Fitness Friday: The 7 Great Benefits to Interval Training

Why Interval training?

1.  Efficient:

 Ideally for a busy schedule, interval training lets you squeeze in a workout in the morning after waking up late or during lunch. Interval training is a way to get a great workout in less time. Intervals can be done with 30 seconds to 1 minute of work to one to two minutes of recover (see example to the right), or a method called tabata. Tabata falls under the category of high intensity training and consists of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times, totaling four minutes. Who can make time for a 4 minute workout? 

2.  Burn More Fat:

When these intense exercises occur on a regular basis, the body increases its basal metabolic rate (BMR) to handle the new demands put on it. When you create an oxygen debt (for example: heavy panting during tabata) your body has burned off all of the blood sugar (glycogen) it has and needs to replace all of that energy. It does this by burning fat. Instead of trying to use fat while you are exercising, you use carbs as fuel while you are exercising and use fat after the exercise has occurred. The short duration workouts of tabata were shown to burn an average of 5x more calories AFTER their exercise is over.

3.  Healthier Heart:

Interval training pushing us into the anaerobic zone (the wonderful, “uncomfortable” place where breathing becomes difficult and feels like your chest is trying to jump out of your chest) producing cardio (heart) gains, making the heart recover more quickly by pumping blood and oxygen throughout the body more efficiently, thus ultimately reducing the time needed to recover. 

4.  No equipment necessary:

Doing high knees, jumping jacks, jump rope, sprinting, jogging in place, fast feet, or any plyometric movement (explosive movement) can get your heart rate up fast. Intervals can even be done inside or outside for a wonderful view as well!

5.  Lose Weight, not muscle:

While steady state heart rate seems to encourage muscle loss, interval training preserves hard-earned muscle mass while advancing weight loss from fat stores.

6.  Increase metabolism:

The increase in oxygen consumption following the interval workouts naturally increases your resting metabolic rate, which, in turn, allows you to burn more calories as a direct result of your workout. So interval training will increase metabolism even outside the realm of the gym, even when you’re at home resting. Cardio spurts combined with body weight resistance exercises (push-ups, dips, planks, squats, lunges) create a high-low-high-low intensity roller coaster which shocks the body’s metabolism and burns more calories on average throughout the workout.

7.  Challenging:

Interval training keeps your mind and body constantly moving. Because it is a reduced time workout, the intensity level is higher therefore pushing the workout to a new level. Interval training offers seasoned exercisers a new challenge and new exercisers an efficient way to see results!

H3 Recipe: Holiday Recipe Special

Check out our Holiday Recipe page full of your favorite dishes to make any holiday meal special!

Have a wonderful Thanksgiving!

[caption id="attachment_4262" align="aligncenter" width="300"] Roasted Turkey, Gravy and Cranberry Relish[/caption]

 

[caption id="attachment_4263" align="aligncenter" width="300"] Roasted Pork Tenderloin and Spiced Apple Compote[/caption]

 

[caption id="attachment_4265" align="aligncenter" width="200"] Roasted Butternut Squash Soup[/caption]

 

[caption id="attachment_4266" align="aligncenter" width="300"] Pecan Pie[/caption]

wellness Wednesday: EMBRACING THE UNCOMFORTABLE

Uncomfortable.  Uncomfortable is an adjective that can mean a few things:  experiencing physical discomfort; uneasy or ill at ease; causing anxiety; experiencing discomfort caused by stress or strain.  We have all felt this before and most people would agree that it isn’t a fun feeling.  However, embracing and accepting that feeling of discomfort is what makes us BETTER in the long run—even if there is an “I can’t do this” or negative outlook at the situation at hand…turn a difficult situation into a positive opportunity.

FITNESS:  Monday mornings I attend the 6:00 am CrossFit group class.  This past Monday’s strength piece (back squats, barbell on the back, 3 sets until fatigue-- rest 60 seconds in between sets) was brutal.  Everyone’s legs, including mine, felt like Jello.  After 59 squats, I started the conditioning portion of the class.  It pushed everyone to the point that 75% of the group was lying on the floor from pure exhaustion (I was one of them).   I heard someone tell our head strength trainer and programmer, “thanks for that.”  He responded perfectly… “it sucks getting better, doesn’t it?”  In order to reach our fitness goals, we have to be willing to get outside of our comfort zone.  Getting better is hard, but it makes the outcome special.  It means crossing the finish line, completing a push up or being capable of reaching your toes is the byproduct of your perseverance throughout your training.

NUTRITION: You get through an evening without binging.  You are invited to a nice dinner, but are afraid that it is going to set you back.  You decide to give up diet soda and drink water instead—something so simple but easier said than done.  You have a “bad” day of eating and think you’ve blown it.  Talk about some uncomfortable and anxious moments.  At Hilton Head Health we know going home is challenging.  We know cooking 5 nights out of the week is a huge success.  We understand most everyone is battling to either lose weight or maintain the weight loss—it can be a tough journey.  However, getting back on track, developing a healthier relationship with food and getting through tempting food situations are all VICTORIES.  It makes those uncomfortable moments worth it in the end… we are able to strategize, plan ahead, and set boundaries.  Again, it makes us better.

SELF:  Conversations centered on setting boundaries.  Accepting a new, yet challenging job; moving your family to a different city; changing careers; being a single, working mom.  Realizing there are certain relationships that could be destroying or sabotaging your personal health goals.  I am so thankful the guests have Lisette here.  She is such an asset to H3’s program—I would recommend you read her blogs.  If you are struggling at home then reach out to get support—even if it is just a listening ear with someone you trust.  I love when Lisette talks about “sitting in your emotion” during her Stress and Emotional Eating lecture.  She then proceeds to encourage us to “put your emotion at the altar.”  This is truly grasping the concept of embracing the uncomfortable.

