Fitness Tip for New Year's Success

My number one tip for you this year is to immerse yourself in a community with similar goals.

I don’t care how motivated you are. I don’t care how driven you are. I don’t even care how profound your goal is. Often times these things provide you with false hope for the future. All of those qualities require a certain level of willpower.

As I’m sure you already know, willpower dies fast.

Think about those New Year's resolutions you have had in the past. How successful were you? If your answer is “very successful”, then congratulations, keep up what you’re doing because it’s working. For the vast majority of us, however, the answer is probably that you didn’t last more than two weeks.

If you’ve been battling behavioral change for what feels like a lifetime, willpower simply isn’t enough. If you’re serious about your goals, a change of environment is what you need. What better environment to be in than with people on a similar journey as you? Below are a few examples of communities you could join:

• Group fitness classes


• Small group personal training


• Crossfit or crossfit-like gyms


• Running groups


• Biking groups


• Swimming groups

Have a Healthy & Happy 2016!

4 Ways to Breathe More and Stress Less

by Hilton Head Health Intern Kelsey Camien

While life can be demanding, there are techniques to overcome your daily stresses. Meditation is a great way to help alleviate stress in less time than you would think. In just 10-15 minutes a day, you can have a fulfilling meditation practice with these 4 tips:

Create a routine.

Practice in the same spot every time. This will help condition your mind to move into your meditation practice faster. If it’s possible, choose a location where you only meditate: maybe a chair outside or lying on a mat. It’s best to find a quiet, comfortable place without clutter and distractions.

Meditate at the same time daily, this will help solidify the practice. Some like to meditate upon waking up to help center themselves for the day, others choose right before bed to unwind. You can also try a mid-day meditation to help relax yourself right before or after a stressful moment.

Creating this pattern will become a value in your life, a habit you won’t want to break.

Connect to your breath.

Connecting to your breath is a key component while meditating. Using a mantra, which is a sound, word, or phrase, can be an aid in doing so. There are countless mantras, so choose what resonates best with you. Some like to count the breath: 1-2-3-4 on the inhale and 1-2-3-4 on the exhale. You can also use phrases such as “I am peace” or “I am.” Examples in practice: inhale “I am” exhale “peace” or inhale “I” exhale “am.”

Be kind and gentle with yourself. Thoughts will come in from time to time. Think of these thoughts as clouds that float by, allow them to dissolve and return back to your breath and mantra.

Be passive, not active.

While meditation does take some practice, it shouldn’t be something you stress about; that is what you’re trying to relieve! When you begin your meditation, give yourself permission to let go of all the stress, worries, and tension you may be holding onto. Set a timer with a gentle chime and tell yourself that this is your time of day when all the cares of the world seem far away. The timer will eventually sound and life will be right where you left off.

Be still.

Sit or lie down in a comfortable position. Set an intention not to move during your practice. You may notice that more activity is happening inside of you now that you are still on the outside. With commitment, your physical stillness will lead to emotional and mental stillness. Over time, this will become habitual. Every time you sit still, your inner frenzy will turn into a calm and peaceful state of mind.

How to Use Mindfulness to Reduce Cravings

We are rolling into the Bermuda Triangle of food holidays and the sweetest of them all, Halloween, kicks off the craving madness. Just weeks away, the Halloween candy invasion is unescapable. It’s about this time when your sweet-tooth begins to behave more like a sabre-tooth. How can you sooth the savage beast?

Mindfulness vs. Chocolate Cravings

It turns out that exercises in mindfulness have proved very effective in reducing candy cravings. Julien Lacaille, a psychologist at McGill University in Quebec, organized a study to see how mindfulness skills training can reduce chocolate cravings. Her surprisingly positive results were published in the May, 2014 edition of the journal Appetite.

Lacaille enlisted 196 self-proclaimed chocolate fiends for the study and divided them into five groups. Four of the groups received training in specific mindfulness techniques and were directed to practice them for two weeks whenever a chocolate craving arose. Members of the fifth group were told to distract themselves as a way to fend off cravings.

The Mindfulness Trifecta

The three mindfulness techniques used were:

Awareness: Simply noticing one's thoughts, or just noticing the craving.

Acceptance: Not passing judgment on one's thoughts, or noticing the craving and not judging it good or bad in any way.

Disidentification: Distancing oneself from the cravings by thinking of craving-related thoughts as separate from oneself. In other words, the candy craving is actually not real because it is separate from who you are. It’s as if you refuse to own it.

The Crucial Technique

The group that became skilled at practicing the disidentification mindfulness technique, which involved distancing themselves from their craving after acknowledging it, had a significant decrease in chocolate cravings. “They developed less-intense cravings for chocolate because they now perceived it as generally less desirable,” Lacaille said.

As you battle the onslaught of candy cues this month, use disidentification mindfulness to help bolster willpower.

What steps are you taking to stay mindful for the holidays?

Caitlin Kiernan's Second Chance Strategy

 



Caitlin Kiernan, breast cancer survivor and established beauty/style/health expert recently visited Hilton Head Health as an InSPArational Speaker for September. She spoke personally about her journey with multiple back surgeries followed by her diagnosis of breast cancer and then her double mastectomy. And she spoke candidly about how her personal life, career and in essence her everyday was affected by her health issues. As Caitlin said,

"While work, back surgeries and cancer almost killed me, they gave me life; [and] pushed me to live a better life and be a better person."

