Health and Nutrition Experts Weigh in on Weight Loss Myths

Our Health and Nutrition Experts weighed in on the weight loss myths and shared simple healthy lifestyle tips on Power Up Your Health with Ed Forteau. Hilton Head Health Director of Education Bob Wright and Registered Dietician Lindsay Martin talk about decreasing your plate size, why you should hide your danger foods, what to eat before/after a workout and more to help you on your weight loss journey. Plus, they shed some light on a few weight loss myths

Listen to all their health and weight loss tips from episode 31 here:

Wellness Wednesday: Everyday Wellness

Here at Hilton Head Health, our goal is to help you reach your weight loss and wellness goals and ensure that you achieve long lasting results through nutrition education and personalized programs. We believe that achieving your goals is not a process that happens over night. It involves squeezing small healthy habits into your everyday routine. Here are 5 healthy habits that will enable you to practice everyday wellness.

1. Start your day by eating a healthy breakfast.  This sets you up to be less hungry by lunch and dinner and stops your from potentially overeating at those times.

2. Plan on eating 2-3 healthy snacks a day. Healthy midmorning and midafternoon snacks keep your metabolism revved and this prevents you from feeling deprived.

3. Stay hydrated throughout the day.  Start off in the morning with a big glass of water when you wake up and repeat every 2 hours.  This will give you about eight glasses per day.  Dehydration can mask itself as hunger initially; instead of reaching for a snack, have a glass of water first.

4. Get extra steps in.  Park farther away from the building where you work, take the stairs instead of the elevator, plan a noontime walk after you have your lunch and when you get home at night, eat dinner and then go for a 10 to 15 minute walk or go outside and play with your children.  Instead of meeting friends for happy hour, meet for spin class or a run. Not only will you get more activity in your day but you will have a lot of fun doing it.

5. Get enough sleep. One of the most important factors in any wellness program is sleep.  Aim for seven to eight hours of uninterrupted sleep every night.  Try to keep your sleep times the same throughout the week.  Turn off the TV, cell phone and computer and keep your sleeping area cool, dark and quiet.  Your body needs to go through all the sleep cycles to regenerate itself so the fewer distractions in the bedroom the better.

With proper hydration, nutrition, sleep and motivation, any time is a good time to stay fit, lose weight, and practice everyday wellness! Remember, that “the journey of a thousand miles begins with one step”-Confucious.

 

Nutrition: Men, Pay Attention to Live Longer

This week is National Men’s Health Week. The purpose of the week is to heighten the awareness of preventable health problems and encourage early detection and treatment of disease among men.

And boy do we need the help.

Women outlive men and have done so for many years. In 1920, women outlived guys by an average of 1 year; now it's 5 years. Why? According the Men’s Health Network – www.menshealthnetwork.org, men die younger from: heart disease, cancer, diabetes and many other chronic diseases. Probably because we are less likely to practice good health behaviors than women, more likely to engage in unhealthy behaviors than women and are less likely to seek medical attention when we need to. In fact, men are 24% less likely to have visited a doctor in the last year; half as likely to make an appointment with a physician for preventative purposes and less likely to follow medical advice after a diagnosis.

The good news is that progress is being made, it wasn’t too long ago that women were outliving men by 7 years. But more can be done to narrow the gap even further. It starts, obviously, with practicing the fundamentals of good health - the things that have been the cornerstone of H3 since its inception:

• eating well,


• exercising regularly,


• sleeping well,


• managing stress,


• avoiding tobacco


• and drinking alcohol in moderation (for more specific guidelines, click HERE.)

But as men we have to do a better job of taking advantage of the health care system by following the recommended preventive and diagnostic screenings. Clearly, the sooner a condition can be identified, the greater the opportunity to manage it. For an updated list of screening tests and when men should have them, go to the Men's Health Network.

While this article is about men’s health, it affects women as well.  To quote Congressman Bill Richardson,

“Recognizing and preventing men’s health problems is not just a man’s issue. Because of its impact on wives, mothers, daughters and sisters, men’s health is truly a family issue.”  

Because men are less likely to take care of their health on their own, we need the help of the women in our lives. Theresa Morrow, from the support group, Women Against Prostate Cancer, put it this way,

“The role of women in keeping the men in their life healthy is invaluable. While it may pain you to nag your husband (or other men you care about) about one more thing, do it anyway. If you recognize unusual symptoms in your loved one, do whatever it takes to get him the help he needs; it may save his life."

Wellness Wednesday: Can a Hangover KILL your Diet?

I recently made a dubious discovery. Dubious because inherent in the discovery is an admission of guilt, information I can no longer ignore and validation of a long-held belief. Rather salacious sounding, right? Salacious indeed because the discovery, backed by scientific research, is that

a hangover makes you crave greasy, fatty foods.

A night of boozy indulgence is often followed by a day of drive-through extravagance. The alcohol aftermath is an intense craving for high-fat foods. We know that our resolve dissolves in alcohol, but it turns out that our willpower is challenged long after the drinking is over. What’s responsible for this inconvenient side effect? A brain chemical called galanin.

According to William Gruchow, a professor and researcher at the University of North Carolina at Greensboro, galanin increases our appetite for fats, and eating fat produces more galanin.

As it turns out, alcohol consumption also increases galanin production.

The vicious circle isn’t hard to decipher:

1. I go on a bender (or really just have one glass of wine too many) and crave a big, greasy burger the next day because the excess alcohol has pumped up my galanin.


2. I indulge in the burger, (let’s face it, a burger is super yummy). The fat in the burger generates even more galanin. Ugh!


3. Then I crave more greasy food so I opt for the fries, chips, pizza…all the traditional hangover fare.


4.  Before I know it, I’m slouching in the corner of the couch feeling sick and full while watching a marathon of Desperate Housewives.