 “In order to get from what was to what will be, you must go through what is.”  Anonymous

Book Review: Strength Training Anatomy 3rd Edition

 Strength Training Anatomy 3^rd Edition is a great book to have around the house. Not only does this book do a great job of educating a person on the anatomy of the musculoskeletal system, but it also does a great job of providing a wide variety of excellent exercises (machines, free weights, and body weight exercises alike) that work specific muscle groups.

Using color coded pictures for your convenience, this book very clearly describes how to perform each exercise safely and effectively using terminology that the everyday person can understand. At the end of each section, a series of different stretches for the corresponding muscle group is also demonstrated.

One of my favorite aspects of this book is that it also talks about common injuries related to strength training and the best ways to prevent/reduce the risk and how to treat them. This book provides you with the tools to have a completely different full body strength training routine each time you workout, whether that be at home or at the gym.

Research continues to support the benefits of Strength Training for those with weight loss goals. Even though a Strength Training workout typically does not burn as many calories per session as a Cardiovascular-workout does, the long term benefits from strength training ultimately have longer lasting calorie burn benefits. The physiological changes that take place as a result of strength training are an increase in muscle mass. Muscle mass takes more energy to maintain than fat mass does. Muscle tissue burns about 9 times the amount of calories that fat tissue does, which means that more muscle = a faster metabolism.

As a trainer, two of the most common barriers that I hear of preventing people from strength training are a fear of “bulking up” and a lack of knowledge (fear of getting injured, not knowing which exercises work which muscle groups, etc…). When people say they have a fear of “Bulking up”, they typically mean they have a fear of looking like the top photo of the woman and the top photo of the man.

 

  

 

 

 

The reality is, it is incredibly challenging to achieve what those on the left have. “Bulking up” takes much more than just 2-3, 30-60 minute, full body strength workouts each week. If that were the case, I would be HUGE!!! In actuality, it is much more likely that your body would start resembling a figure more closely to the people on the right hand side as a result of adding regular strength training in your routine.

If a lack of knowledge (fear of getting injured, not knowing which exercises work which muscle groups, etc…) is the only thing holding you back from incorporating strength training into your routine, then Strength Training Anatomy 3^rd Edition would make a great addition to your collection of books at home!

Healthy Recipe: Cauliflower Gruyere Gratin

This recipe is sure to be a family favorite. Here is a tasty dish your children will love and will also be getting their daily vegetable servings in at the same time.

Ingredients:

5 heads Cauliflower, (6in heads) cut into medium size florets

2/3 cup Butter, unsalted

1/2 Cup  AP flour

10 Cup Skim milk, heated

½ tsp. White pepper

1 ¼ tsp. Nutmeg

1  2/3 Cup Gruyere cheese, shredded

1  2/3 Cup Parmesan cheese, shredded

 

Preparation:

• Cut cauliflower into florets, then put in steamer for about 5 minutes. 


• While cauliflower is steaming, in a saucepan melt butter, and add flour making a roux.


• Pour the hot milk in the roux and whisk until it comes to a boil and starts to thicken.


• Once thick pull off the heat and add salt, pepper, and nutmeg.


• Stir in cheeses.


• Spray hotel pan, place cauliflower in pan then drizzle milk mixture over the cauliflower until covered.


• Bake in oven for about 15-20 minutes at 350 degrees.

Serving size:  ½ cup

Calories:          110

Fat:                  6 grams

Sodium            210

Fitness Friday: Holiday Travel Workout

Traveling this holiday season?  These are 3 easy 6 minute workouts that you can mix and match for a quick routine while you’re away from home!

Perform each exercise for 1 minute x 2 times.

Lower body:

Body Squat: Stand with the feet parallel or turned out 15 degrees — whatever is most comfortable. Squat by bending your hips and knees until your thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.

 

Reverse Lunge Knee-Up: Begin by standing on one foot, then step the opposite foot backwards into a reverse lunge. Powerfully push through the front foot and bring the opposite knee towards the chest. Quickly step back into a reverse lunge and repeat

Single Leg Deadlift: Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.

Upper body:

Triceps Dip: Start seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor

Shoulder press (with resistance band): begin by standing on an exercise band so that tension begins at arm's length. Grasp the handles and lift them so that the hands are at shoulder height at each side. As you exhale, lift the handles up until your arms are fully extended overhead



 

 

 

 

Superman: Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position. Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body — back arches and arms and legs lift several inches off the floor.

Pushup: Lie down on the floor with hands slightly wider than shoulder width. Raise body up off floor by extend arms with body straight. Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat.

Core:

Plank: Come up on elbows and toes, make sure the core is engaged and your hips are lifted, your spine, hips and head should be in a straight line. Hold that position.



 

 

 

 

Flutter Kick: Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged. Try to keep kicking it for a minute straight!

Bicycle: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides

Coaching Corner: PERSONAL HEALTH STRATEGY

I don’t have a clear definition for “personal health strategy” (title and theme of this blog), but I do know it would encompass the following variables:  exercise plan, meal plan, family plan, self-care plan, financial plan, career plan, etc.  These are the pieces of the puzzle.  These are the components that play an important role in your success.   Ultimately, we don’t have 100% control over numerous things in our life, but I hope the following components help you establish some strategic framework to your personal vision and health strategy.

• Convictions-- Why do you believe what you do? Why do you believe it is important to keep a gratitude journal? Why do you believe you need to practice yoga twice a week?  Why do you believe you need to eat a healthy diet in order to succeed?  “It's the repetition of affirmations that leads to belief.  And once that belief becomes a deep conviction, things begin to happen.”  Muhammad Ali


• Mission—To what purpose have you been called upon?  What do you DO?  HOW do you do it?  Whom do we do it for?  Every business has a mission statement…what is yours?