She faced all her adversity head on and she emerged enlightened with an even brighter smile. When you suffer any great loss, you change. It's almost inevitable but you have to choose to change into a more positive or a negative person.

In the midst of all the seem to be chaos happening around her, Caitlin developed what she calls her "2nd Chance Strategy":

1. Say yes to as many things as I can. Live life to its fullest and don't allow fear or uncertainty get in the way.


2. Never be negative. Be open to the good things life has to offer, otherwise you can definitely miss out.


3. Speak good intentions when someone is not being such a great person, i.e., rude. Caitlin imagines the rude/mean person as a young child being loved to remind herself their not always like this.


4. Stop being afraid of change. The small acts of being brave bring about transformation.

Caitlin's strategy is great example of how to positively affect your environment before you your environment has the chance to negatively affect you.

What tips do you have to stay positive when your world gets topsy-turvy?

Why I Taught My Kids to Cook

The Routine

Wake up. Coffee. Lunches made. Quick breakfast…hopefully. Homework signed. Must catch the bus.

It’s a seasonal dance. School has started.

The End of Summer

We mourn the end of summer while craving routine. However, as the school routine begins to take shape, like a marching band shuffling into a recognizable form during halftime, we begin to realize what a precious commodity time becomes.

The school year ups the ante on parental job responsibilities. Casual summers give way to a never-ending taxi service to soccer, cheerleading, tennis, softball, and tutoring. After working all day, managing household responsibilities, picking up and dropping off multiple children for their sports practice of choice and then helping with mind-numbing homework, cooking dinner feels like climbing Mount Everest.

My feet hurt from this seasonal dance, so I did the unimaginable. I taught my kids how to cook. I can’t take credit for this brilliant idea (and it is brilliant.) My brother and sister-in-law clued me in.

The Brilliant Idea

This is how it went down. At a recent birthday celebration for my sister-in-law I couldn’t help but marvel at her impressive birthday cake. When I inquired about who made it I was told that her daughter, my niece Olivia, baked it. I was spellbound. My awe-inspired distraction continued as my brother furthered the conversation by telling me that he and his wife taught their children how to cook beginning at age ten and by age 12 both his children were responsible for cooking dinner one night a week.

I told you it was brilliant. This idea, teaching your children how to cook and then giving them meal preparation responsibilities, works on so many levels. It provides kids with a vital skill for ensuring a long-term, healthy relationship with food. It gives them a greater appreciation for fresh ingredients. It cultivates a palate that prefers healthy, homemade foods over fast and processed foods. Last, but not least, it offers much needed help to busy parents.

The Plan

Start by teaching your kids how to cook some of their favorite dishes and how to follow a recipe. Then provide them with new recipes they can try out as their cooking skills improve. Eventually, they will be willing to go it alone…creating their own culinary wonders.

We even have a simple recipe video to help you start your kids healthy cooking experience off the right way, with Peanut Butter Hummus.

Body Image Vs. Self-Esteem

Self-Esteem

For most of us, carrying excess weight becomes a heavy burden on our self-esteem. We look in the mirror with self-loathing and the way we feel about our body slowly becomes the way we feel about ourselves.
I was reminded of this dynamic recently on an invigorating power walk. Pumping my arms and taking long enthusiastic strides along my favorite work-out route, Pit Bull blasted through my headphones. Passing a familiar home with a for-sale sign in the front yard I took notice of an addition to the sign that read, “I’m Beautiful Inside.” Wow, what a great reminder!

Body Image

As our body image takes shots at our self-esteem, we need to learn to fight back. Changing our body takes time, so some unsavory messages are bound to surface on occasion. It’s important that when that happens,

"we turn our attention to our inner strengths so that we don’t provide fertile ground for those negative messages to grow. Remembering that we are not our bodies, our bodies are where we live."

What are the qualities contained within the body that you admire or love? What are things you love about yourself that have nothing to do with your body? For instance, I love my sense of humor, my compassion, my ability to be non-judging and accepting of others. Those are things that make me beautiful inside, just like the real estate sign says.

Inner Beauty

When we remind ourselves of our inner beauty, it makes us more accepting of our body and preserves our self-esteem. That’s really a win-win situation. You can love your body and still want to change it, but reminding yourself of some of your virtuous qualities makes it a lot easier to do.

Give it a try. Write down five things you like about yourself that have nothing to do with your body for the next ten days straight. I guarantee that at the end of the ten days you will feel infinitely better about both yourself and your body!

3 Healthy Lifestyle Tips from Dr. Romie

We recently enjoyed an incredible, 2-day "Mindset Matters" Workshop led by Minfulness expert, Dr. Romila "Dr. Romie" Mushtaq! Our InSPArational Speaker, Dr. Romie's workshop included a lecture discussing steps to help you conquer stress, revitalizing sunrise beach yoga and ended with a relaxing session of meditation. Because Dr. Romie shared such impactful information that can help anyone looking to improve their mind-body connection and their overall health, we're sharing 3 of our favorite tips from the weekend workshop:



1. Self compassion through self-care is not selfish! Think about all the roles you play: mom/dad, sister/brother, caretaker, student, therapist, house manager, etc. You have to take time and care for yourself to take care of others.