Another factor in this disastrous dynamic is that a hangover makes us green around the gills. Because we think they’ll make us feel better, comfort foods are the solution to the discomfort. Of course this is flawed logic, but it happens all the same.

Alcohol consumption is fraught with danger for the well-meaning dieter. It comes with copious amounts of unwanted calories. It creates a euphoria that quietly shackles our willpower, thus leading to unwise food choices. AND, now we know it has us craving greasy, high-fat foods the next day.

I’m not suggesting you give up alcohol during your weight-loss journey, but it is important to really monitor your consumption. Success in any worthy endeavor hinges on removing obstacles. Take a look at your regular alcohol intake and ask yourself if it’s sabotaging your success in any way. Perhaps it’s time to put galanin on a leash.

Friday Fitness: Office Fit - 7 Exercises to Do at Your Desk

During the week, how much of your time  is spent sitting?

The answer is probably too much.

For some, getting up early to work out or trying to find the time after work, with family or household commitments, is challenging. Wouldn’t it be nice to actually get some of your workout in during the day at your desk and leave more time after work for family or other activities? These exercises won’t take the place of a regular cardio or strength training program but they will help to keep muscles toned and relaxed. Here are 7 exercises that can be done right at your desk with no equipment needed.

1. Shoulder circles - to relieve stress that can result from hunching over your keyboard:

Sitting tall, roll shoulders up by the ears and slide the shoulder blades down your back 10-12 times.  Then do the same with a forward motion, trying to open the space between your shoulder blades.



 

2. Knee raises - to tone your thighs and stabilize your core:

Pull knees up to your chest, alternating legs.  Try to pull up with the quadriceps and stay sitting tall to keep the core muscles activated.



 

3. Leg extensions - to strengthen thighs and stretch hip flexors:

Sitting in your chair, keep knee bent and raise your right foot up a few inches from the floor. Extend the leg straight out in front of you, thigh in line with your hip. Return to start for one repetition.  Aim for 10-12 on your right leg and repeat with your left leg for one set.



 

4. Tricep dips – (in your chair) to strengthen the back of the arms:

Put your hands on the arm rests of your chair and raise your body up and off the seat, pushing through the backs of your arms. Raise and lower without coming all the way down to a seated position for one repetition. Repeat 10-12 times for one set.



 

5. Knee to elbows - alternating side to side to work the obliques:

Sitting tall, rotate to the right side and bring your left elbow toward your right knee. Rotate to the other side bringing your right elbow towards your left knee for one repetition.   Aim for 10-12 repetitions on each side for one set.



 

6. Spinal stretch:  to alleviate back tightness and enhance spinal flexibility.

Sitting tall in your chair, rotate to the right by lightly placing your hands on the right arm or the back of your chair. Then turn to look over your right shoulder, keeping shoulders down and relaxed while rotating through the waist.



 

7. Neck and ankle circles:  to enhance ankle and neck mobility and alleviate tightness.

Sitting tall with your shoulders relaxed, slowly rotate the head all the way around 10 times and repeat in the other direction. The same can be done with the ankles, keeping the foot and ankle relaxed.



 

Extra Office Fit Tip: Try to walk around every two hours or so to not only get more steps in but prevent blood pooling in the lower extremities and be sure to keep hydrated during the day. Just these few changes and exercises can keep you happier and healthier at work.

What Makes a Habit?

According to Webster, a habit is “a usual way of behaving:  something that a person does often in a regular and repeated way.” A better defined explanation I found in the American Journal of Psychology is “a habit, from the standpoint of psychology, is more or less a fixed way of thinking, willing or feeling acquired through previous repetition of a mental experience.”

Typically a person doesn’t notice a habitual behavior because while taking part in the habitual task, a person does not need to be mentally engaged.

Therefore these behavioral patterns are imprinted in our neural pathways, making old habits hard to break and new habits just as hard to form.

However, new habits, specifically healthy habits, are possible to form through repetition. As healthy behaviors are repeated consistently, there is an incremental increase in the link between the motive and the action. This increases the automaticity of the behavior. I have heard many people say that habits are formed by completing a task 21 days in a row. After those 21 days, abracadabra, a habit is formed. Unfortunately, this is not the case. Habits take time, mental dedication, persistence and work to maintain. There are three phases of habit formation: honeymoon, fight thru and second nature.

The honeymoon phase is where it starts. Characterized as the “easy phase,” the habit at this stage is something new, refreshing, and possibly inspired by someone or something. Starting something new gives us that renewed feeling; however, at some point this honeymoon phase must come to an end. The fight thru phase is when inspiration starts to fade and reality sets in. You find yourself struggling between the new positive habit and fighting the old habit which creeps back in. In order to move forward and make it to phase three, you have to fight thru this stage. To help get you to the fight thru, try these techniques.

1. Recognize: It is essential to succeed in stage 2 if you recognize the fight. To move past this stage, you need to enter and openly state you’re in the fight thru stage. Remember every fight thru you win will make the next easier, and every one you lose makes the next one easier to lose. Keep your determination. Push forward.

2. Ask yourself: “How will I feel if I do this?” and “How will I feel if I don’t do this?” Feel the positive emotion in winning the fight thru and the negative in losing. Having an emotional connection brings about a relationship, thus a further commitment to the fight thru.

3. Project your life: Imagine how your life will be like in 5 years if you didn’t make these changes. Make sure you are honest with yourself; let yourself feel what life would be like if the changes are not made.

The final stage is phase three, second nature. Entering this phase, you feel like you are getting into the habit or “getting in the groove.” Once you get to the second nature stage, there are still a few disturbances which could potentially send you back to the fight thru.

1. Discouragement: Fight against negative results which discourage you and your new habitual thinking. Start to think “I can do it” and “this is working.”