• Vision—Who is your best self? Where are you being called to go?  What do you see yourself accomplishing?  Who is surrounding you?  How are you living life? This is a powerful thing.


• Strategy—How are you being lead to get there?  Motivation is necessary here.  Without motivation then the HOW will either NOT happen OR it won’t happen very long.  Example:  Ms. Jones wants to lose 10 lbs., but she has no idea what is motivating her to stick to a lower calorie plan in order to reach that 10 lb. loss.  If it is only the # on the scale then I guarantee this lower calorie plan won’t last in the long-term.


• Objectives— IF YOU AIM AT NOTHING YOU HIT IT EVERYTIME.  YOU NEED GOALS.  Your objectives are the goals.  What 3-month goals are you making?  Have you developed weekly behavioral goals to set yourself up for success?  Example:  “I am going to CrossFit from 6:00-7:00 am on Monday, Wednesday and Friday mornings.”  If this is my weekly goal then it will help me reach my bigger goal: “At the end of 3 months, I am improving my mile time by 30 seconds.”  Check out more information with David’s post on Creating Goals Through a Vision.

 

Okay, so I’ve given you the strategic framework to develop your personal health strategy, but what next?

• Make a date with yourself.  Figure out a time when you can sit down and go over these different components.


• Write it down and keep it somewhere visible.  Keep a journal.  Use the journal.


• Tell SOMEONE.  If you’ve taken the time to think about this and write it down then tell someone you trust to help hold you accountable as well as being a great support.


• GET ACTIVE. ENGAGE YOUR GOAL.  Take the forward steps.


• Re-write your weekly goals every Sunday or Monday.  Re-evaluation is necessary.

Wellness Wednesday: Spiritual Refueling

By Lisette Cifaldi, MSW, LMSW

Director of Behavioral Health, Hilton Head Health

The number one symptom of spiritual disconnection is serenity deficiency. When you are white-knuckling it through the day and even the smallest inconveniences have you gritting your teeth, then your serenity has been breached. All signs are pointing to a need for spiritual refueling.

Environment, culture, and lifestyle can all be contributing factors involved in the kidnapping of our peace and serenity. However, a well-nurtured spiritual connection provides a healthy immunity against the influences that compromise our peacefulness.  Below are a few ideas for how to begin spiritual refueling:

Laugh Until You Cry: When is the last time you had a good belly laugh? We allow life to become all too serious at times. Laughter is necessary for lightening your spirit and loosening strongholds on your heart. Have a marathon showing of funny movies or DVR some of your favorite sitcoms and watch them back-to-back.  Visit a local comedy club or just stand in the greeting card section of your closest Target reading the cards filed under humorous.

Full Service Please: Being of service to others gets us out of the monkey chatter in our head. When we help people in need our spirit blossoms. We become untethered from our thoughts as our spirit naturally takes the reigns. Service can take the form of volunteerism with local charities or non-profit organizations, as well as just dropping in on an elderly neighbor or bringing dinner to a sick friend. Don’t over-think it -- just dive in and help.

Naturally Speaking: One way to spiritually refuel is to surround yourself with the beauty of nature. Set aside some time to create a mindful experience in the great outdoors. Try a quiet walk on the beach or a tranquil saunter through the woods. Work in your garden or arrange a picnic under your favorite tree. Feel the sun on your face, the breeze through your hair or the snow on the tip of your tongue.

Exercise Your Right Brain: Getting creative is a great way to awaken your spirituality. Our analytic thought can become a strait-jacket for our spirituality. Channel Houdini for help in escaping that strait-jacket by engaging in creative endeavors. Paint, collage, craft, photograph…instead of looking for beauty, create it!

Mischievous Merriment: Smiles, giggles, and feelings of happiness abound when we do something nice for others, especially without them knowing about it. Putting a smile on someone else’s face lights up your spirit from within. Get a bunch of $5 Starbuck’s gift cards and randomly give them away. Sing the praises of someone who has given you excellent customer service by writing their boss a letter. Send someone flowers, or put a small box of chocolates on their desk with a note that recognizes their hard work.

Thank You, Thank You, Thank You: Gratitude is the doorway into your spirit. By purposively cultivating gratitude you align yourself with the abundance of the universe. When we expand our practices of gratitude “I’m not enough,” and “I don’t have enough” become, “I am enough” and “I have everything I need.” Start with a gratitude list on your refrigerator. Whenever you’re in the kitchen, write down one thing you’re grateful for on the list. Create a gratitude box at the beginning of the year. Once or twice a week, recognize something you are truly grateful for, write it on a note, and put it in the box. At the end of the year, open the box and reflect on all your blessings.

Pipe Down: Last, but not least, allow for silence in your life. Our mind, body and spirit need quiet. Find a place and time to rest peacefully with no distractions or noise. Let the commotion in your head and environment fall away so your spirit can surface and take center stage.

Nutrition: Tips to Boost Metabolism Naturally

If you are serious about boosting your metabolism, get serious about building some muscle. Muscles are the driving force behind your metabolism. Muscles are metabolically active, so the more you have, the higher your metabolic rate. Make sure to add some resistance (strength training) exercises to your program. You can lift free weights or use weight machines, do weight bearing calisthenics like pushups and squats, or use resistance bands.

This is especially important as we get older. Starting about age 35 – 40 we tend to lose muscle as we age, as a result, our metabolic rate drops. While maintaining or building muscle is the most important thing you can do boost your metabolism, it certainly not the only thing you can do. Each of the following tips have been shown to raise metabolism:

1. When you drink water, make sure it is cold. Researchers have found that that the body uses energy to warm the water.

2. Have smaller, more frequent meals. Each time you eat, your metabolic rate increases. If you divide a day’s worth of calories into 4 or 5 meals instead 2 or 3, the sum of those metabolic increases will be slightly higher.

