Wellness Wednesday: Tips on Making Time to Meditate

Time is our most precious commodity, yet we frequently spend it frivolously. If you were allotted $24 at the beginning of everyday and told you had to use the money to buy time throughout your day at a rate of one dollar per hour, how would you spend it? Eight dollars for eight good hours of sleep seems like a bargain.  Because of the necessity, another $8 for eight hours of work would begrudgingly be forked over. As the money dwindled, however, it would get harder to cough-up a few bucks for things like surfing the net, getting lost in YouTube videos and posting on Facebook.  Yet, that is where our precious extra-time often goes.

What if you knew that just ten cents a day, or $3 a month, could buy you amazing health and wellness related benefits like:

• Lower blood pressure


• Enhanced memory


• Enhanced immunity system


• Stress resilience


• Decreases in muscle tension


• Strengthened impulse control


• Anti-inflammatory effects

The aforementioned are just a few of the positive side-effects that result from a practice of merely ten minutes of meditation a day. From a cost-benefit analysis, meditation is a no-brainer. Since it distracts us from the never-ending monkey chatter in our heads, the source of all our stress, it gives the term no-brainer a whole new meaning.



At Hilton Head Health, we believe that self-awareness and a mind/body connection is an essential weight loss and wellness tool that will help you live a healthier lifestyle. So, how can you fit an extra ten minutes reserved for meditation into your already packed day? The answer to that question is…don’t. The ten minutes is already there. You just have to find it and use it more wisely to help you reach your weight loss and wellness goals. Here are a few tips for finding time to meditate:

• When you pull into your driveway after a long day at work, remain in your car, pop in a meditation CD and meditate in your car before going into the house. This little trick is a great way to delineate your work life from your home life…creating a nice buffer between the two.

• On your lunch break, close your office door and crank up your iPod with a downloaded guided imagery. Nothing resets the work-stress button like a walk on the beach in the middle of the day, (from the comfort of your desk chair).

• Because we rarely feel rushed on weekend mornings, there is no better time to meditate. Before your feet even hit the floor Saturday morning, start your day with a short meditation from bed. What a way to start your day!

Looking for some great meditations, try Hilton Head Health’s short 15-minute meditations from the following downloadable sources:

• iTunes - http://bit.ly/H3iTunes


• CD Baby - http://bit.ly/H3Meditations

 

H3 Meditation Giveaway

At Hilton Head Health, we help our guests make a mind-body connection in order to help them achieve long term wellness and weight loss, and live a healthier lifestyle. Achieving this self awareness not only helps reduce stress, but it helps one further understand any obstacles standing in the way of their goals and how to overcome them. One of the best ways to achieve this mind-body connection is through the practice of meditation. Regular meditation can also produce various health benefits such as decreasing muscle tension and enhancing your immune system.

Finish this sentence, "I want to practice meditation because ____.", for the chance to win an MP3 download of the new H3 "Meditations" CD, H3 yoga mat and bag! Post your response in the discussion box to the right. We will accept entries until Monday, July 7. The winner will be announced here on the blog on Tuesday, July 8th. Good luck!

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.

Wellness Wednesday: Can Your Marriage Survive Dieting?

I know there is no research to support this statement, but I am fairly certain that diets must be one of the leading causes of divorce in this country. Okay, that’s clearly an overstatement, but I can tell you from both personal and professional experience that diets often create conflict between couples.

It starts out innocently enough. With a wellspring of enthusiastic motivation, you stock the fridge with fresh produce, clear the pantry of trans-fatty/ highly-processed/food-like substances and you rejoin the gym. You enlist your spouse’s help by giving them permission to remind you of your commitment as they notice you slowly going off the rails. It’s a much accepted recipe for success. That is until your newly empowered spouse cautiously utters the words,

“Are you sure you want to eat that?”

just as you pull Ben & Jerry’s from the freezer.



Emerson’s famous phrase, “The shot heard round the world” refers to the first shot of the American Revolution. Questioning someone about their food intake, however, can be met with the same call for battle and resonate just as loudly. It really doesn’t matter how it’s said; it’s almost never welcome and usually produces whopping resentments. The room becomes thick with bitterness the second those words escape the poor, unsuspecting, well-meaning partner’s mouth.