2. Disruptions: Be mindful and aware of individual experiences affecting your new pattern, i.e. vacation, illness, weekends and holidays.


3. Success Seduction: Remember to not focus solely on positive results because this could decelerate progress. Gaining great results begins with a great plan and process.

Stages can indeed fluctuate; an experience may send you back to stage two or winning a few fight thru’s may move you to stage three. just remember that great habits are formed daily. Positive habits are not easy and they require time and hard work. Being great requires sacrifice, which may mean doing things that others won’t do or can’t. Positive habits require consistent commitment. Remember Bob’s saying:

“Weight follows behavior, it just takes time.”

Make the commitment to yourself, be dedicated to make it past the fight thru, even though you may go back to the fight many times, each and every time getting stronger and reaching new levels of success.

Coaching Corner: Be realistic with meal planning

While meal planning is essential to weight loss or weight management, it can be challenging for many.  There is no single right way to meal plan and many factors affect how we do it and how consistent we are.  Our palettes change, life demands more time in other areas, travel, motivation, levels shift… whatever the reason, if we look at meal planning from an “all or nothing” approach, we will not find success.  Be realistic with your planning, even if that means starting with planning 2 meals for the week, because having success in that will only bolster your confidence to take on more the next week.

Lindsay, H3's Registered Dietitian, shares with us a few more pictures of her meal planning.   Enjoy!

Roasted Vegetables with Rice Pilaf and Chicken is a combination of leftovers from different meals—using simply seasonings like garlic powder, onion powder, salt and pepper make these different foods taste great together.

The peanut butter hummus is always a huge hit.  I had sliced apples and carrots to go with it—later on that week I sautéed the apples with seared pork tenderloin.

Anyone that knows me KNOWS that I love salmon.  I have finally mastered the “sear” and because it cooks up so quickly I spent more time on the quinoa pilaf and roasted broccoli—both home runs and easy to incorporate into other meals throughout the week.

Healthy Recipe: Mussels and Clams in Garlic White Wine Sauce

This is a great simple yet crowd pleasing dish. Fresh and local seafood will make it even better!

INGREDIENTS:

1 tsp. Olive oil

½ lb. Mussels, cleaned and scrubbed

½ lb. Clams, cleaned and scrubbed

1 Onion, chopped fine about 1 cup

2 Garlic cloves, minced

¼ tsp. Crushed red pepper flakes

2 Bay leaves

½ c. Dry white wine, chardonnay or Chablis

¼ c. Fresh parsley, chopped

STEPS:

• Prepare a hot pan that has a lid about medium size like a large sauté pan.


• Add olive oil, wait until hot, and then add onions, garlic, crushed red pepper flakes, and bay leaves.


• Cook until onions and garlic are soft.


• Turn heat to medium high, and add cleaned mussels, clams, and white wine.  Put a lid on it.


• Let mussels and clams steam for a few minutes but make sure to shake pan to move ingredients around in pan. This will take about 5 minutes.


• Turn heat to medium low and simmer for another 5 minutes or so.


• Remove lid and discard any unopened shells.


• At the very end stir through the parsley and garnish with lemon wheels.

NUTRITION:

SERVINGS 8; SERVING SIZE 2 mussels and 2 clams; CALORIES 70kcal;

PROTEIN 7gm CARBOHYDRATES 3gm; SODIUM 160mg;

Healthy Recipe: Moroccan Couscous

[caption id="attachment_11065" align="alignright" width="400"] Moroccan Couscous[/caption]

INGREDIENTS:

 

1 Tablespoon  Vegetable Oil
½ each Onion, diced

1 each Roma tomato, seeds in, diced

Pinch  Saffron

½ Teaspoon Tumeric

½ Teaspoon Ginger, ground

½ Teaspoon Black pepper, ground

To Taste Salt

4 Cups Water or Stock

¼ Cup Carrot, diced

¼ Cup Turnip, diced

¼ Cup Butternut Squash, diced

¼ Cup Zucchini, diced

¼ Cup  Yellow Squash, diced

¼ Cup Garbanzo beans

¼ Cup Peas

½ Cup Couscous

PREPARATION:

• Collect all ingredients. On medium, heat oil.


• Sauté vegetable oil, onion, roma tomatoes, saffron, turmeric, ginger, black pepper, and salt on low for 10 minutes.


• Add water for stock, boil for 20 minutes.


• Add carrots and turnips, cook for 5 minutes.


• Add butternut squash, cook for 5 more minutes.


• Add the rest of the vegetables and cook until all are tender.


• Drain, reserve broth and vegetables, and keep warm.


• Mix the couscous with the broth, covering ¼ inch above. Cover with plastic and let set for 15 minutes.


• Fluff cous cous with fork. Plate and place the vegetables on top. Add extra broth if needed.

 

Servings:   2

Serving size:  1/2 cup

Calories:   180

Healthy Recipe: Mixed Berry Cobbler

Chef's Note:  You could use this same recipe for peaches, pears,apples or even plums.

INGREDIENTS:

1 ¼ cup Flour

½ cup Brown Sugar

2 tsp. Baking Soda

½ tsp. Cinnamon

Pinch Nutmeg

¼ tsp. Salt

¼ cup Butter, unsalted, softened

½ cup Non-fat Buttermilk

FILLING:

¾ cup Granulated Sugar

2 Tbsp Cornstarch

1 cup Water

6 cups Mixed Berries, fresh

DIRECTIONS: 

• Preheat oven to 350˚ F.


• In a small bowl mix brown sugar, flour, butter, buttermilk, spices, baking soda and salt.


• Mix until butter is evenly distributed.


• In a medium sauce pot, mix sugar and cornstarch.