"When you give from a place of empty, you only hurt your mind and body." - Dr. Romila

2. When you choose to forgive those around you, you choose to move on despite what may or may not have transpired. People that choose to hold onto past hurt for 12 months of longer are more likely to have a heart attack/stroke than someone with diabetes!

"We forgive ourselves when we forgive others." - Dr. Romila

3. Practice 2o minutes of gratitude meditation could literally change your life. Take time out to be thankful for your life and everything in it. Within just 8 weeks, 20 minute meditation sessions can reshape how your brain responds to anxiety/stress and even help improve your memory!

Remember to breath and stay grateful! Learn more about our next InSPArational Speaker, Andie Mitchell, NY Times bestselling author of It Was Me All Along.

Hand over the chocolate and Use these 9 Tips from Dr. Pamela Peeke

Hand over the Chocolate and No One gets Hurts was the second of two lectures presented by Dr. Pamela Peeke, our Indigo Spa's April InSPArational Speaker, during her recent stay at Hilton Head Health. Because of how much our Guests enjoyed Dr. Peeke's visit, we wanted to share some of her nuggets of inspiration.

Take on a mindset of gratitude and take time to recreate a new normal for yourself:

1. Be careful when you use the word just, know that it means a justification will follow. Don't fall into the trap. (I won't work out just for tonight. I'll eat un-healthfully just this one time.)

2. Beware of what people say about you, that's their story for you NOT your story for you. When you own your story, you can control your story and not be controlled by what others say about you.

3. There's nothing wrong with a little obsessiveness. Use your obsessiveness to stay accountable to yourself. But don't go overboard. Sometimes, you will need to give yourself some slack.

4. Every lifestyle choice you make matters. Always be crystal-clear with yourself as to why you're doing what you're doing.  Your 'why' should be powerful and personal to you.

Use Dr. Pam's version of K.I.S.S. (Keep It Sublimely Simply) when dealing with how much you eat and what you eat:

5. Think about what works for you. You need to know what does work for you, in order to know what doesn't. A trick to help you figure out what works is to ask yourself two questions before you eat. Honestly answering these questions will help you identify your binge-ables and encourage clear-minded, conscious decisions towards your food choices.

• Will I feel a loss of control when I eat this?


• Will I feel shame, blame or guilt after I eat this?

6. The older you are the less food you need to eat. If you're older, eat strategically with low fat and high fiber. Now, it does mean you need to plan this but it will make things so much easier. (Easy meal planning tips right here.)

7. Eat more mindfully. Go slower and take time to savor your food. Enjoy every bite.

Remember these basic building blocks to harness your own success:

8. To be a success, you must have a good sense of humor. Period.

9. Release any feelings of helplessness, hopelessness and defeat. Instead remind yourself of these iconic words: "Believe. Acheive. Succeed." - Florence Griffith Joyner (Flo Jo), Olympic track and field champion.

What is your biggest barrier to acheiving your new happier, healthier lifestyle?

The Secret to Everyday Happiness

The Secret to Happiness

In honor of the International Day of Happiness, I thought I would share my much coveted secret to happiness. You see, I am undoubtedly one of the happiest people I know. The only possible exception is my Hilton Head Health trainer, David Chesworth. He may match my happiness but his propensity to exceed it is just dysfunctional if you ask me.



It may sound rather braggadocios in declaring my superior happiness but the great thing about being happy is that you don’t let naysayers steal your happiness with jealousy or judgments. Happiness is a gift that should be protected with fierce conviction. It is a virtual force-field that shields you from the dark-side – the happiness thieves.

A much dismissed fact about happiness is that it’s a choice. Hearing that syrupy saying, “See the glass as half full instead of half empty” can cause an involuntary twitch. However, the deeper meaning behind that trite adage is that happiness is almost always an option. Most moments and life events give us an opportunity to choose a perspective that leads to happiness and optimism. Let’s test this theory. When you wake up this Friday make the decision to BE happy. Set your sights on happiness. Later that day take a moment to reflect on your success. I’ll bet you dollars to donuts that at day’s end you will still be happy.

Inherent in most decisions we make is the end-goal of more happiness. We choose a certain job because we think it will make us happy. We choose a home or hometown because we think living there will make us happy. We choose a companion because we believe being with them will make us happy. We exercise and eat nutritiously because we believe doing so will lead to being healthier, and well, happier. In other words, we put a great deal of work into securing our happiness. We invest a lot of our time, money and effort in the pursuit of happiness. Want to know a secret? I’ve discovered a great short cut.

I’ve discovered a back-road, or alleyway, that gets you to happiness lickety-split. It takes hardly any time, costs nothing, and is super easy. My secret to cost-effective, effortless happiness is gratitude. Not just normal, run-of-the-mill gratitude but rather purposeful, decisive cultivation of gratitude. Gratitude is the force behind the happiness force field.

Some might say that happiness and gratitude are inseparable. Although there is truth in that conclusion, there are times when happiness feels illusive. Gratitude, on the other hand, is always available to you. All we have to do is look inward, recalling some of our most joyful memories. Acknowledging the people that have brought great love and learning to our life. All we have to do is take a single moment to reflect on some of our many blessings, most of which we take for granted.

