time focusing on what is wrong with themselves as opposed to what is right.  Negative thoughts tend to lead towards negative actions, whereas positive thoughts tend to lead toward positive action.  A great philosopher once said, “the mind does well what the mind does often”.  If the below example was your report card in school, which subject would you spend most of your time talking about to yourself and your friends?

English –         A

Geometry –     A+

History –         A-

Chemistry-      F

Biology-          A

Even though you are nearly a straight A student, I would be willing to bet that many of you in this scenario would spend more of your time focusing on the negativity of your Chemistry class than getting excited about the positivity of your 4 successful classes. You would probably say things like, “Gosh why do I suck at Chemistry?!”, “man Chemistry is really hurting my GPA”, “My Chemistry professor is so unfair”… and perhaps you would say other passionate/vulgar things about the subject.

Perhaps a chain is only as strong as its weakest link.  That said, focusing on what makes the weak link a terrible link does not make the chain any better, rather, focusing on what makes the strong links great will help you improve your weaker ones.  So, let’s apply this to the report card scenario. Instead of asking yourself, “Gosh, why do I suck at Chemistry?!”, perhaps try asking yourself, “Gosh, what makes me so good at Geometry?”  Maybe then you will start to paint together a picture of what success looks like. Maybe your geometry class consists of:

-          Friends to study with

-          More note taking

-          A professor you connect with

-          Enjoyment of subject

-          Sitting in the front of the classroom

-          Attending class

After writing down everything that makes your Geometry grades successful, what strengths can you draw upon to apply to your chemistry class?  This same concept can be applied to your health as well.  Take some time to look at the things you are most successful at in life.  Maybe it’s your career, relationships, activities of daily living, etc… Write down everything you do that makes it successful. How can you apply those strengths/strategies in the realm of health?

Wellness Wednesday: Halloween Survival

Devin's Dash recap!

What a wonderful time we had once again for our 4^th Annual Devin’s Dash 5k run/walk, through the luxurious shipyard plantation starting and ending at Hilton Head Health!

Followed by raffle ticket drawings, live music, yoga, and H3 smoothies at the pool.

All proceeds went towards sending local children with pediatric cancer to Happiness is Camping in memory of Devin Sheaffer, Hilton Head’s beloved massage therapist.

$5,000 was raised with over 100 participants

Listed below are our winners:

(m) Nathan Mckee from Ripley with a time of 18.38!

(f) Sarah Allers, from Columbia with a time of 21.00!

View the complete results of  Devin's Dash Memorial 5k!

Thank you all for the donations!

Looking forward to seeing everyone come out next year!

Healthy Recipe: Peanut Butter Hummus

For a protein kick, try a simple and delicious afternoon snack of hummus and colourful veggies. Prepare the hummus and cut the vegetables the night before for a quick and healthy snack that won't spoil dinner appetites.

INGREDIENTS:

2 Cups - Garbanzo beans, drained and rinsed

1 Cup - PB2

½ Cup - Peanut butter or almond butter

1 Cup - Water

1 tsp. - Vanilla extract

2 T. - Sugar or honey

STEPS:

• Combine all ingredients into a food processor, puree until smooth and whipped.

NUTRITION:

Servings: 20

Serving Size: ¼ cup

Calories: 150kcal

Fiber: 5 grams

Carbohydrates: 17 grams

Protein: 12 grams

Sodium: 210 milligrams

Nutrution: "That's Awesome"

The Book of Awesome, written by Neil Pasricha has been a recent favorite of mine.  Anyone that was a part of the Blue Ridge Relay (David, Chef Jen and Sarah) knows exactly what I am talking about.  You may call it a slight obsession, but it is full of inspiring prompts and reminders that there are so many things to feel good about—everything from “that guy who helps you parallel park” to “seeing someone laugh in their sleep.”  I love his simple phrases so much that it has inspired me to create an H3 version of “AWESOMENESS” in regards to our food and nutrition program…here we go…

1. Creating metabomeals that sound crazy to anyone that hasn’t been through the program.  That’s Awesome.  The applesauce, cottage cheese and ground cinnamon sound familiar?  How about sliced apples (heated up) with walnuts and nutmeg…better yet, the peanut butter hummus.


2. Teaching family and friends Bob’s unwise, better, best concept. Next thing you know, you are singing David’s song.


3. The moment when you stare at the refrigerator and make the connection that “the answer is not in there.”  Thanks, Lisette ;)  Awesome.