• Add water and cook until you have made a sugar syrup, about 5 minutes.

• In a medium size Pyrex dish, place berries in dish then pour sugar syrup over berries.  Top with cobbler mixture.

• Bake in oven for about 30 – 45 minutes.

Serve warm with your favorite low-calorie ice cream!

NUTRITION:

Number of servings: 20

Serving Size: 1/20^th of the pan

Calories: 135

Fat: 4.5 grams

Nutrition: SURVIVING A RESTAURANT MENU

Realistically, most of you will be going out to eat at least once per week.  Whether it is for lunch or dinner, here is a tip that has helped me choose a healthier meal as well as feeling satisfied before I walk out the door.

• Look at the ENTIRE menu and utilize various components (e.g., sauces, dressings, vegetable medleys, starches, proteins, etc.) to complete YOUR dish.
  
  
  
  • ITALIAN RESTUARANTS: side salad or minestrone soup to start.  Half order of gnocchi that is typically made with cream sauce, BUT substitute it for the marinara sauce that has been paired with the spaghetti and meatballs.  You could mix and match almost any sauce with any protein or pasta dish.
  
  
  • SANDWICH & SALAD CAFES:  when ordering a salad, check out if there are particular vegetables from the sandwich section that could added to your greens.  For example, I ordered a Greek chicken salad the other day and asked for the roasted eggplant, squash and zucchini medley to be added to my salad—this medley was originally spotted on the Vegetarian Panini.  Cross-utilization.
  
  
  • AMERICAN/STEAKHOUS:  If you want the salmon or steak, but aren’t thrilled about the butter loaded mashed potatoes on the side, then substitute it for double vegetables or look at other starches on the menu that could easier pair well with the protein.  Brown rice pilafs, half of a baked sweet potato, or the dinner roll that comes in that ever-so-tempting bread basket.
  
  
  • BURGERS/BARBEQUE:  A lot of burger or barbeque restaurants can make delicious vinegar-based coleslaws.  To get extra vegetables out of a grilled barbeque chicken sandwich, leave the top half of the bread on the side, ask for your chicken “dry”(meaning bbq on the side) and a slaw to top as your “vegetable” condiment. Pair with a side salad or steamed vegetable.
  
  
  
  

Wellness Wednesday: Drinking Alcohol, The Health Pros and Cons

 



H3′s very own, Bob Wright, was featured in an article on grandparents.com.  This is a GREAT read outlining the health effects of drinking alcohol.  “Resolve dissolves in alcohol.” Grandpa Bob Wright gives advice to his fellow baby boomers!  Awesome article, Bob!!   Click the link below and share with your family and friends

http://www.grandparents.com/health-and-wellbeing/health/drinking-alcohol

 

Healthy Recipe: Balsamic Vinegar Glazed Acorn Squash

The Acorn squash is great for both sweet and savory preparations.  It may be easily substituted for the sweet
potato.

INGREDIENTS:

Balsamic vinegar  1 cup

Honey  2 tsp.

Bay leaf  1 leaf

Rosemary sprig  1 sprig

Acorn squash  3 lbs.

Olive oil 1 T.

Salt  ½ tsp.

STEPS:

• Glaze:  In a small saucepan combine balsamic vinegar, honey, bay leaf and rosemary sprig.  Bring to boil; reduce heat.  Simmer gently, uncovered, for about 25 minutes or until mixture is reduced to 1/3 cup.  Remove and discard the rosemary sprig and bay leaf.


• Meanwhile, preheat oven to 425°F.  Spray a 15X10X1-inch baking sheet with olive oil cooking spray; set aside.


• Using a sharp knife, half the squash, cutting from blossom to stem ends.  Remove seeds and discard.  Cut squash crosswise into 1-inch slices, discarding stem ends.  Place squash in a single layer on prepared baking sheet.  Drizzle with olive oil and sprinkle with salt.  Turn each squash slice to coat with oil.


• Roast uncovered for about 45 minutes or until squash is tender and browned, turning slices once or twice.  Transfer squash slices to a serving platter.  Drizzle balsamic vinegar glaze over squash.

NUTRITION:

SERVINGS 8; SERVING SIZE ½ (1 inch) slice.; CALORIES 78kcal; FAT 2gm

Book Review: Month of Meals

The American Diabetes Association has published a new and improved version of their popular book series Month of Meals. We started carrying the original series of the books in the Fit Shop in the late 1990’s and did so for many years.  Each book in the series provides recipes for 30 breakfasts, 30 lunches and 30 dinner.  All of the meals were designed to be nutritionally compatible, you could mix and match any breakfast with any lunch and any dinner. Making it not only a healthy recipe book, but an clever menu planning tool as well.  We carried the books in the shop  for many years until the books became dated and better resources were available. Now, it’s back and better than ever. The new updated edition, based on  latest nutritional guidelines for diabetes, has 167 breakfast, 167 lunches and 167 dinners, over 300 snack options and again compatible with each other .  Together there are over 4,500,000 daily menu combinations. (Give me a call when you have tried them all) The recipes are simple, healthy, tasty and most importantly it takes the guess work out of meal planning.

The basic meal plan; breakfast, lunch, dinner and 2 snacks, totals about 1500 calories, but it can be adjusted down to 1200 or up to 2100 calories. While the menus are designed specifically for those with diabetes, they are appropriate for anyone looking for healthy recipes.

Coaches Corner: Winter Olympics Fitness Tips

Elite athletes are not always born great, often they are “made”. There are countless athletes out there who are strong, agile, fit, healthy, skilled, kinesthetically aware, confident, optimistic, and so on and so forth. What separates someone who is born into an everyday athlete from someone who is made into an Olympian? A passion, a purpose, and a plan.