3. Take a leisurely walk after a meal. When you eat, your metabolic rate goes up and when you walk, your metabolic rate goes up as well, so when you do them together it goes up a little more.

4. Drink a few cups of green tea per day. The combination of caffeine and other phytochemicals in tea a give your metabolic rate a boost.

5. If you like your food spicy, use hot peppers liberally. Capsaicin, the phytochemical in hot peppers that gives them their heat, can rev up your metabolism as well.

6. Make your exercise a HIIT. HIIT stands for high intensity interval training and for those who are fit enough and motivated to do it, you get an extra post-exercise burn as a result.

7. Be sure to consume high quality protein sources. Protein from fish, poultry, lean beef, and pork, eggs, nuts, legumes, and low or nonfat dairy foods is essential for preserving and building muscle. Also, make sure protein is part of your post work-out snack. A glass of skim or even chocolate milk or some peanut butter on a whole wheat sandwich gives your body what it needs to recover from a challenging workout.

8. Get 7 – 9 hours of sleep per night. Sleep deprivation lowers metabolic rate and saps your motivation to do the muscle building resistance exercises emphasized earlier.

Healthy Recipe: GLUTEN FREE WAFFLES

  

Waffles are great as a sweet or savory breakfast in the morning. Unfortunately, a lot of people cannot indulge in them due to food allergies such as intolerance to gluten. However, this delicious recipe provides one gluten-free way to enjoy waffles.

INGREDIENTS:

3 ½ cup Rice flour

2 tsp. Kosher salt

½ cup Sugar

1 cup Ground flaxseed

1 tsp. Cinnamon

2 T. Baking powder

5 each Eggs, separated

½ cup Egg substitute

3 cups Skim milk

½ cup Canola oil

2 tsp. Vanilla extract

 

PREPARATION:

• Combine dry ingredients in large mixing bowl.   


• In a separate bowl, separate the whole eggs (yolks and egg whites separate—egg whites in large metal mixing bowl).  Using a hand-mixer, beat the egg whites until a stiff peak form.


• Combine the rest of the wet ingredients, including the egg yolks, and mix well.


• Add the wet ingredients to the dry ingredients and mix until just combined, the batter should be a little lumpy (that is okay).  Gently fold in the egg whites, in 2 separate batches, until just combined.


• Preheat the waffle iron.  Add ½ cup of batter for each waffle.  Allow waffle to cook as needed.

 

AMOUNT PER SERVING:  recipe makes 16 large waffles, but serving size is ½ of waffle cut into quarters (2 quarters each)

 SERVINGS:  32 

NUTRITION:  150 calories, 6 gm fat, 19 gm carb, 1 gm fiber, 4 gm protein

Fitness Friday: Break a Sweat in Cooler Temps

Exercising during the cooler weather has a lot of benefits, perhaps even more than at other time of the year. You have more energy and expend more calories. However, working out in the cold weather can be more of a challenge. Do you dread exercising in cold weather? Do you stay away from using a treadmill or cycling indoors? Cold weather can discourage even the most motivated exercisers, but don’t let cold weather spoil your fitness goals this fall and winter.  You know that keeping active during these seasons maintains the muscular strength and cardio-respiratory endurance you worked on all year. Remember these tips to still get your sweat on during the cold months! Stay fit, motivated, and warm as the weather begins to cool down.

• Dress in layers: Exercise generates a considerable amount of heat; even enough to make you feel like it’s much warmer than it really is. However, once the sweat starts to dry, this will make you feel chilled. Dress in layers that you can remove as soon as you start to sweat and then put back on afterwards. You may need to experiment before you find a combination of clothing that works well for you based on your exercise intensity. Keep in mind, too, that stop-and-go activities, such as mixing walking with running, can make you more vulnerable to the cold if you repeatedly work up a sweat and then get chilly. Dress in layers that can provide a trapped layer of dry air near the skin (avoid cotton). First, put on a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body. Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer.


• Protect your hands, feet, ears: When it’s cold, blood flow is concentrated away from the hands and feet to the center of the body to keep the internal organs warm and protected, leaving your hands and feet vulnerable to frostbite. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece.  Put on the mittens or gloves before your hands become cold and then remove them if your hands begin to sweat. Don’t forget a hat or headband to protect your ears, which also are vulnerable to frostbite.


• Drink plenty of Fluids: You need to stay well hydrated when exercising in cold weather just as you do when exercising in warm weather. Drink water or sports drinks before, during and after your workout, even if you’re not thirsty. It may be harder to notice, but you can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production. Because it’s hard to break into a sweat in cold weather, this may prevent you from perceiving that you need water. This is dangerous because you may get dehydrated and not even know it. People who engage in sports and exercise are more prone to get dehydrated. To see how much water weight you’ve lost, weigh yourself before and after a workout. If you’ve lost more than a pound of weight, you need to replenish with water.


• Remember Sunscreen: It’s as easy to get sunburned in the cold months as in warm months, even more so if you’re exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at least 30. Additionally, use a lip balm that contains sunscreen and protect your eyes from snow and ice glare with dark glasses or goggles.


• Head Into the Wind: If possible, do the second half of your workout with the wind at your back. This way, you’re less likely to get chilled, especially if you’ve worked up a sweat. This may take some planning of your exercise route before you head out the door.


• Check with the weatherman: Always check the air temperature and wind chill factor before exercising in the cold. Check the temperature and wind conditions before you go out and do not exercise if conditions are dangerous. A danger does exist for individuals with exposed skin when the wind chill factor (combined effect of temperature and wind) falls below minus 20 degrees Fahrenheit.