Happiness doesn’t really have to be achieved. It just needs to be relived and we do that by counting our blessings. Our blessings are abundant…fresh fruit, clean drinking water, community, a puppy kiss, fragrant breezes, belly laughs, a helpful friend, a good night sleep and the list goes on and on.

The secret to my happiness can be summarized in one sentence: Happiness is a choice that begins by cultivating gratitude. When we experience gratitude happiness rises to the surface of our hearts and in that moment we are abundant.

What Does it Take to Make Your Skin Fit & Firm?

by Celeste Hilling, Health & Beauty Expert and CEO of Skin Authority 

 

With the amazing programming at Hilton Head Health encouraging you to live well and lose well, the theme of  "transformation continues" in The Indigo spa where the Skin Authority team has designed the Fit & Firm facial series to focus on helping you achieve your full skin health potential. Most importantly, it is about designing a simple daily product routine which fits your unique needs and home lifestyle. Just as a commitment to a daily workout routine and nutrition choices can transform your body, a commitment to the daily skin health product routine can transform your skin. Each Fit and Firm facial incorporates three key areas of focus: skin cardio, strength training and topical nutrition.

• Skin Cardio speeds up cell turnover so dry, damaged or discolored cells are revolving off while plump, moist, new cells are being brought to the surface for a clear, healthy glow.


• Strength training combines the power of specialized proteins and Vitamin D to build a stronger support structure for the skin. This step encourages the development of collagen and elastin which are nature’s fillers for a lifted, firm appearance and line reduction.


• Finally, your daily dose of topical nutrition is applied. Just as balanced nutrition is important to boosting your immune health, topical antioxidants are important to protect and nurture the new, fit cells we are producing daily. Less than 1% of the nutrition we ingest ever makes it way to the skin, so it is critical to give the skin its daily dose topically!

The transformation is visible immediately as your skin feels tighter, firmer and smooth to the touch. Your coach will assemble an easy-to-follow home product routine which will keep the results going between treatments. Some fun facts to keep in mind for a healthy skin lifestyle:

1. Simplify – Having a problem sticking to a routine? Consistency is key. Simplify to no more than three to four steps in the morning and at night. In the morning, you need a mild gel cleanser, an anti-oxidant such as Vitamin C and a sunscreen moisturizer. Before going to bed, use resurfacing ingredients such as AHAs and retinols in addition to restorative peptides.


2. Shop smarter - Shop for skin care the way you shop for food, by looking at the cost per ounce. Cheaper is not always what it appears. A product may be priced at $19.99, but it is .2 of an ounce, so the actual cost is $100 per ounce. For $100, you should be receiving professional grade results! Instead, invest in complimentary consultations with licensed experts, like those found at The Indigo Spa to select products ideal for your concerns with professional-grade ingredients.


3. Concentrate on Concentrations – Take a look at the active ingredients and ensure that any treatment product has a pH below four. The human skin ranges from 4.5-5.5 pH. A product should be below the pH level of the skin for maximum penetration. Otherwise, you might as well be using water!

How to Pack Your Own Lunch, Like a Champ

At 5 am my alarm goes off. Up and at it I go. Goal one: Put in my contacts. Goal two: Grab all of my belongings for the day and head to my 6 am workout. I have definitely forgotten my fair share of essential items for the day (e.g., you can ask a few of Hilton Head Health's employees, ha); but one thing I will never forget is my packed lunch. I always bring my lunch box/cooler filled with breakfast, lunch and a few ice packs. After my workout, I have my breakfast within the hour post-training. I wish I could do a hot breakfast every now and then, but I save those for weekends. My two typical breakfast options:

BREAKFAST ONE	BREAKFAST TWO
¾ cup 1-2% cottage cheese or Greek yogurt ½ cup fresh berries (whatever is on sale) ¼ cup nuts (cashews, pecans, or almonds) 2-3 T. toasted oats or low sugar granola	1 cup cooked cereal (oats or buckwheat) or ½ cup cooked quinoa ½ cup mango + ¼ cup blueberries 2 T. homemade nut butter (almond or cashew)

Meal Planning Tip:  I portion out 3-4 breakfasts on Sunday.  Grab & Go daily.

 



My work day begins and soon enough it is 12 or 12:30 pm and I am ready for some lunch. I typically take a thermal walk after lunch or get in a walk before I eat to clear my head. Chef Karla Williams and Chef Carrie know the drill…I take my cooler to the Healthy Kitchen and I typically sit in one of my favorite H3 rooms while they are prepping for an event.  It is like my own personal demo while I reheat my lunch. I am thankful I prepared most of my lunches on Sunday, just like breakfast. I can’t imagine hitting the 12:00 hour five days a week and not knowing what I was doing for my food.  It is too important for me to forget.  No one “forgets” to eat…it simply isn’t a priority in that person’s life at the moment. Below are a few lunches that are easy to meal prep on Sunday while tasting delicious a few days later. I usually repeat these lunch items a few days in a row for meal prepping purposes and will most likely switch things up once or twice during my Monday through Friday.