I could write an entire blog on why you should never diet with a spouse, or enlist your spouse’s help with your weight-loss plans, but it will most likely fall on deaf ears. This is a marital mistake destined to go on for eternity despite all my good efforts to obliterate it. So, I’m going to keep it brief for now and just offer one brilliant tip that Sherri Schmick, an H3 guest, had suggested to another guest.

Instead of giving your spouse permission to call you out when you’re straying from your food plan, call yourself out. Sherri suggested:

• Take a piece of paper and use your own hand-writing to write something like, “Remember Your Goal!” or “Will you regret this?” Laminate the sign and give it to your spouse.


• If he or she needs to give you a gentle nudge they can do so using your words in your hand-writing.


•  Just for safe measure, you might also put something on the back of the sign like, “Don’t be mad at the holder of this sign. You gave them permission to do this.”


• You might also implement a rule or two for how often the sign can be flashed. If your spouse is flashing it five times a day then chances are, you aren’t committed to the weight-loss journey or they are just trying to annoy you. Either way, the sign becomes ineffective.

In the interim, ask yourself if enlisting your spouse’s help in your weight-loss journey is really a healthy decision for your relationship. If you are not committed to the effort then nothing anyone else says or does can fix that problem. Whether you realize it or not, weight-loss is an inside job.

Coaching Corner: Plateau Pitfalls - The Scale

 



You’ve been eating good, clean food for weeks and meticulously recording every bite. Evidence of your commitment to daily exercise is a hamper full of sweaty, workout clothing. Despite your commendable efforts, the scale (otherwise known as the tyrant overseeing your success), refuses to budge. It’s infuriating and disheartening all at once.

The word used to explain the unfortunate scenario above is one dreaded by all dieters – plateau. You have reached a plateau. The problem with that word is that it only applies to one measurement of success. It only applies to the number on the scale. When the scale gets stubborn, crossing its arms in defiance, we explain the mechanical temper-tantrum by admitting we have reached a weight-loss plateau.

A plateau is dangerous territory for people trying to lose weight. The frustration and discouragement inherent in reaching a plateau, despite all your best efforts, results in many people saying, “Screw this!” I apologize for the indelicacy, but honestly that’s the PG-13 version of what’s more likely to be said. A plateau is a trigger that at a minimum causes us to get sloppy with our food, but more frequently leads to giving up on our weight-loss efforts altogether.

Because of plateau pitfalls, it is essential that you find other measures of success in your weight-loss journey. The number on the scale really doesn’t say all that much. The photo below is evidence of that. Each of the women below weighs the same amount, 154 pounds. Clearly that number doesn’t say anything about how healthy or thin they are, or even how they are shaped.



When the scale goes on strike, turn your attention to the following alternative measures of success:

1. Notice how your clothes fit, and purposely try on a piece of clothing that you know has become too large.


2. Notice how strong you feel or begin to increase your strength training so that you can measure your success by how much weight you are able to lift.


3. Notice how much more productive or energized you have become.


4. Set other weekly goals that have nothing to do with weight-loss, like increasing your water consumption, or walking 5000 more steps a day. Each new victory secures your motivation.


5. Take out unflattering, old pictures to remind yourself of how far you’ve come and where you refuse to return. In other words, when you feel like quitting think about why you started.


6. Remember that the longer you engage in healthy behaviors the more likely you are to sustain them for a lifetime. The plateau is a test of your long-term commitment.


7. Look in the mirror and admire the progress. Remind yourself of how much better your body looks and feels than it did at the start of your journey.


8. Find inspirational quotes and mantras and paste them everywhere!

When the dreaded plateau descends, remember -- it’s the journey that counts, not the destination.

The Perks of Motherhood

I love my traditional Mother’s Day scenario… the chaos as my kids prepare me breakfast in bed while I yell from my room for them to quit fighting. The silliness of getting hand-picked azaleas from my neighbor’s front yard that are covered in microscopic red bugs; and precious, hand-made cards that left a trail of glitter from one end of the house to another. It really never gets old.