• Warm the air: If temperatures are below your comfort level (usually around 0 degrees Fahrenheit), you need to warm the air you are breathing. It is advisable if you are exercising near the danger zone for skin exposure to warm the air being inhaled by wearing a scarf or mask over your nose and mouth to warm the air being inhaled.

Coaching Corner: MINDFUL EATING IN SOCIAL SITUATIONS

IT’S HERE!  The holiday season has arrived – or so it seems according to most retail establishments.  The decorations are up, the grocery store shelves are stocked and displays are everywhere to entice people to shop and eat.  Before you start making merry, review the following tips to help you avoid feeling miserable when the decorations come down and the parties are over.

1. Share your weight loss goals with your friends and family.  More than a few studies have found that making goals public boosts accountability, increasing your odds of success.  Making your objectives public may make you feel that talking the talk makes you walk the walk.

2. Limit alcohol consumption at social events.  Trying to have a non-alcoholic drink between glasses of wine/beer is helpful (for instance a club soda with a lime).  Remember, no one actually cares what you’re drinking!

3. Don’t Let Subtle Social Pressure Sabotage Your Goals. The biggest problem people face when it comes to these potentially difficult dieting situations is that the social pressure to indulge overwhelms the desire to eat healthy. When everyone else around you is heaping generous portions of high-calorie foods onto their plate or ordering desert, it’s hard not to go along.

In these situations, you’ll need to plan ahead. If you wait until you’re facing temptation to decide what to do – you’re already too late. Here are some steps to take when you’re faced with a social gathering that involves food.

• Have a Plan:  Quite possibly the most important thing you can do!  Remember the mantra you learned at H3 – ‘Failing to plan is planning is planning to fail’.  If you know that you will be attending a social event where there will be large amounts of food, consider what options you have and make a plan for yourself – then stick to it.  If you are you going to a restaurant be prepared by looking at the menu beforehand and find a healthy dish to order.  Most restaurants post their menu’s online and you can study it carefully beforehand without interruption or being rushed.  This way you are ready to make a healthy choice and can be specific about how you want your meal prepared, and not tempted to make a spontaneous selection when you hear what your friends are choosing.  Try ordering first so you are not enticed by someone else’s selection.  If you are going to a potluck or a picnic you can offer to bring a dish or two, of which you can control the ingredients and preparation method.  This way you are sure to have a couple of selections you feel safe with, and sample small portions of the other dishes without a lot of guilt.


• Eat Before You Go: You can minimize temptation at any social event by ensuring that you never arrive hungry. Eating a small meal - such as a ½ sandwich, bowl of soup, a small salad, a piece of fruit and some crackers, for example, will keep hunger at bay and allow you to arrive, socialize and approach food selection with control and awareness.


• Survey and Select: If you are at a buffet or potluck, take a few moments to check out all your options.  Decide which foods you will most enjoy and serve yourself a small portion.  You can always opt for a second serving later if you want, but taking a large portion to begin with makes it too easy to consume more than you may really want.  It’s easy to overeat when you have no idea how many calories you are consuming and portion control is critical.  Once you make your plate remove yourself from the buffet table and sit with friends somewhere that is comfortable and you can relax and eat slowly.  Focus on the conversation and not the food!


• Leave Room For Flexibility and Hold The Guilt: Sometimes you are simply in a situation where you have no opportunity to plan ahead and you are faced with the challenge of making a spontaneous or impulsive decision.   In these situations, just strive to make the best choice possible, but it is important that you don’t beat yourself up with guilt.  One unhealthy meal is not going to derail your program.   You are not going to sabotage all of your hard work in one night as long as you remain mindful.


• Have Fun:  Once you have assessed the situation, made a plan, selected the healthiest options, and practiced moderation – RELAX! The main goal of any social event is to have fun and stressing out over every calorie you consume will certainly inhibit your ability to enjoy the moment. You don’t want to let your fear of food cause you to avoid socializing and the wonderful opportunities to experience companionship and friendship.  Keep in mind that your enjoyment of the event doesn’t have to begin and end with food.  REMEMBER: The objective is to MANAGE YOUR HEALTH!  Social settings encourage mindless eating and you must consistently be on guard.  Eating is SOCIAL COMMUNICATION.  Having a drink in your hand and noshing are cues that you are having a good time.  People look for those cues.  You have to get past that!

Wellness Wednesday: Diabetes Awareness Month

November is American Diabetes Month, sponsored by the American Diabetes Association (ADA); the goal is to raise awareness about this ever growing epidemic and its consequences. The prevalence of diabetes has doubled in the last 20 years (not so coincidentally the rates of obesity have double during the same time period) and most alarmingly are the developing diabetes cases in younger ages.  In fact, it is now estimated that 30% of children and teenagers who are being diagnosed with diabetes have type 2. Until recently Type 2 diabetes, formerly referred to as adult onset diabetes was unheard of in children and teenagers.

According to the ADA nearly 26 million children and adults in the United States have diabetes.  79 million Americans have prediabetes, putting them at a significant risk of developing type 2 diabetes.  Prediabetes is a condition where blood glucose levels higher than normal but not yet diabetes.  Recent estimates suggest that as many as one in three American adults will have diabetes by 2050.  Diabetes is a costly disease, in fact one out of every five health care dollars are spent caring for people with diabetes.

The consequences of poorly controlled diabetes are severe:

• Diabetes increases the risk of heart disease and stroke by 2 – 4 times


• Diabetes is the leading cause of kidney failure.


• Diabetes is the leading cause of new cases of blindness among adults.


• The rate of amputations for people with diabetes is 10 times higher than for people without.


• 60 – 70% of people with diabetes have mild to severe forms of nerve damage that could result in pain in the feet or hands, slowed digestion, sexual dysfunction and other nerve problems.