WEEK ONE	WEEK TWO	WEEK THREE	WEEK FOUR
½ cup cooked whole grain (rice, farro, etc.) ¾ cup cooked roasted eggplant and onions 4-5 oz. coconut slow cooker pulled chicken	¾ cup roasted sweet potatoes ½ cup balsamic roasted Brussels sprouts 4-5 oz. herb grilled pork tenderloin	½ cooked cilantro brown rice 1 cup stir-fried peppers and onions (seasoned) ¼ cup black beans 3 oz. grilled chicken	3-5 cups spinach ¼ cup blueberries, cherry tomatoes, avocado 2 T. sunflower seeds 4 oz. Salmon (from night before) 2 T. homemade dressing

To some, these lunches may appear more like traditional dinners; however, it is essential to have a balanced and satisfying mid-day meal. These meals carry me through most of my afternoon and I know I have done everything possible to set myself up for success. Put in the effort to create a lunch that you enjoy and I promise everyone will start coming to you for daily lunch inspiration. ;)

I had an Eating Disorder, then I Received a Rose

It’s 2015 and I am 30 years old. I am 5’ 8’’ wearing shoes and I weigh 131 lbs. I am a size 2 at Banana Republic and a size 6 at Lululemon. In 2004, I was 18 going on 19 years old. My height was the same as today. I weighed as little as 110 lbs and tested at 9.9% body fat. I was a size 0 or extra small—a size 6 would have been extremely baggy. I was entering my first season as a Division I collegiate soccer player and I had an eating disorder.

Why it started?

It began with a speech from a high school track coach discussing leaning up for endurance sports. I internalized this talk as “time to cut out the fat from my diet.”  Skipping my favorite ice cream in the world, Greaters, turned into eliminating oils, fatty meats, peanut butter and cheese from my diet. At that point,I thought dietary fat would literally make me fat and anything containing what I considered too much fat would give me anxiety. Not too many people knew what was going on until I started dropping the weight.

My parents saw me at my first pre-season soccer game and took me home, ASAP. My heart rate lying down was 47 and 60 seconds later I stood up and my heart rate jumped to 88. According to my doctor, my heart had atrophied (my heart had to work too hard just standing) and I was officially told to stop playing soccer until I could get up to 120 lbs. I was frail, weak and completely unhealthy. I was losing my hair and I was always freezing. My energy levels went up and down. I started seeing two different Dietitians and I had weekly weigh-ins with a doctor on campus. I would drink 2 bottles of water before weigh-ins because I knew I hadn’t done what I was told to do. I knew I didn’t look good, but I wasn’t mentally strong enough to comply with what was necessary for my health. Of course I was seeing a counselor on a regular basis, but something wasn’t clicking. I felt completely out of control, yet I still controlled everything.

How I gained back control.

My teammates were amazing. They kept me strong and full of hope. They invited me to church and I went. They invited me to Athletes in Action, a campus ministry targeting collegiate athletes, and I joined them.  At this point in my life, any genuine support felt amazing. Later on in the school year, I signed up for a summer camp conducted by Athletes in Action that would change my life forever. One of the seminars was a female-only seminar. I walked into the room and everyone received a red rose with the same bible verse, “Let the King be enthralled by your beauty; Honor Him for He is your Lord.” Psalm 45:11.

Boom. This struck a chord with me. It felt like a stack of bricks being lifted off my chest and I finally had a taste of what recovery could feel like—a feeling of freedom with the loss of shame and guilt. I learned a lot in the seminar and since then I have slowly grown to better understand and appreciate that verse. I had to give it all to God and lay down my struggles. I was able to replace my eating disorder with a passion for nutrition and helping those that battle with their weight.

Guess what I continue to learn….no one… I mean NO ONE should define themselves by their weight.

No one is defined by their sport. No one is defined by being a regionals contender or being the best athlete in the gym. No one is defined by an idealistic family of two kids, a perfect house and perfect job. It goes much deeper than that and it comes from a place much higher yet 100% by your side when you don’t even realize it. The rose was more than a rose. It was a symbol that I was enough. It was a symbol of God’s perfect love.

During the holidays, it's easy to get wrapped up into what the next year will bring.  New Year’s resolutions are made and we often strive for something that is either unrealistic or we hope for something within an unrealistic time frame. Instead of figuring out how much weight you want to lose in January or how much you want to squat by March, ask yourself what defines you and how will you let that flow through your life. I realize this is a very open and honest blog post, but I felt it was necessary during this time of the year. Tis the season for lots of roses.

5 Facts about Heart Disease

With February being National Heart Month, this is the perfect time to commit to taking better care of ourselves. Here are 5 facts you should know about heart disease and disease prevention.

1. Heart disease and strokes are not just disease of the elderly.

Most of you probably know that  cardiovascular diseases (CVD) are the leading cause of death in both men and women in the U.S., with heart disease and stroke being the 2 top killers, representing 1/3 of all deaths. But what might surprise you is that more than 200,000 of those deaths per year could be prevented and that 60% of those preventable deaths occur in people under the age of 65.  While there is an impression that CVDs and stroke are diseases that affect only the elderly, the reality is that those diseases are taking the lives and affecting the quality of life of relatively young adults.

2. Thousands of lives could be saved if people recognized the symptoms of a heart attack or stroke and were treated promptly.

The classic “movie heart attack” shows a man clutching  his chest in pain and dropping on the floor, leaving little doubt that he is having a heart attack. And while that does happen in some heart attacks, in most cases the symptoms are not that clear and they are often different for men and women.