The gifts, as well as the breakfast, have gotten better over the years. Coupons for free hugs have graduated to fun jewelry hand-selected by my very discerning daughters and a bowl of cereal has progressed to Belgian waffles (not the frozen ones either).

This year I’m adding a new twist to the ritual. I’ve been reflecting lately on what an honor and a gift it is to be a mother to my two children. They make me a better person.

Not necessarily because they demand it, they don’t. It just goes with having a desire to do the job well. If you want to raise good children that hopefully become well-adjusted, happy adults, then you have to model and teach them the core values you hold true. In other words, my children make me “step-up my game".

I am gladly taking the yearly recognition this Sunday but adding to that a purposeful acknowledgement of how my job as a mother makes me strive to be someone I like. Of course a motherhood perk is the unfathomable amount of love both given and received, but it’s actually more than that (if you can imagine). I want my children to be healthy, kind, compassionate and fearless. In order for that to happen, I have to teach them how to be all those things.

Therefore, my job as a mother requires constant learning and training on how to be the solid, well-rounded person that I eventually want my children to be. What a gift! I get fed with love just for working on being a healthy, kind, compassionate and fearless individual.

So, as I am showered with attention and affection this Mother’s Day, I will secretly hold in my heart the knowledge that the real gift isn’t the necklace and Belgian waffles; but the job of motherhood, itself.

The Perfect Healthy Gift for Mom

With Mother’s Day coming up start thinking outside the box and think inside the bag. A well-stocked, stylish, gym bag is the perfect Mother’s Day gift. Every little motivational tool is a blessing when looking for reasons to workout. A gym bag with all the essentials is just what Mom needs to psych herself up to sweat. Here’s a few suggestions for this awesome gift idea:

First Things First…Find a Great Gym Bag:

[caption id="attachment_11295" align="aligncenter" width="200"] Photo Credit: www.amazon.com[/caption]

Mom needs a gym bag that is both stylish and practical. A duffle bag with extra compartments, both inside and out, is desirable for storing gym bag essentials. Also, make sure the gym bag you select is either machine washable or has coated fabric that can be easily wiped down. Leather just isn’t going to do. Ideally you want a gym bag that has both a handle strap and a shoulder strap. On days when she is loaded down with groceries and other sundry packages, Mom needs different carrying options for her gym bag. If shopping online, Zappos.com and Amazon.com have a great selection. I also like HadakiShop.com because you can select from many fabric choices as well as purchase matching accessories like a cosmetic bag.

Speaking of Cosmetic Bags…

A bag inside a bag? Yup, that’s a necessity for the ultimate gym bag. Mom will need a few essential toiletries like deodorant, shampoo, conditioner, body wash, lotion and a brush. Look for her favorite brands in trial sizes, which can be purchased at most drug stores, and gather them in a small cosmetic bag for inclusion in her chic, new gym bag.

Hydration Station:

Every gym bag needs a great water bottle and Mom needs to stay hydrated during her workout. Look for a water bottle with an opening big enough to easily fill with ice (my favorite is the Nalgene Tritan Wide-Mouth http://store.nalgene.com/), and try to find one with a carrying strap. H2O with a hint of fruit can be very quenching so you might consider one of the cool new infusion water bottles like the Define Bottle which has both a wide opening and carrying strap (http://www.definebottle.com/).

[caption id="attachment_11297" align="aligncenter" width="100"] Photo Credit: www.definebottle.com[/caption]

Fashionable Fitness:

Mom will feel better about sweating if she looks good while doing it, so why not help her out with a cute, new exercise outfit (or a gift certificate to buy one)? For the fashionista, Lululemon.com is the way to go. For comfort and style try Athleta.com and for fashion on a budget, TJ Maxx is the best!

A Few Extras:

You know Mom best so consider if she will need any of these items in her gym bag as well; hairbands, weight-lifting gloves, a towel, an extra pair of socks and a few on-the-go exercise accessories like a jump rope or resistance bands.

Wellness Wednesday: 3 Weight Loss Motivation Tips

Motivation can be very difficult to sustain yet it is the single most important factor determining our success, regardless of the goal. In fact, motivation trumps environment, support, and knowledge when it comes to variables that affect achievement. That means that motivation has to be your number one priority with any aspiration. The priority is not only determining ways to fuel motivation but also vigilantly eliminating barriers to motivation.