For those with diabetes, proper care and management can significantly reduce the risk of developing the above mentioned complications.  Talk to your doctor or certified diabetes educator to make sure you are doing everything you can to manage your diabetes.  If don’t already have diabetes, you have a great chance of prevention.  According to Walter Willett M.D., 92% of the cases of type 2 diabetes could be avoided by diet and exercise.  Even those who are at the greatest risk of developing diabetes because they currently are prediabetic can dramatically lower their risk.   Walking 30 minutes a day 5 days a week, eating a healthy plant based diet and modest weight loss can help in prevention.

For more information check out the American Diabetes Association at www.diabetes.org or www.stopdiabetesnow.com.

Nutrition: FUEL UP AND AFTER WORKOUTS

Common Scenario:  

Mr. Joe wakes up at 6:30 am.  He takes a shower, gets ready for work and walks out the door with his H3 Peach Orange Smoothie and hard-boiled egg he pre-prepared the night before. He has his 100 calorie metabomeal around 10:30 and a lunch of our Grilled Shrimp Caesar Salad and ½ cup of reheated Butternut Squash Soup at 1:00 pm.  After 2 meetings and hours working on projects, the afternoon snack is skipped and it is time for his personal training session at 5:30 pm.  Mr. Joe doesn’t get home until 7:00 pm, he is hangry, irritable and he doesn’t feel like making the dinner he had set for his meal plan.  Dinner consists of 2 bowls of cereal, a side of ice cream and leftover chicken stir fry.

What did Mr. Joe do well?

1.  He had a solid start to his day.  Within the hour, he had a balanced breakfast that filled him up with enough protein, healthy carbohydrate and dietary fiber.


2. He stuck to his meal plan until 1:00 pm in the afternoon.  Mr. Joe set himself up for success until lunch time—he stuck to his late morning metabomeal and made sure to eat every 3-4 hours after waking.  Added bonus:  his lunch was pretty stellar…a filling salad and simply reheating soup he made earlier in the week.


3. He stuck to his personal training session.  Even though Mr. Joe’s afternoon was busy and perhaps a little stressful he didn’t let that stop him from going to his daily workout.

What could have Mr. Joe done differently?

1.  Stay on track with mid-afternoon metabomeals.  Mr. Joe knew he had the 5:30 training session.  He could have had a small apple or banana on his way to training---fueling up for his personal training session as well as potentially eliminating post-workout hangriness (hungry, angry and tired—all at the same time).


2. Include carbohydrates and protein after his workout to promote muscle recovery and prevent out of control dinner portions.  If one knows they won’t be having dinner until 8:00-8:30 pm and the afternoon workouts ends at 6:30 then having a post-workout snack with a carbohydrate and protein source is definitely recommended.  For example, 100 calorie almond pack with 1 cup of blueberries, small container of greek yogurt, 8 oz. low fat chocolate milk, H3 smoothie, Peanut Butter Hummus with 4-5 apple slices or ¼ cup of 1% cottage cheese and ½ cup diced pineapple.


3. Stick to his original dinner plan.  Mr. Joe created a meal plan for a reason—however, actually sticking to it can be easier said than done.  Again, knowing he had his training session at 5:30 pm, the night before or earlier in the week he could have prepped some of his vegetables, made a nice marinade or cook something quick and healthy.  For example, fish cooks extremely fast…make fish on evenings when you know you don’t have as much time.  Other ideas:
   
   
   
   1. Grilled chicken cutlets (thinner and quicker to cook) with small baked sweet potato and steamed broccoli
   
   
   2. Reheated Smoky Frittata with salad greens
   
   
   3. Lemon Parmesan baked white fish with reheated brown rice pilaf and sautéed spinach (sautéed spinach is done in 3 minutes or less).
   
   
   
   

Healthy Recipe: SWEET POTATO GNOCCHI

A new and yummy twist to Gnocchi. Pair this up with your favorite sauce.

INGREDIENTS:

3 each             Sweet Potatoes, medium size

1 tsp.               Salt

¼ tsp.              Nutmeg

2 T.                  Gruyere cheese, shredded

1 each             Egg

¾ c.                 Flour, all purpose

½ c.                 Whole wheat flour

2 tsp.               Olive oil

 

PREPARATION:

• Bake sweet potatoes until fork tender


• When potatoes are baked, cut in half and scoop center out of potatoes into a mixing bowl.


• Then add salt, nutmeg, and cheese to semi cooled potatoes.


• Mash potatoes with potato masher or hand mixer.


• Then mix in the egg and ¾  cup of the all-purpose flour.


• Knead the dough, adding the whole wheat flour 1 tablespoon at a time.


• Knead the dough until smooth.


• Dough will be slightly sticky.


• Put on a medium pot of boiling water.


• Let the dough rest for about five minutes.


• Divide the dough into 6 equal pieces


• On a lightly floured surface, using the palms of your hands, roll the 6 pieces out into ropes, keeping them at least an inch thick.


• Then cut the ropes into 1 inch thick pieces, about 8 per rope.


• Place gnocchi in boiling water,  and cook until tender.  Be sure to stir around a little bit, so gnocchi does not stick to each other.


• Then place strained gnocchi on baking sheet.  Repeat until all gnocchi is cooked.


• Heat large sauté pan with olive oil.


• Once pan is hot, sauté the      gnocchi until heated through and the gnocchi turn a light brown color.


• Serve with your favorite sauce.

 

Number of Servings:            8

Serving Size:                         About ½ cup

Calories:                                130

Fat:                                         1.5

Fitness Friday: Strengthening knees

Happy Friday!