Symptoms in Men -

• Chest pain, tightness, pressure or discomfort


• Pain or discomfort in the neck, jaw, back, shoulders or arms


• Feeling weak, light headedness, or faint


• Shortness of breath

Symptoms in Women –

• Shortness of breath


• Unusual weakness


• Unusual fatigue


• Cold sweats


• Anxiety

If you think you may be having a heart attack or think you may be witnessing one, act fast and call 911 immediately. There are medications available, the so-called  “clot busters”; if administered with within the appropriate time frame, they can minimize, if not prevent serious damage.

Those same medications are effective for strokes as well. If they are administered within 3 hours of the onset of stroke symptoms, there is a 75% better chance of having no significant disability 3 – 6 months after the stroke. Think of the acronym FAST to spot a stroke:

F- Face drooping

A- Arm weakness

S- Speech difficulty

T- Time to call 911

To help you spot a stroke using FAST, watch this video from Lafayette General Hospital.

3. You can reduce the risk of heart attacks by 80% following 4 healthy habits. Even small changes in these behaviors translate in significant risk reduction.

• Regular physical activity. Moving  from being inactive to moderately active ( for example, walking 30 minutes a day 5 days a week) lowers  the risk by 50%.


• Maintaining a healthy weight. For those who are overweight or obese, losing as little as 3% of their body weight (200 lb person loses 6 lbs) results in “clinically meaningful” risk reduction.


• Following a healthy diet. Women in the Nurses’ Health Study who consumed 3 half-cup servings of mixed blueberries and strawberries lowered their risk of a heart attack by 34%.


• Not Smoking. Within 20 minutes of quitting, heart rate and blood pressure drop  to normal levels; within 2 weeks, circulation improves and within 1 year, the risk of dying from heart disease drops by 50%.

4. It is never too late to get benefits from improving your health habits.

A recent study published in the Journal of the American Medical Association found men and women aged 45 – 64 who changed their lifestyle to meet recommendations regarding the  behaviors mentioned above, lowered their risk of a heart attack by 1/3. Lead author Dr. Dana King commented, “We want to emphasize that it is not too late to change, and the benefits of a healthy lifestyle don’t accrue only to those who have been doing it all along, but you can make changes in your 50’s and 60’s and have a healthier, longer life because of it.”  Dr. David Katz, Director of the Prevention Research Center at the Yale University School of Medicine also commented saying,

“healthy living is the most powerful medicine of all. It requires no prescription, and all of its side effects are beneficial. It can be tough at times getting there from here, but it’s well worth it and ANYTIME is a good time to start.”

5. Sex is good for your heart. (Maybe I should have put this one first.)

A study published in the American Journal of Cardiology found that compared to men who reported having sex 2-3 times a week, men having sex once a month or less often had almost a 50% increased risk of cardiovascular disease.

I know what most of you women are thinking, this was obviously a study designed and conducted by men. But at least one of the  researchers was a woman, Dr Susan A. Hall, and she commented,

“our results suggest that low frequency of sexual activity predicts cardiovascular disease.”

The bottom line is that the heart is the most important, hardest working muscle in the body and when it stops working so do we. Why not commit to take at least one step to improve your heart health? It doesn’t take a rocket scientist to figure which step most men will be willing to take first.

Indigo Spa InSPArational Speaker: Michelle Poitier

"We need advocates when we can't connect to our own inner strength." - Michelle Poitier

Hilton Head Health's Indigo Spa InSPArational Speaker for February, Michelle Poitier​, shared a snippet of her life's journey during her lecture, "The Power of You".  She spoke openly and personally about: how she's a "surviror"; why and how she became an advocate for  survivors of domestic & sexual abuse and homelessness among female veterans, and those battling Post Traumatic Stress Disorder (PTSD); and more.

 

"What's within you is stronger than what's in your way." - No Barriers Warriors

 

Her journey and what she's learned along the way is truly inspiring.  Her "The Power of You" Lecture was filled with empowering words, endearing life experiences and so much more. Below we've shared a brief interview following her lecture where Michelle shared a little about herself and how she was able to connect her journey to Hilton Head Health Guests' journeys.

 

Explain who you are and what do you do?



Why is it important?



How were you able to connect with Hilton Head Health Guests?

10 Tips to Fight Fatigue

If you’re anything like me, that extra cup of coffee just isn’t doing the trick these days. The effort it takes getting out of bed in the morning feels like the same effort needed to run a marathon. Mustering motivation to get to the gym is like trying to get water from a dry well.  Winter fatigue has kicked in and the cold weather has us weary. Our physical and psychological energy seems dried up. Of course fatigue is not limited to the winter months but, boy oh boy, February seems never-ending.  So how can we put vitality back in our lives and a spring in our step? Here are a few healthy tricks for fighting fatigue:

1. Hydrate: Fatigue can be a sign of dehydration. Your body needs lots of water to perform well so ramp up your water intake.


2. Nap: It goes without saying that a good night’s rest is essential when fighting fatigue. However, a short 20-30 minute nap is also a great energy booster. Napping can be the perfect reset button for both mental and physical fatigue.


