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

 

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.

15 Positive Psychological Effects of Exercise

 

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We have all heard that exercise releases endorphins, fights anxiety, increases stress resilience, and improves sleep. However, there are additional psychological effects exercise has on the mind. Check out these 15 effects:

1. Escape a Bad Mood: Exercise helps transform a bad mood into a good one. Ever gone for a run after a stressful work day? Chances are you felt better afterward. Usually within five minutes after moderate exercise, you get a mood enhancement effect. When you exercise, your body releases chemicals called endorphins. These endorphins interact with brain receptors (same receptors that bind some pain medicines) to reduce your perception of pain and trigger a positive feeling.


2. Reduce Anxiety: Both low and moderate intensity exercise has shown to reduce anxiety, however,

doing high intensity exercise, especially in women, has shown to provide the greatest reduction in anxiety.

 Regular workouts are even helpful for people prone to anxiety because it makes them less likely to panic. Exercise in many ways is like exposure treatment; therefore, people learn to associate the symptoms with safety instead of danger.

3. Stress Resilience: Exercise increases concentrations of norepinephrine which can affect the brain’s response to stress. Exercise stops neurons firing in the region of the brain which is stimulated during a stress response. Studies in mice have shown exercise reorganizes the brain by resisting neuron fire and making the brain more resistant to stress.

4. Improved Sleep: Although it’s not necessarily accurate to say exercise makes you more tired, exercise does show to improve sleep over the long term. Moving around five to six hours before bedtime raises the body’s temperature and when your temperature drops back to normal a few hours later; this signals the body that it’s time to sleep.


5. Lower Dementia Risk:

Any type of exercise which gets your heart pumping lowers the risk of dementia.

Regular exercise in midlife is associated with lower levels of cognitive problems, helping to prevent dementia and mild cognitive impairments.


6. Fight Depression: Physical activity extends beyond the mood enhancing short term effects and shows to help alleviate long-term depression. Exercise provides moderate relief and can alleviate symptoms among those depressed and has even worked just as effective as antidepressant pills.


7. Speed Up Your Mind: After just 30 minutes of exercise, your working memory (what’s in your conscious mind right now and what you’re doing with this information) improves. Exercise improves spatial memory by increasing production of cells in the hippocampus (responsible for memory and learning).


8. Reduce Silent Strokes:

Exercise reduces the chance of silent strokes by 40%.

It has to be more than walking to experience these benefits so any moderate movement like jogging, biking, tennis, or swimming are great to get the protective effect.


9. Protect Against Alzheimer’s: Exercise provides a protective effect against Alzheimer’s by helping to produce chemicals which fight the damaging inflammation of the brain. As the most common form of dementia, the brain literally wastes away followed by the body. Alzheimer’s kills off brain cells which cause the brain to shrink, losing important brain functions. Although exercise cannot cure Alzheimer’s, it can help fight against cognitive decline. As mentioned in #7 above, there is a chemical boost in the brain which prevents degeneration of the hippocampus, an imperative part of the brain for memory.


10. Improve Children’s School Performance: Children who engage in more exercise do better in school. Cardiovascular exercise can improve brain performance and a tough workout (high movement and coordination) increases levels of brain-derived protein in the body which is believed to help with decision making, higher thinking, and learning.


11. Stimulate Brain Cell Growth: Connected to cardiovascular exercise, doing cardio can create new brain cells, a process called neurogenesis. Exercise actually helps new brain cells to grow, specifically the brain regions related to memory and learning.


12. Increase Executive Functioning:  Exercise reliably improves executive functioning, such as: switching tasks efficiently, ignoring distractions, and making plans.


13. Prevent Migraines: Although there is fear that exercise may create a migraine, exercise can actually help prevent migraines.

Exercising at least three days a week shows improvements equal to taking the most current anti-migraine drugs.

14. Stop Smoking: Taking a brisk walk or doing a similar exercise can help someone give up smoking. Taking that walk creates an experience of less stress, less anxiety, and fewer withdrawal symptoms and helps by making the cigarette seem less attractive.


15. Reduce Motivation to Eat: Contrary to what is believed (eating more after exercise to replace lost calories) after exercise, people have lower motivation to eat food. Exercise helps to suppress hunger by decreasing the body’s levels of ghrelin (hormone that stimulates appetite). Additionally, exercising in the morning makes us more health focused for the day, choosing healthier food and movement options throughout our day.

Exercising has several positive effects which go beyond the gym. Which effects could you benefit from by exercising every day?