The goal of losing weight is often riddled with motivational black holes. Our focus seems to get sucked into the abyss. Thus, when losing weight it remains important to keep a tool box filled with motivational strategies. Ever eager to help you stock your tool box, I’ve put together three more tips to help inspire your weight loss efforts:

1.       What does 5 pounds of fat look like?



We get overly fixated on numbers when trying to lose weight. If it’s not the scale then it’s a size. Why not look at your achievement in a way that is more meaningful than a number? The next time you find yourself saying with exasperation, “I’ve ONLY lost five pounds” get an idea of what five pounds really looks like (hint: check out the photo above). Better yet, remind yourself of what it feels like. Grab a 5-pound weight and carry it in your purse or jacket pocket for a few hours.

2.       Look at How Far You’ve Come Instead of How Far You Have to Go.



When achieving your goal seems many miles and days ahead, motivation can stall. Break down the goal into smaller increments and then track those milestones in a way that lets you focus on how far you’ve come. One of my clients started using the chart above. She would track her weight-loss in 2-pound increments and mark them off on the bar. Doing so allowed her to see how close she was to her goal as well as what she had already achieved. Here’s a chart to get you started: 5 Pound Goal

3.       Build Your Success Playlist



For every pound you lose add a new song to your weight-loss play list. Build a playlist of motivational songs that represent your successes from week-to-week. Use Google to select songs that characterize the unique challenges and ultimate victories experienced during the process of your weight-loss journey. (Speaking of journey…start with the song “Don’t Stop Believin” by the band Journey)! Within months you will have created the ultimate playlist.

Wellness Wednesday: The Healthy Touch

Touch is the first of all our senses to develop. In fact, humans begin using their sense of touch in the womb. It is essential for our ability to know the world we live in and to connect with others on both basic and deep levels. Touch is essential to our overall health.

From lowering blood pressure and heart rate to increasing immune function and relieving pain, getting touched makes you healthier -- not to mention happier and less anxious. Since you can't touch without being touched, the physiological benefits of touching occur for both the toucher and the touchee. Research has revealed that a person giving a massage experiences as great a reduction in stress hormones as the person on the receiving end. Likewise, studies have shown that a person giving a hug benefits just as much from the gesture as a person being hugged.

So, how can you add a healthy touch to your life? Here are a few suggestions to get you started:

Give or Get a Massage:

Whether it’s your significant other rubbing your shoulders, a quickie-back massage at the mall, or a foot-rub during a pedicure, even a short massage helps you to unwind. Your muscles relax, the heart rate slows, blood pressure falls and levels of the stress hormone cortisol drop. When cortisol drops, the immune system strengthens.

Hug it out

Hugging is not limited to your children or spouse. If you ask permission, just about everyone appreciates a hug. When hugging, both the hugger and hugee simultaneously experience a flood of the hormone oxytocin and a reduction in the stress hormone cortisol. So, hugging can reduce stress and boost the immune system all at once. Now that’s a powerful embrace.

Hold Hands

Holding hands can be enormously calming. In fact, research shows that holding hands with a special someone can reduce stress, lower cortisol and lower blood pressure, especially when done during a tense situation.

Let’s Talk About Sex

Sex is the contact sport of touching – it involves the total body. It’s no wonder it feels so good. All that skin-to-skin stroking (not to mention orgasm!) floods us with oxytocin and feel-good endorphins that do wondrous things for our emotional well-being. If done regularly, which I highly recommend, sex helps to strengthen the immune system.

Wellness Wednesday: The difference between sympathy and empathy

“The truth is, rarely can a response make something better — what makes something better is connection.” ~ Brene Brown

I have and continue, to recommend watching Brene Brown’s Ted Talk, The Power of Vulnerability where she artfully articulates the importance of the emotional experience. I recently came across another outstanding Brene Brown video in which her speech to the Royal Society for the Encouragement of Arts, Manufactures and Commerce (better-known as the RSA), was made into a delightful short animation. The subject matter of the speech, and the resulting video, is the difference between sympathy and empathy. It’s a great three-minute reminder on how we can both enhance our communication skills and better connect with others. Take a look…

Wellness Wednesday: “So What?” Is a Valid Question

Regret.  The possibility of experiencing that emotion keeps me employed.  Very often people book time with me because fear associated with making the wrong decision results in a generalized change paralysis.  My clients who present with this particular problem are clearly unhappy where they are, whether it’s their relationship, job or living situation.  Making a change and having it be the wrong change seems worse to them than their current unhappiness.