3. Move: Limit the time you sit down. Sedentary behavior, like sitting at your desk or watching television, helps to promote fatigue.


4. Move More: Research shows that a moderate, consistent workout just three days a week can provide a significant increase in energy.


5. Laugh:Studies have found that 15 minutes of laughing has the same physiological effect of two hours of sleep. So hit a local comedy club, rent a funny movie or watch silly YouTube videos.


6. Massage: Fatigue can be a result of chronic stress and worry. Massage simultaneously increases circulation and relaxes the central nervous system. Thus, it gets your blood circulating and reduces stress. (Try the Indigo Spa at Hilton Head Health).


7. Oatmeal: Lindsay Martin, RD at Hilton Head Health, recommends having a complex carbohydrate for breakfast, like oatmeal, with a piece of fruit or nuts. Complex carbs offer slower energy release and keep you energized longer.


8. Tea: Lindsay also suggests using herbal teas to boost your energy.  Find a tea that has a nice punch such as passion fruit or ginger.


9. Fish:Omega-3 oils, found in many fish, may also boost alertness as well as quicken mental reaction. Studies have shown that eating fish can make people feel more vigorous.


10. Vacation: There’s nothing like a short vacation for an energy reboot. A warm climate will help you refuel on vitamin D from the sun, heightening both your spirits and your energy.

What works for you to prevent fatigue?

The Transformation Continues: The Indigo Spa

There are many personal benefits and rewards that come from working at Hilton Head Health. One that I find particularly valuable is that the job keeps me honest. The old adage, “Do as I say and not as I do,” is not an acceptable standard at H3. In order to help others, I have to walk the walk. As a result, I often recognize the advice I’m giving others as some that I need to be living myself.

Melt into Serenity

Rewind to yesterday when I melted into serenity while receiving an Indigo Moon, French lavender massage at Hilton Head Health’s new Indigo Spa. As I welled-up with joy during this 50-minute physical, mental, emotional and spiritual nurturance, I was reminded of why so many people pilgrimage to Hilton Head Health, and why it was my turn to experience the magic.

H3 is a place where many guests take the first step toward making themselves a priority. They are mothers that have taken care of everyone else but themselves for years; fathers and husbands who have sacrificed their health to achieve career success and provide for their families; adult kids that have been caring for aging parents; and students that have focused all their energy on academic achievement.

"A large percentage of our guests are people who have woken up to realize that somewhere along the line they put their health on hold, or the perpetual demands of life have caused them to abandon their passions."

The Value of Touch

As I experienced the value of touch, the delight of pleasant fragrances, stillness, and the calming influence of soothing music during my massage, I was reminded that the needs of my career and parenting had benched my own self- nurturance. The Indigo Moon massage was not a luxury, as some would have me believe, it was a needed reset button. Granted, it was a kind reset button - a stressed induced illness could have provided a similar wake-up call.  All the same, it prompted me to slow things down a bit to give my mind, body and spirit much needed love.

Speaking of love, I love the spa’s tagline “The Transformation Continues.”  If transformation refers to the desire for a healthier and happier life, then spa services are the scenic path along that journey. Massage alone has many proven health benefits such as help with anxiety, digestive disorders, headaches and insomnia, just to name a few. Visit the Mayo Clinic for more, in-depth information on the health benefits of massage..

The Tranformation Does Continue

"Indeed, the transformation does continue because doing something nice for yourself creates a healthy mindset that carries over into the remainder of your day."

It’s impossible to get a massage and then want to go out and wreck your body with unhealthy food or dysfunctional living. A massage is an expression of gratitude towards your body and gratitude for your body is a down-payment on protecting it.

So now that I have re-awakened to the awareness that whole-health includes doing caring things for my body, I am sure that I will make good use of our beautiful new spa (next on the list is the Healing Ocean Escape 80-minute massage and exfoliation). I hope you will join me in doing the same. I promise you will not regret it. The transformation really does continue…

Explore the Hilton Head Health Indigo Spa brochure of services here and take that first step towards your transformation.

A Letter to Re-Inspire Your Resolutions

Dearest Alumni, Future Guests and Hilton Head Health Followers,

I have decided to write each and every one of you a personal letter—via H3’s blog.  Not too long ago, I received a photo from a very successful alumnus.  The photo contained bags of clothing she can no longer fit into because they are too baggy. She called it a “moment.”  To this day, she continues to share her moments with me; they are heartfelt and motivating.  Another “moment” was the day she sat in an airplane and was able to fasten her seat belt for the first time in over ten years.  I have a picture of that as well.  Can you imagine the overwhelming joy?  About 5 months after this experience I received another snap shot of her at a New Year’s Eve party…looking confident and beautiful in a stunning black dress.  Her journey is so inspiring and I hope all of you get to hear it someday.



This year, I want to encourage you to savor and appreciate your moments.  Some of you may be seeking these victories and feel like you are at ground zero.  Some of you may be down 10 lbs. since the start of 2015.  Some of you have just returned home from our facility and are experiencing the H3 High.  Soon enough it is going to be mid-March and the New Year’s rush of getting to the gym may have slid and the motivation to continue meal preparation can become a battle.  I want you all to keep after it like the alumnus I shared above.  No excuses and always learning.  She always believed in herself and never let a meal of cheese, wine and bread get in the way of her progress.  She has developed a wonderful relationship with food and she doesn’t let 12 hour workdays get in the way of her fitness.  Get this: she continues to make new goals and set out for something “bigger.”