The key to having strong, healthy knees is strengthening the muscles that support your knee. When muscles like our quadriceps, hamstrings, inner and outer thighs become too weak, the knee joint is no longer supported. Strengthening these muscles groups will add stability and support to your knees. In this video I will share with you low impact exercise to strengthen your quadriceps, hamstrings, inner and outer thighs!

Coaching Corner: Be Where You Are When you’re there

When I was a kid I remember bothering my parents with questions like: “Are we there yet?  When can we go?  What if we had done this instead?  Why couldn’t we have gone somewhere else for dinner?” etc..  My mother, who is always so positively calm in those situations, would always say to me, “David, just be where you are when you’re there” I’m sure my parents weren’t the only ones to deal with questions like this from their kids. In fact, I don’t think these questions are asked just by kids either.  Many of us still ask these questions when we are unhappy with the situation we are in. For me, as a kid, I would be unhappy sitting in the back seat of the car on a road trip wishing that we could be at Disney World already. In reality, we still had 15 hours of driving left to go. “Just be where you are when you’re there”, my mother said. Many times when she said this to me, I would shrug it off and continue to be pouty and unhappy. However, during the rare occasion that I would listen to her, I found myself looking out the car window and seeing the amazing cloud formations that took place in the sky.  I started to appreciate the material of the seat I was sitting in and realizing just how smooth it actually was. I started to observe the change of scenery as we drove through the country-side on our long road trip from Chicago, IL to Orlando, FL. I started to realize that even though my destination was magical and amazing, the journey was not so bad either. I started deepening my relationships with my bothersome older siblings who never seemed to cut me a break. Gosh how they bothered me so… but looking back now… I realized that the journey meant so much more than reaching an end destination. “Just be where you are when you’re there”. Whenever I lived in the moment, even in moments that seemed annoying, tedious, or never-ending, the destination seemed to arrive in no time. I found myself laughing with my family in the car and the next thing I knew, the sign for Disney World would appear. “Just be where you are when you’re there”.

“Am I there yet?”  For many, this question might be in relation to weight loss. Let this question encourage yourself to step on a scale only to see that, no, you are not there yet. “Just be where you are when you’re there”.  Maybe you are not there yet, but don’t let that discourage you.  Instead, look at where you are and where you’ve come from.  Not only are you closer to your goal than when you started, but there are many things to be grateful for around you that you do not want to miss.

Hypothetical Example:

• Maybe in the moment you noticed an ad for a new fitness class.


• Maybe you kept an open mind and attended that fitness class.


• Maybe you noticed someone who seems relatable.


• Maybe that person is a new friend whom you really connected with.


• Maybe that friend has the same/similar journey to go on that you do.


• Maybe you will help each other get there.


• Maybe they will become your new best friend.


• Maybe you would have never met each other had you never had to make the journey.


• Maybe the destination is even better than it would have been had you not made the journey.


• Maybe the journey is more important than the destination, because it makes you who you are today and tomorrow.


• Maybe that journey went by so fast you can’t believe you and your friend are at your destination already.

“Just be where you are when you’re there”.  Those words helped me get to my magical destination.  Give yourself permission to let them help you get to yours too! =D

Wellness Wednesday: 10 Healthy-Habit Holiday Gift Ideas

With the holidays around the corner, why not give gifts that will help people succeed with their healthy lifestyle goals and aspirations?  I’ve searched the web for some innovative gadgets and tools that can help with snacking, portion control, mindful eating, and earth-friendly habits.  Here’s a few of my favorites:

1. Calorie Cuvee Wine Glass ($19.95): This hand-etched calorie counting wine glass offers a guideline for people who enjoy drinking wine but would also like to regulate their intake, whether it's for weight loss or general health. The Caloric Cuvee glass clearly marks ounces and lists calories consumed by ounces. http://www.caloriccuvee.com/


2. Jokari Healthy Steps Portion Control Ice Cream Scoop ($6.75): Over portioning ice cream is easy to do. This nifty-little ice cream scoop captures the correct portion size of ice cream in a chamber and releases the scoop into a bowl or cone with the push of a plunger-button at the base of the handle. http://www.amazon.com/Jokari-229494-Ice-Cream-Scoop/dp/B003Y3B90A


3. Healthy Steps Pasta Basket ($7.59): Portioning out pasta can be tricky. With the Healthy Steps Pasta Basket it’s easy to measure, cook, and strain one serving of pasta. Perfetto! Never again cook more pasta than you need. The Healthy Steps Portion Control Pasta Basket measures one serving of pasta and works with any type of pasta! The silicone basket provides a contained cooking space and up to four baskets fit into one pot. http://www.neatlysmart.com/catalog/item.aspx?sku=75292&gclid=CMGr3Krt0LoCFYqk4AodJz4ASg


4. The HAPIfork ($99): The HAPIfork is the first item I have even seen that can help cultivate the habit of mindful eating. It’s an electronic fork that lights up and vibrates when you are eating too fast. Research shows that it takes 15-20 minutes to feel satisfied, and when we feel satisfied we naturally eat less. By simply slowing down your pace while eating, you will consume fewer calories. Pair with your smartphone or tablet over Bluetooth® to see your eating stats in real time with the HAPIfork app for iOS or Android and connect it to your device via Bluetooth® to check; (1) How long it took to eat your meal, (2) The number of "fork servings" (each time food is brought to the mouth) per minute, (3) A timer to help you pace your fork servings, (4) Actual intervals between fork servings, and (5) Your success rate and overspeed ratio.  http://www.brookstone.com/hapifork-smart-fork?bkeid=search|google|bidword|c|hapifork|exact&gclid=CILslc3v0LoCFY6Y4AodazkARg


5. Slimware Sunburst Plates ($37.50): Slimware is a unique line of casual dinnerware that provides subtle reminders about potion control within the plate design/graphic. The three sunbursts printed on the plate correspond to appropriate portion sizes for vegetables, proteins and carbs/side dishes. Each Slimware box contains four 10.5 inch melamine plates. http://www.slimware.com/Articles.asp?ID=141