Seppe Smits, a 22 year old from Belgium, had a dream of being the first Belgian to ever snowboard in the Winter Olympic Games. Growing up, Smits had always had a passion for adventure, but he never quite found something that could completely satisfy his craving until he went snowboarding on a vacation to the mountains. Coming from a country with no mountains, the only way Smits could practice his snowboarding at home was at an indoor ski dome one hour from his house; which he went to at least three times a week. If Smits wanted to actually snowboard on a mountain, it was a 20 hour road trip for him and his mother. One evening, Smits was practicing a back flip and ended up landing on his shoulder, causing his collar bone to break. Instead of giving up, he used that 4-5 month recovery period watching countless videos of elite snowboarders, over and over again, to better understand the mechanics of the sport. In 2012, Smits competed in his first Big Air competition, and won. This year, 2014, at the Sochi, Russia Olympic Games, Smits will be making history as Belgian’s very first Olympic Snowboarder.

There are perhaps thousands of things that go into making an Olympic athlete. But when all of those things are broken down and simplified, they become a passion, a purpose, and a plan. The idea sounds simple, and in fact it is, but; often times, greatness stems from simplicity.  Seppe Smits had a passion for great adventure. His self-driven purpose was to make history as Belgian’s first Olympic snowboarder. His plan; understand the sport by analyzing videos, go to the indoor ski dome at least 3 days a week, take vacations to the mountains, and compete in competitions. When you really think about it, this concept doesn’t just apply to Olympic athletes. Having a passion, a purpose, and a plan can turn the average into the great.

It is very easy in the Winter time to make excuses not to exercise. It’s colder outside, the weather is bad, there’s too much ice, less motivation with less sunlight, the list goes on and on. But where there is an excuse there is a solution. Heck, if Seppe Smits can train to be an Olympic snowboarder in a country without mountains, then we can learn to stay active without the access of ideal weather/temperature conditions. For long term success, all we need is a passion, a purpose, and a plan. In this case, finding a passion means finding something you enjoy. Instead of using your energy thinking about why you wouldn’t enjoy something, use that energy to keep an open mind and actually try new things. Who knows, maybe you’ll surprise yourself. Finding a purpose means finding a truly motivating reason to stay active. To help you find that purpose, answer yourself a few questions?

•  How would staying active in the winter positively impact my life?


•  What do I hope to gain from being active?


•  If you’re looking for a beach body, how would that lifestyle permanently improve your life?

Having a plan means coming up with ways to stay active. Seppe Smits used an indoor ski dome, what resources do you have? Perhaps you feel like you don’t have many resources. Below are five tips to help you stay active in the winter;

1)      Body Weight Exercises: Body weight exercises can be done in the comfort of your own home. They are a good way to build strength and can even get your heart rate up when done in a circuit. Below is an example of something you could do.

2)      Find a friend to go to the gym with: Often times when we depend on ourselves to go to the gym, we may decide last minute not to go because of ____________ (fill in the blank). But when you are scheduled to meet somebody, you are more likely to go because you don’t want to let them down.

3)      Wear layers: If you are someone who enjoys the outdoors, it can be cumbersome to wear big bulky jackets. Simply wearing 3-4 thin layers (2-3 shirts [short and long sleeve], thin jacket, workout shorts, workout pants, 2-3 layers of socks, shoes, 2-3 layers of thin gloves, scarf, earmuffs, and a hat) can be just as, if not more, protective from the cold and it is more comfortable to move in as well.

4)      Turn Your Shoveling into a workout: If you live in a place where it snows a lot, you can turn your shoveling into a workout. If you would like to measure improvements, you can time yourself each time you have to shovel and try to set a new record! Be sure to keep your core engaged and use your leg strength while shoveling in order to reduce the risk of low back aches.

5)      Have a quality warm-up: Warming up is always an important part of the workout. When our muscles are warm they are less prone to injury. Not only that, but warming up is exactly what it implies, you become warmer. The cold temperature may not go away, but after a quality warm-up it will certainly be more tolerable.

There is never a good time to do something, but the best time is always now. Let this winter be your time to discover/rediscover a passion, a purpose, and a plan. Use this time to teach yourself how to conquer mountains when all you have access to are hills. Use this time to further define yourself. Use this time to take your something average and turn it into your something “great”.

Healthy Recipe: Ham, Egg and Cheese Quinoa Cups

These perfectly pop able bites are packed with protein, and they take no time at all to make.  Simply combine all the ingredients in a bowl.

Ingredients

2 cups Quinoa, cooked (about 3/4 cup uncooked)
2 Eggs
¼ cup Egg substitute
1cup Zucchini, shredded
1 cup Sharp cheddar cheese, shredded
1/2 cup Canadian bacon, diced
1/4 cup Parsley, chopped
2 Tbs. Parmesan cheese, shredded
2 green onions, sliced
¼ teaspoon Salt and Pepper

Method

• Preheat oven to 350 degrees.


• Combine all ingredients in a large bowl and mix to combine.


• Lightly spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup.


• Bake for 20-25 minutes, or until the edges of the cups are golden brown.


• Let cool for at least 5 minutes before removing from the mini muffin tin.