Take pictures, write in a journal, cook your own food with healthy ingredients, find fitness routines you enjoy, purchase new clothes, buy new shoes, share your success, tell yourself you have what it takes, believe in yourself.

 

My absolutely best,

Lindsay

 

3 Unconventional Ways to Keep Your New Year's Resolutions

It’s 2015! And as always, the New Year means New Year's Resolutions. At the top of the year, everyone is excited and revved up to make life changes and become a healthier, better or stronger person in one way or another. But how long does this 'excited phase' last before your resolutions are long forgotten and you're back to your old habits? Do something different this year! Try these 3 unconventional tips to help you follow through with your goals.1. Focus on what will make you happier.

In order for you to get the best possible results from your resolution, you need to focus on the right type of positive change. Think outside of the box. Figure out the answer to this question: "What could I do to be happier?" Once you know what would make you happier (becoming more active, drinking more water, eating more healthy), begin listing the steps you’ll need to take to change that resolution into a reality.

2.  Create a "To-Don't" list.

As you think about your "to-do" list for the New Year, remember what you don't want for the New Year. This helps you make your goals more realistic and more attainable. For example, your to-do’s might be: you do want to lose 15 pounds and you do want to have more time with your family and children. But, you don't want either activity to interfere with the other. Once you make your lists, you can create solutions for the don't list. In this case, you may want to create a schedule that incorporates more family time and designates your workout time. This keeps you accountable and helps make your resolutions more concrete.

3.  Put yourself in charge.

You have control over your resolutions. No one else does. Others can give you advise and support you, but no one else can make your resolutions come to life for you. Take responsibility for your life and the changes you want to make. With this type of attitude, you are more prone to stick with your plans and realize how much power you truly hold.

Now that you have some guidelines, start revamping your 2015 goals for the “New Year, New You” Contest presented by Hilton Head Health and Yummie by Heather Thomson. Your New Year’s goals could win you a 3-Day, all inclusive stay at Hilton Head Health and the chance to meet Heather Thomson. See full contest details here.

Bermuda Triangle of Food Holidays

Now that the triad of food-centered holidays is surrounding us, it can be difficult to follow the healthy routines we've created for ourselves to follow. All the leftover Halloween candy along with the pies, turkey and extra calories in the coming weeks are enough to push us into the eye of the storm. But there are subtle ways to overcome these temptations and make it out of the Bermuda Triangle of food holidays without sacrificing all our health and wellness goals.

Surviving the Food Holidays Tips:

1. Setting Intentions: Before attending any dinner or event decide how you want to feel at the end of the evening. Setting an intention helps enhance healthier decision-making.


2. Out of Sight Out of Mind: Minimize environmental triggers by socializing away from the food.


3. Buffet Reconnaissance: Survey all the available food at a buffet-style dinner before picking up your plate. This way you will know exactly what you want before having to walk the gauntlet.


4. Bring Insurance: If you offer to bring a dish to a party, bring something you know is on your food plan, thus ensuring you have at least one healthy choice.


5. Check-In: Mid-meal check in with your fullness level. Let your head catch up with your stomach with a 3-5 minute eating interlude.


6. Feed Your Brain: Your brain is primed for pleasure when it comes to holiday meals. Help your brain reach satiety faster by taking several bites of the part of the meal that you like the most. This is not the time to save the best for last.


7. Turn Down The Volume: Make a commitment to enjoy your first go-round of yumminess. Decide not to go back for seconds all through the holiday season in order to minimize volume eating.


8. Wine Warning: Minimize calories and unhealthy choices produced with alcohol consumption by having a non-alcoholic drink spacer between cocktails. Try sparkling water with lime in between each glass of wine.


9. Be Leftover Savvy: Take or package all your holiday leftovers in single portion containers so that you won’t be tempted to overeat the following day.


10. Last But Not Least: Holiday meals as special as Thanksgiving come only once a year so savor every bite by focusing on mindful eating. Give the food the reverence it desires. Put your fork down in between bites. Take in the sight and the aroma of the meal before diving in. Reflect on gratitude for the bounty before you.

Happy Holidays!

How to Progress into a Pull-Up

Here at Hilton Head Health, fitness is more than just weight loss. Fitness is about building physical and mental strength. Fitness is about discovering a better you. Fitness is a way to show yourself  "I can." What better way to show yourself  "I can" than building the strength, stamina, and dedication to complete a pull up?

Progressing to a pull-up varies from person to person depending on body-type and current fitness level. Having said that, the muscles used in a pull-up are the exact same for everybody; Latissimus Dorsi and Biceps being key. A great place to start with this progression are these three exercises below:

Bent Over Row:

The bent over row teaches you to keep proper spinal alignment. It also strengthens the Biceps, Lats, and other upper back muscles.

Lat Pull Down:

This exercise very closely mimics the movement of the shoulder joint in a body weight pull up.

Body Row on TRX:

This row begins to train your body to control itself while working the shoulder joint. This is important for making your nervous system smarter and creating synergy in all the muscles in your body .

There are always more exercises that can be done to build up to and improve the pull-up, but this is a great place to start.