4. Getting up during every lecture because you have to use the restroom.  Water, water, and more water.


5. Sitting in a cooking demo and thinking “I can do this.”


6. You create a personal food rule that actually works.


7. While you are finishing a pool class, your roommate makes sure you get your cup of regular coffee before 11:00 am hits.  For all of those with a close relationship with caffeine and decaf isn’t an option….Awesome.


8. Taking foodie pics and sending it to your family at home.  Taking food logging to a new level.


9. Eating grilled eggplant or asparagus and actually enjoying the flavor.  Awesome.


10. Waking up with a slight tummy growl.  Feeling physical hunger.  That is Awesome!!

Check out www.1000awesomethings.com for reminders that the little things in life can actually be the big things that make a difference.

 

Fitness Friday: Dynamic and Static Stretches

Check out Fitness Friday with Danielle Dunn! She shares Dynamic and Static Stretches preparing you for a run or race!

Coaching Corner: Blood Type Diet

Old diets never seem to die and one might be trying to make a comeback.  I hadn’t thought about the Eat Right for your Blood Type Diet in years, but a guest recently asked me if we recommended it, and it was featured in an article in the current Tufts University Health and Nutrition Letter.  The book, written by Peter D’Adamo in 1997, encouraged people to eat certain foods and avoid others based on a person’s blood type.  It was a best seller at the time, and diets have a way of resurfacing so I wouldn’t be surprised to it gain popularity again.

The answer to her question is no we do not recommend it, and neither do most other health and nutritional professionals. Susan Roberts, PhD., director of the Tufts University HNRCA Energy Metabolism Laboratory says “There is really nothing scientifically supporting this idea.” John Foreyt PHD., weight management researcher at the Baylor College of Medicine, commented that “I know of no plausible rational behind the diet.” And finally a systematic review of the medical literature led by Dr. Philippe Vandekerckhove published in the American Journal of Clinical Nutrition found that “no evidence currently exists to validate the purported health benefits of blood type diets.”

We are constantly looking for a new way, a better way or even an old way, to solve this weight problem (by the way if the Blood Type Diet really worked back in 1997, there would be no reason for it to come back now.) Unfortunately, fad diets like the Blood  Type Diet have never worked in the long run and there is no reason to believe things will be different if it becomes popular again.

 

 

 

Wellness Wednesday: Health Benefits of Walking

This coming Saturday, October 5^th, is Hilton Head Health’s 4^th annual Devin’s Dash 5k Walk/Run & Crossfit WOD. This event is in memory of Gregory ‘Devin’ Sheaffer, a massage therapist, friend, and family member of the Hilton Head Health team. If you are unable to attend this year’s event, we invite you to walk/run a 5k distance at 8 am on Saturday, October 5^th wherever you are at in spirit of such an unforgettable person; whether that be in your neighborhood, at a nearby park or on a treadmill.

Walking is one of the easiest, and possibly one of the most beneficial healthy habits one can add into his or her life. The National institute of medicine says that, on average, adults gain 1 to 3 pounds a year. When broken down, this adds up to an excess of 10 to 30 calories/day. Walking an extra mile/day (about 2,000 steps) burns an average of 100 calories and would be more than enough to compensate those excess calories. Researchers are also finding that an additional 6,000 steps (about the distance of Devin’s Dash 5k) each day is the point when weight loss starts to become most effective, assuming it is done alongside healthy eating habits like portion control, mindful eating, or many of the other habits you learned while at H3. Some other long term benefits of walking include;

-          reduces risk of diabetes

-          strengthens your heart

-          improves cognitive function

-          reduces risk of osteoporosis

-          reduces risk of certain cancers (Ex: breast and colon)

-          improves physical function

-          speeds up metabolism

Whether it be in person or in spirit, we look forward to having you participate in the 4^th annual Devin’s Dash 5k walk/run & WOD!!

Make sure to sign up for Devins Dash!

Devin's Dash Training: Final Week

Putting it all together & injury prevention

COOL DOWN: After a race it is important to cool down by walking or jogging slowly for 5-10 minutes. Active recovery helps get the lactic out of your muscles, which keeps the blood flowing and prevents muscle tightness. Complete your cool down with some light stretching and use a foam roller to give your muscles a massage.

EAT: You may not have burned a ton of calories during the 5K race but it is still important to replace the calories lost. Look for snacks that have extra nutrients such as an orange or banana.

HYDRATION: No matter how fast you completed the 5K race it is critical that you stay hydrated before, during and after the race. This will prevent the on-set of headaches, and muscle cramping.

THE DAY AFTER: To speed up muscle repair, go for a short, easy run the day after your race. If your quads or hamstrings are still tight ice them down. Ice will reduce inflammation in the muscles and relieve soreness.

Make sure to sign up for Devins Dash!