Serves: 14  Serving Size: 1  Calories: 100  Fat: 4 grams  Protein: 6 grams  Carbohydrates: 8 grams  Sodium: 180 milligrams  Fiber: 1 gram

Fitness Friday: How to stay focused and committed to your plan

It’s a New Year: time to refresh, reboot, recharge, revitalize, restore. As we start this New Year, I want you to think about this word…. commit. The dictionary definition of commit is: 1. Carry out or perpetrate 2. Pledge or bind (a person or an organization) to a certain course or policy. Now this is sometimes easier said than done, right?  There are many distractions and many things going on in all of our lives that fitness sometimes drops off the priority list. Having this word “Commit” flash up on your cell phone, little post-it notes around your house or on your mirror, maybe a picture or quote by your bed to remind yourself of the commitment you made to yourself can help keep your commitment in perspective . Your commitment to your own health is dependent upon the importance you give it; only you can change you. You are what you make of your commitment. This means you need to have a plan---if you fail to plan, you plan to fail! Commitment needs structure, guidance, and some positive reinforcement when the goal is to make long term, lifestyle changes. How can you stay focused and committed to your plan? Try these suggestions:

1. Change your perspective

Shift your thinking from what you were to what you want to be. This may sound like a big challenge, but it’s not as big of a leap as you think.  Stop using your busy life as an excuse not to exercise and start viewing exercise as a way to set a strong example for her spouse, kids, and/or grandkids. At first it may appear as time away from them, but then you will realize your family will see what you’re doing and may even join you.

Start thinking that working out during odd hours as a blessing rather than a sacrifice. Find inspiration in others, looking outward for extra motivation. Take inspiration from everyone you meet, even people who can’t be physically active. This personally makes me feel exceptionally grateful! Whether you need to hang an “I’m lucky” sticky note on the mirror, or you can see the power of health in your family’s eyes, committing to a fitness routine begins in your head. Commit to yourself!

2. Set a goal

There’s nothing more motivating, although sometimes even scary, than that first 5K looming in bold letters on the calendar. Set SMART goals that include Specific, Measurable, Attainable, Realistic, and Timely goals. If it’s the race you’re interested in, register early and commit to an exercise program that will get you in the proper shape by race day. Provide yourself clear milestones, and as you progress toward your goal, you’ll find a ripple effect occurs and things fall into place in your work, home life and health. Of course the goal doesn’t even have to be an organized race. Maybe it’s a mission to get on and off the floor with your 2 year old grandson or fit into that old pair of jeans buried in your closet. Whatever it is, define it, write it down, and revisit it daily.

Make sure it’s realistic and that you can and will adapt your life to meeting those goals. Things in your life may have to change, if you do not change direction, you may end up where you were to begin with. Commit to your goal.

3. Schedule a regular workout time

Some of the most committed exercisers do it every day before the sun comes up or late at night when the kids are in bed. Sit down with your weekly schedule and try to build in an hour each day. It’s easy (I didn’t say maintaining your health would be easy) to stay in bed. But you have to set an alarm and take the extra initiative. Then you’ll find you have more energy and can be more efficient throughout the day.

If you convince yourself you’ll fit in a workout sometime after that last meeting, once the kids go down for a nap, or when your spouse arrives home on time, failure is certain. Write your workout on your calendar, set up daycare, and rearrange things around this one time as if it were any other important appointment you have to keep. Use technology like daily e-mail reminders, workout journaling websites, or phone applications to keep you on task. That time is your time, commit to your body!

4. Think fun and variety

By nature, humans need change and variety to stay motivated. We also need and like to have fun, even while we’re working hard so why can’t we have both?

Whether it’s a cardio or toning and sculpting class that changes choreography every week or a trail run that changes scenery every season, design your exercise routine around a variety of exercise methods. Cross training is an ideal way to develop a "balanced" fitness program. Varying your workout routines engages different muscle groups. Make sure you include activities you truly enjoy and look forward to doing. Think movement that's more like recreation and makes you forget you're working out like dancing, hula hooping, or playing sports with family and friends. Listen to your inner kid voice when choosing the best workout for you.  Workout variety also challenges your body in unique ways, which may introduce you to new muscle groups you didn’t even know you had. Commit to movement.

5. Reach out to others for support

In America, some tend to have trouble asking for help, yet in order to stick to a fitness commitment, we need enthusiasm and encouragement from other people.

Maybe building exercise into the family life could be seen as a necessity. Maybe taking a walk or bike ride replaces watching TV together.  For others, it’s finding a friend with a shared drive for running, and planning scheduled workouts together. It is easy to hit the snooze button when it’s just you, but much harder to leave a friend waiting at the track. You are 50% more likely to adhere to your workout when you do it with another person. Consider staying in touch with people you met here at H3, following and starting a fitness/health blog.  Also consider joining a social networking site or online community with fitness trainers and nutrition experts and support from other people trying to lose weight and maintain healthy eating and exercise routines.  People who get this kind of online support are proven to lose three times more weight than people going it alone.  Lobbying your workplace to offer on-site fitness classes will also support your mission for a healthy lifestyle.

Start thinking of yourself as the person you want to be, set a goal, enlist a friend, mark it on your calendar and have some fun. You’ll be setting yourself up for a lifetime of better health, more happiness, and more energy for everything else in your life.

Commit to yourself…Commit to your goal…Commit to your body…Commit to your Movement....Commit to your Health…. Commit to your Life!

Coaching Corner: STAYING HYDRATED DURING EXERCISE

January has arrived.  The start of a new year often brings resolutions.  Hopefully, your resolutions involve stepping up your fitness program, which may have lagged during the busy holiday season, or even beginning fresh with a new program that may be long overdue.  There are a lot of components to consider when putting together your plan, but no matter what type of exercise regiment you decide on, make sure to incorporate proper hydration into your program.

Proper hydration is one of the most important aspects of healthy physical activity. Drinking the right amount of fluids before, during and after every physical activity is vital to providing your body the fluids it needs to perform properly.
There are several variables that determine how much water you need during a workout.  Below are some points to consider.  For purposes of this discussion we will be focusing on hydration during an average fitness workout of 60 minutes.  If you are performing workouts longer than 60-90 minutes in duration, training for a marathon, triathlon, or other special event, you will need to seek hydration guidelines for those specific situations.