During these particular sessions, clients often use a lot of sentences that start with, “But, what if…” The “what if” varies depending on the problem; What if I leave this job for another and the new job is more demanding?  What if I leave him and end up alone because I never meet anyone better?  What if I move and I hate the new neighborhood?  My response to these somewhat rational fears is rather juvenile. In fact, it reminds me of something my kids would say.  My professional, sagacious replay to the “What if?” is, “So what?”

Before you call the local authorities clamoring to have my licensed revoked, hear me out. “So what…” is a valid question that requires an individual to assess possible damage.  If you make that decision, and it ends up being wrong, what is the fall out? In addition, “So what…? is a fear-inventory tool.  What are the possible results of the decision that you fear?  How could it all go horribly wrong?

The truth is, very few decisions in life are permanent.  However, fear is like an abusive partner that isolates us from loved ones that can be the voice of reason. Fear allows us to easily conceive of how our decisions could lead to greater unhappiness while simultaneously having us conveniently dismiss the fact that we can always change our minds. If I move and I hate my new location, can I move back?  If I change jobs, and I hate my new job do I have to stay employed there forever or can I change jobs again?  If I leave this relationship and never find anyone better would I rather stay in an unhappy relationship the rest of my life?

The point of this blog is to get readers to look at the places in their life where they feel stuck and ask themselves what are their alternatives.  When the alternatives become apparent you should fight the fear-based “what if” with “so what?”  If your worst fears are realized, are you stuck there the rest of your life or can you change your life? Change your circumstance?

When we stop taking the counsel of fear, possible outcomes expand and become malleable. Fear lets us think that every decision we make leads to an outcome that is set in stone.  Face your fears by asking yourself, “so what?” So what if you hate your new job, find a new one.  So what if you move and realize you liked your old city better, move back.

What do you need to say “so what?” to today?

How to Spend the Last Day of the Year

You made it! It’s the last day of the year, and since you are reading this insightful blog that means you’ve survived 2013. You’re not done yet however. You have a few more hours to go before ringing in the New Year. How do you want to spend it? How do you want to spend the last day of the year?

Do you want to wallow in resentment? Do you want to sit on the couch, numbing gaze, while watching another episode of Law & Order? Do you want to waste mental and emotional energy reflecting on the hardships of 2013, clinging to a desperate hope that 2014 will be a better year? Do you want to stare at your reflection with self-loathing because your body still has a ways to go before reaching an acceptable appearance?

Or…

Do you want to float in love and gratitude? Do you want to feel the exhilaration of achievement and hard work that comes from exercising? Do you want to call the people who have nurtured your soul and thank them for their presence in your life? Do you want to walk through your work day grateful for the ability to share your unique skills while feeling the security of knowing that you have an income? Do you want to thank your body for providing another year of experiencing life…hugs, kisses, adventures? Do you want to reflect on the abundance in your life? Do you want to recall the opportunities that have been presented to you -- the opportunities to learn, evolve, grow, and succeed? Do you want to witness the beauty around you with a deeper appreciation?

You choose. You can choose how to spend the last day of the year.

I have chosen to feel a deep sense of gratitude that comes from doing what I love. I have chosen to reflect on the immense honor that my clients bestow upon me as they open up their hearts in my office and trust me with their vulnerability. I have chosen to acknowledge how my clients help me as much as I help them. I am choosing to thank you all for the gift of your presence in my life.

“The winds of grace blow all the time. All we need to do is set our sails.” ~ Sri Ramakrishna Paramahamsa

Have a Happy New Year all!