6. The Kitchen Safe ($49.95): If you have a hard time controlling your snacking or eating a particular trigger food responsibly, the Kitchen Safe may be your long-awaited solution. Have your snack then simply place the snack or food item in the Kitchen Safe, close the lid, and set the timer. Once the timer is set, and the button is pressed, the safe locks and cannot be opened until the timer reaches zero. http://www.thekitchensafe.com/pages/overview


7. Measure Up Bowls ($29.99): The Classic Measure Up Bowl is great for measuring cereals, fruits, soups, chilis, pastas, rice, salads...anything you eat out of a bowl! The Classic features 1/2, 1, 1-1/2 and 2 cups premeasured portions on the interior of the bowl. The Small Measure Up Bowl is perfect for the calorie-dense, high-fat foods that have a smaller serving size. Nuts, granola and ICE CREAM, just to name a few. The Small features 1/4, 1/2, and 3/4 cup premeasured portions on the interior of the bowl. The white porcelain makes them compatible with almost any dish set. Microwave/dishwasher safe. http://shopmeasureupbowl.com/main.sc


8. Healthy Steps Portion Control Dressing Cruet ($9.84): The Portion Control Dressing Cruet by Healthy Steps measures out the proper serving size of healthier, homemade salad dressings. Simply fill with flavored vinegar, olive oil and herbs or follow one of the healthy dressing recipes embossed on the bottle. Cover the top with your finger and give it a shake. The built-in emulsifier mixes the ingredients quickly. One easy squeeze of the cruet is all it takes to fill the top serving chamber with a 2 tbsp serving of salad dressing. Then pour over your fresh green salad and enjoy! The Healthy Steps Dressing Cruet holds just over a cup…that’s 8 servings of salad dressing. http://www.amazon.com/Healthy-Steps-Portion-Control-Dressing/dp/B005IU5LX8/ref=sr_1_1?ie=UTF8&qid=1383767791&sr=8-1&keywords=portion+control+dressing+cruet


9. LunchSkins Re-useable Snack & Lunch Bags ($7.85): These stylish snack bags are great for appropriate snack portioning as well as creating a litterless lunch. Reduce your daily lunchprint by adding LunchSkins to your packed lunches. http://www.lunchskins.com/reusable-snack-bags-s/21.htm


10. Bee’s Wrap Re-Useable Food Wrap ($18): These cool wraps, made of all natural muslin, beeswax, jojoba oil and tree resin are reusable, recyclable food storage sheets perfect for picnics, school lunches, and leftovers. The warmth of your hands molds the cloth to the item you are wrapping and as it cools, the cloth stiffens, preserving your food. When the food is gone, Bee’s Wrap lives on thanks to beeswax and jojoba oil’s antibacterial qualities. Simply wash in cool water with a mild dish soap, air dry, fold, and store in a drawer. http://www.thegrommet.com/bees-wrap-set-of-three-sizes

New Accommodations Program at H3

H3 now offers 3 price levels based on your choice of accommodations.

Hilton Head Health has recently made major improvements across all of our accommodations, including wi-fi access, flat screen TVs, and premium linens. More importantly, you now have the chance to choose where you stay and what you pay, giving you more pricing flexibility than ever before. We've separated our accommodations into three types: Lagoon, Preferred, and Select Villas.

LAGOON - Closest to the H3 campus, these villas include newly renovated kitchens and bathrooms, featuring beautiful granite countertops and tiled showers/baths.

PREFERRED - These comfortable nearby accommodations reflect a casual beach cottage atmosphere. ($40 less per night)

SELECT - Slightly further away, these villas offer a variety of floor plans and finishes, some with amenities like private pools and tennis courts. ($80 less per night)

Click here to view an interactive property map with photographs.

Healthy Recipe: SMOKY FRITTATA

SMOKY FRITTATA      

This is an easy recipe that’s perfect for a weeknight meal, when paired with a simple side salad.  There is something about the texture of the cauliflower in the frittata that will win you over!

INGREDIENTS:

1 small                       Cauliflower, cut into medium-small florets

6 each                        Eggs

¼ cup                         Sour cream, light

2 T.                              Dijon mustard

2 tsp.                           Sweet paprika

3 T.                              Chives, finely chopped

¼ cup                         Sharp cheddar cheese, 2%

½ cup                         Smoked gouda cheese

¼ tsp.                          Salt

¼ tsp.                          Pepper

1 tsp.                           Olive oil

 

PREPARATION:

• Simmer cauliflower in a large pan of boiling salted water for 4-5 minutes, or until semi-cooked.  Drain and dry.


• Preheat oven to 375 degrees.  Break eggs into large bowl.  Add the sour cream, mustard and paprika and whisk well.  Make sure eggs and sour cream are thoroughly blended.


• Stir in the chives and 75% of the cheeses—season with salt and pepper.


• Heat olive oil in large ovenproof frying pan.  Fry the cauliflower for about 5 minutes (until golden brown on one side).  Pour the egg mixture over the cauliflower.


• Use a fork to spread the cauliflower evenly throughout the egg mixture.  Cook on medium for ~5 minutes.


• Scatter the other 25% of the cheeses on top. Carefully transfer pan to the oven.


• Cook 10-12 minutes or until the frittata is set.  Remove from oven and rest 2-3 minutes before slicing into 6 portions.

SERVINGS:  6  

NUTRITION:  220 calories per wedge (14 gm fat, 16 gm protein, 9 gm carb, 2 gm fiber)

Fitness Friday: Core and Lower Body

Try some core and lower body exercises using hand towels!  This is an easy no excuse routine you can do in your own home!