Air Temperature and Humidity: The higher the temperature rises, the greater your sweat losses. In fact, during intense exercise in hot and humid conditions, we can sweat up to 3 liters, which is almost all of the water in the bloodstream. To replace the water that is lost from the bloodstream, the body takes water from its tissues or uses the fluids that you drink during and after exercise.  But in humid conditions, sweat takes longer to evaporate from the skin because the air already contains a lot of water. So, in these humid conditions, the body tries to cool itself by sweating even more. If you do not replenish the water that your body loses, you will become dehydrated.  The amount of water your body needs to stay hydrated depends on your body weight, body temperature, and the type of exercise you are doing. If you are dehydrated after an exercise session, it will take time to replenish the body's water. Drink several glasses of water spaced out throughout the day.

Intensity: The harder you work out, the more you perspire.

Body Size and Gender: Larger people sweat more. Men generally sweat more than women.

Duration: The longer the workout, the more fluid you lose.

Fitness Level: Well-trained athletes perspire more than less fit people.  The reason is that athletes cool their bodies through sweat more efficiently than most people because their bodies are used to the extra stress. As a result, fluid needs are higher for highly trained athletes than for less fit individuals.

Other Beverages: Do not drink juices or sodas during exercise, because these drinks contain more than 10% carbohydrates (sugar) and are not absorbed well during exercise.  Sports drinks usually contain less than 8% carbohydrates, but these can lead to too many calories if you drink too much of them. The best way to hydrate is simply water.  If you’re exercising for less than an hour, water is all you need to keep you hydrated. If you’re exercising for longer than an hour, sports drinks can provide extra fuel.

Hydration Pre-Exercise:

Drink about 16 ounces of water 1 to 2 hours before you exercise.

Drink about 8-12 ounces of water 15 minutes before you exercise.

Hydration During Exercise:  For workouts of less than 90 minutes the rule of thumb is to drink 8 ounces of water over each 20-minute period.  Drink cool water rather than cold water, because the body absorbs cool water faster.  Replace fluids regularly during exercise. Drinking water is the only way to rehydrate and cool your body from the inside out.

• Drink about 4-5 ounces water every 10 minutes during exercise.


• Have about 34 ounces (1 L) of water on hand per hour.

Remember that you need to be replacing the fluid you lose while you are exercising, do not wait until you finish. The sooner you start to replace the fluid the sooner you will recover.
Hydration Post-Exercise:

Drink about 16 ounces of water just after exercise.  Post-exercise hydration gets your fluid levels back to normal and can help with recovery.  Sports drinks that include sugar or salt in them will help you increase the fluid that goes into the body.  They also can replenish the salt and minerals lost through sweating, although a healthy diet is usually adequate for this.

*Do not take salt tablets. Salt tablets make dehydration worse because they drain the water from your body.

Dehydration can cause fatigue, headaches, muscle cramps, dizziness and lead to heat exhaustion or even heat stroke.  It also can raise your heart rate as the body works harder to stay cool.  Even if you’re just a little dehydrated, it can decrease your performance.  Dehydration can occur during any type of physical activity. It doesn't have to be hot. You don't have to have visible perspiration. You can become dehydrated indoors, in a pool or lake, or skiing on a winter day.

Since dehydration that exceeds 2 percent body weight loss reduces exercise performance, it is advised to begin exercise well hydrated, replenish fluids regularly during exercise and replace fluid losses after exercise.

Be alert for conditions that increase your fluid loss through sweat (high temperature, high humidity, very high intensity, for example).

Remember swimmers sweat, too. Like any athletic activity, when you swim, your body temperature rises and your body sweats to keep from overheating. You may not notice because you are in the water, but you can become dehydrated. Swimmers, athletic or recreational, need to drink fluids before, during and after swimming, even if you don't feel thirsty.

COACHING CORNER: 2013 YEAR IN REVIEW

As 2013 is coming to an end, I would like to highlight Hilton Head Health moments that have made an impact on me, the program and the staff over the past 12 months.

1.  Devin’s Dash.  This was only my 2^nd year being a part of this special event, but it brings everyone together for a great cause.  Some guests ran or walked their first organized 5k this year and most said they would do it again.


2. Cooking Demos.  It has been a blast to be standing next to Karla Williams during the Monday Cooking Demonstrations offered in the Healthy Kitchen.  It has also been an honor to witness guests try something new for the first time, have an “ah-hah” moment or get excited about our Roasted Butternut Squash Soup—it’s the little things in life, right?


3. THAT FEELING after treading.  Lets be honest—treading is HARD.  Treading is exceptionally hard when you are at a 15 degree incline and expected to hold that for an entire minute before moving it down to a 14 degree incline—yes, we realize this isn’t a huge difference.   TO ALL GUESTS:  we are inspired by your hard work and determination during that class.  Thank you for grinding out the full 45-50 minutes.


4. That SPECIAL thermal walk.  There was one particular guest (you know who you are) that asked to meet with me.  Instead, we went on a thermal walk that turned into a deep and spiritual conversation.  It changed everything.  It ignited what was REALLY going on with her and how she could let go of things in the past—she realized the only way to move forward was to rely on the very thing that had already forgiven her, loves her and believes in her.


5. Halloween.  There is nothing better than seeing the staff dress up—Kate Nolan as the Facebook Hashtag, Chef Jen as a Fire Fighter (she seriously kept that up ALL day in the kitchen) or Lisette as the Food Police.


6. Michael B.  This special guest, whom most of you might know, made a physical transformation that would inspire even a 5 year old who doesn’t even know what transformation means.   Check out this video from H3 daily.


7. Guests participating in the local Beach Bum Sprint Triathalon.  What a wonderful day it was—guests who had been practicing their swim, bike and run actually went to a local event and DOMINATED.  Seeing them supporting one another, giving the high fives and battling the heat was amazing.  Big goals were hit that morning.