Coaching Corner: Look Great at Every Size

Many woman refrain from buying new clothes until they reach their goal weight, especially if the clothes they need happen to be plus-sized.  I am not a fan of this idea for many reasons.  It’s important to like the way you look during all stages of your healthy-lifestyle journey.  Doing so helps quiet the negative monkey chatter inherent in poor body image.  Buying some stylish, plus-sized outfits that make you feel good about the way you look is like celebrating all the mini victories that will ultimately get you to your healthy weight.  When you take care of your body by adorning it with polished looking attire, the resulting happiness is a down payment on the efforts it will take tomorrow to continue the journey.

You are allowed to look and feel good at any size and that is exactly what you should do. It doesn’t mean that you have to buy a whole new wardrobe each time you drop a size.  All you really need are a few key items that fit nicely and will allow you to transition smoothly as the scale goes down.

With all that said, it isn’t difficult to notice that plus size retailers are rather hard to find locally.  So, with the help of my friend, Suzanne Giordano, I have scoped out a few wonderful resources online for plus-sized clothing.  I have also selected a few pieces that will have you feeling beautiful at the upcoming holiday festivities:

High-End & Designer:

Neiman Marcus

Salon Z at Saks

Macys

Nordstrom

Mid-Range Affordability:

Carmakoma

Ashley Stewart (size 12-26)

ASOS

One Stop Plus

IGIGI

Sonsi (Sonsi is the stylish sister of Lane Bryant)

Simply Be (size 10-28)

Kiyonna

Affordable & Casual

Old Navy

Fashion To Figure

 

Some Holiday Picks:

• Saks Salon Z:  Kay Unger Embellished Cocktail Dress

http://www.saksfifthavenue.com/main/ProductDetail.jsp?FOLDER%3C%3Efolder_id=2534374306423953&PRODUCT%3C%3Eprd_id=845524446620148&R=713642095968&P_name=Kay+Unger%2C+Salon+Z&N=306423953&bmUID=kbznwaB

• Kiyonna.com: Whimsy Wrap Dress in Red

http://www.kiyonna.com/plus-size-clothing/Dresses/11122201

• Carmakoma.com: Bexall Super Flattering Dress

http://carmakoma.com/en/party/bexhill.html

• Onestop plus.com: IGIG Marcelle Cocktail Dress in Red

http://www.onestopplus.com/clothing/Marcelle-Cocktail-Dress-in-Red.aspx?PfId=362508&DeptId=15080&ProductTypeId=1&ppos=81#.Uqic3_RDuBI

• IGIGI.com: Neve Plus Size Wrap Dress in Jade

http://www.igigi.com/day-to-night/neve-wrap-dress-in-jade.html

• Nordstrom.com: Adianna Papell Blouson Top (Plus Size)

http://shop.nordstrom.com/S/adrianna-papell-blouson-top-plus-size/3582730?origin=category-personalizedsort&contextualcategoryid=0&fashionColor=&resultback=5103&cm_sp=personalizedsort-_-browseresults-_-2_14_A

• Oldnavy.com: Women’s Plus Sequined Ponte Shift Dress

http://oldnavy.gap.com/browse/outfit.do?cid=1005039&oid=OUT-939973002

• Simplybe.com: Lace Sleeve Swing Dress

http://www.simplybe.com/fast-fashion/lace-sleeve-swing-dress/invt/sl091gw/

• Ashleystewart.com: Sleeveless Keyhole Dress with Beaded Waistline

http://www.ashleystewart.com/outfitted-for-you%21/LOOK_3_1119_0404.html#start=20

wellness Wednesday: EMBRACING THE UNCOMFORTABLE

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

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

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

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

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

Wellness Wednesday: Spiritual Refueling

By Lisette Cifaldi, MSW, LMSW

Director of Behavioral Health, Hilton Head Health

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

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

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

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

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

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

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

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

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

Wellness Wednesday: 10 Healthy-Habit Holiday Gift Ideas

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

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


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


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


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


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


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


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


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


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


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

Wellness Wednesday: Staying Healthy Means Staying Connected

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

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

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

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

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

 

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

Wellness Wednesday: Halloween Survival

Wellness Wednesday: Fighting Fat Head

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

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

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

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


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


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


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


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

Sharing Success: Lacresha Granger

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

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

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

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

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

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

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

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

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

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

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