8. Dancing when it doesn’t make sense.  For all of you H3 Dance Fusion/Zumba/Wii Dance lovers… this video is for you.


9. Witnessing guests achieve something for the first time in years.  Touching the toes, walking a full mile without stopping, completing a full body push-up (with correct form) or finishing their first Bootcamp class.  Your exciting achievements pump our stuff up—we love every second of it.


10. William and the dining staff’s decorations.  This year, there are avocado ornaments on the tree.  That’s creative right there.  I love how the dining room and Healthy Kitchen feel during the holidays—they put a lot of thought, detail and love into making those rooms cozy yet elegant.   Thank you!!

Nutrition: FROM PALEO TO CLEANSING - BREAKING DOWN DIETS

Most individuals would agree when one is feeling better there is an internal motivation to keep that going.  In regards to our nutrition, it can be very intriguing to start a new “diet” in order to start feeling better.  With so many diets exposed, they can be overwhelming, confusing and unrealistic to either initiate and/or maintain.  The diets below are explained as well as providing the “realities” of the diet—cutting to the chase and leaving the enticing marketing terms behind.

PALEO DIET:  Popularly known as the Caveman diet, Stone Age diet, Primal Blueprint, etc.  It is characterized by consuming an ancient style diet rich in wild plants and animals.  Researchers are still figuring out what the paleolithic people consumed due various cultures among the globe, but the modern day paleo diet is rich in non-starchy vegetables, fruits, fish, poultry, eggs, beef, roots, and nuts.  It normally excludes dairy, grains, legumes, certain potatoes, refined sugars and refined oils.

REALITY:

1. The consumption of vegetables, healthy oils and lean protein increases which have huge health benefits as well as decreasing the amounts of added sugar consumed.


2. The feeling of fatigue and irritability creeps within.  If there is less emphasis on fruits, whole grains, beans, legumes and dairy (the paleo diet) there could be a dramatic decrease in daily carbohydrate intake.  Carbohydrates, your quickest form of energy, are essential for your cells, muscles, exercise recovery and your brain to function as intended.


3. Due to all of the dietary exclusions, meal planning becomes more difficult, recipes may be harder to follow, socializing may become more complicated and one may feel a little more isolated within their family and friends network.

JUICING/CLEANSING:  Most juice cleanses entail one consuming juice and juice only for all or most meals, typically lasting 3 to 7 days.  Simply put, fruits and vegetables are processed through a juicing machine and the pulp, fiber, seeds, pits, etc. are left behind while one drinks the vitamins, minerals and water coming from the juice.   If using a blender, the fiber and skins of the produce are still consumed.  The health claims usually include the following:  weight loss, “detox”, reducing risk of cancer, boost your immune system, and reducing the risk of cardiovascular disease.

 REALITY:

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


2. There is very little to no scientific evidence that supports the consistent practice of juicing.  Even the American Cancer Society reports “there is no convincing evidence that extracted juices are healthier than whole foods.”


3. How you may really feel if you practice a juice cleanse for 3-7 days:  sick of drinking juice, dizzy and irritable, hungry, and the lack of energy or motivation to exercise due to a low caloric plan.

VEGETARIAN:  A plant-based diet that may or may not include dairy, fish and eggs.  Fruits, whole grains, vegetables, soy, beans, legumes, nuts, seeds, herbs and plant oils are the foundation of a vegetarian eating plan.   The American Institute of Cancer Research recommends a diet full of the foods above as well as limiting/avoiding the amounts of processed meats.

REALITY:

1.  Due to the increased popularity of a vegetarian lifestyle or those becoming more vegetarian, restaurants and grocery stores are taking note by including specialized menus or sections in the store.  Added bonus—more farmer’s markets are popping up across the country (use them).


2. One will become very creative with their main meals and snacks.  Shredded zucchini in a pasta dish, homemade bean burgers, roasted sweet potatoes and parsnips, etc.   Make sure to use a variety of protein sources, vegetables, fruits, whole grains, and plant oils to ensure the essential nutrients are not left behind.  Supplementation will be needed if 100% vegan.


3. Those that are vegetarian, according to the Academy of Nutrition and Dietetics, tend to have the following characteristics:
   
   
   
   1. Lower Body Mass Index, lower risk of Type II Diabetes, lower heart disease risk, lower cancer rates compared to non-vegetarians, higher intake of fiber and other essential vitamins and minerals, and lower intake of cholesterol and saturated fat.
   
   
   
   

THE “OTHER”:  Blood Typing, Adkins, Dukan, Gluten-Free, etc.  Most diets or other specific eating plans most likely have some positive variables.  For example, most individuals consume too much added sugar and most diet plans discourage the use of high sugared products.  Other characteristics found in a variety of plans:  drinking a lot of water, consuming a plethora of non-starchy vegetables, increase the amount of omega-3 fatty acids in the diet and continued involvement in physical activity.  These are the common sense aspects that can be introduced day in and out.

REALITY:

1.  If a diet encourages one to avoid an entire food group, such as dairy, a red flag should go up.


2. Be your own researcher.  Before you dive into anything seriously, make sure you have the education and resources to follow a diet appropriate for you.  Registered Dietitians, MDs, peer reviewed journal articles, and organizations you can trust (e.g., Hilton Head Health).  Everyone has different needs.


3. If the diet is NOT something you can do the rest of your life then why go through the effort and stress of beginning a nutrition plan that isn’t sustainable.


4. Here is what you really want:   more whole foods, appropriate serving sizes, a realistic eating plan that supports an active lifestyle, less products with the addictive trinity (fat, sugar and salt), more water, diets that promote healthy, local and seasonal cooking and eating meals around a dinner table—this includes time with family and friends (not your local newscaster).