Meet LOSE Well Fitness Coach, Jeremy Crawford

Jeremy Crawford, B.S., NASM CPT, USAW Coach - LOSE Well Fitness Coach

Born in the small town of Paris, TX, Jeremy was raised as an avid outdoorsman and fitness enthusiast. He left home for the first time in January 2005 to join the US Marine Corps.  Jeremy spent four years proudly serving his country.  And after two combat deployments he earned the prestigious Navy and Marine Corps Achievement Medal.  His commitment to recreation and sport drove him to complete his Bachelors of Kinesiology in 2013.  Aided by certifications as a Personal Trainer and Performance Coach, Jeremy motivates guests to lose significant weight while gaining valuable mental strength.

CLICK HERE to learn more about our LOSE Well 4-Week Weight Loss Program. 

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:

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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/).

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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.

Coaching Corner: ICE THERAPY FOR AN INJURY

Spring is slowly arriving!  As we emerge from the dark, cold days of winter where we wanted to do little more than curl up in a ball under a pile of blankets, we now are beginning to feel a renewal of energy and enthusiasm to moving our bodies and getting active.  Exercise enthusiasts with the best intentions will often find themselves incurring a sprain, strain or injury at some point.  Most of the time these issues can be resolved rather easily with ice therapy.  Following, are guidelines for ice therapy.  For situations involving bleeding, major bruising, excessive pain or immobility, always consult a physician.

The benefit of ice:

Cold treatments can slow down the blood flow to an injury (slowing circulation), which will reduce pain and swelling, inflammation, muscle spasms and pain.

When to apply ice:

For the best results, ice the injury immediately!  This is when the results will be most significant.  After 48 hours the response to ice therapy is less effective.  Make sure to elevate the injured body part above heart level to minimize swelling.

How to apply ice:

You can apply ice in several ways.  You can prepare a sealed lunch bag with ice cubes, a freezable gel-pack found in any pharmacy, a bag of frozen peas (conforms well to the body), or a small block of ice (frozen paper cup of water).

How to protect the skin:

Do not place the ice directly against the skin.  Place a dishcloth, a washcloth or a dishtowel, for example, between the ice and the skin.  Try ‘massaging’ the affected area by moving the ice around the area regularly.

How long to ice:

For the best results, never ice longer than a period of 20 minutes.  Doing so can cause adverse affects such as amplifying swelling, tissue damage or frostbite. After 20 minutes remove the ice and allow the area to rest for 40-45 minutes before reapplying.  As a rule of thumb, think ‘20m minutes on, 40 minutes off’.


When NOT to apply ice:

Icing is especially bad for low back pain.  This type of pain is rarely caused by an injury, and inflammation is not typically involved.  Most often, it is the result of muscular trigger points (known as knots).  Trigger points can be aggravated by ice and will respond better to heat therapy.  There are, however, a couple of instances where ice may be useful for the back.  This would include muscular strains or sprains caused by heavy lifting (muscles may be damaged, traumatized or inflamed).  In these cases heat may exacerbate the inflammation and ice would reduce it.  Most neck pain also should NOT be iced.

In situations where you are unsure as to whether ice or heat therapy would be most beneficial, always consult a physician.

            .

Coaching Corner: Dream Big Start Small

DREAM BIG.  START SMALL.   YOU HAVE WHAT IT TAKES.  DIG DEEP—REACH INSIDE.  ENGAGE IN THE WORLD IN WHICH YOU LIVE.  NOW IS THE RIGHT TIME.  WAKE UP.  GET OUTSIDE OF YOUR COMFORT ZONE.   WHAT IS GOING TO KEEP YOU IN THE GAME? 

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: “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?

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!!

Wellness Wednesday: diabetes is a risk factor for Alzheimer’s

The evidence has been accumulating for some time that diabetes is a risk factor for Alzheimer’s and other forms of dementia.  A new study published in the New England Journal of Medicine suggests that those who have pre-diabetes may be at an increased risk as well.  Prediabetes is defined as having blood sugars higher than normal, but not high enough for diabetes.  If you are fasting glucose between 100 mg/dl and 125 mg/dl or an A1C between 5.7% and 6.4%, you are among the 79 million Americans who have pre-diabetes.  Since there are no clear symptoms of pre-diabetes, most whom have it  are unaware.   In this case ignorance is not bliss.  According to Tammy Scott, Ph.D. a scientist at Tufts’ HNRCA Nutrition and Neurocognition Laboratory, “hyperglycemia (high blood sugar) in both diabetic and pre-diabetic states can promote inflammation in the lining of small blood vessels, leading to thickening and weakening of the vessel wall.  This type of cerebrovascular pathology plays a role in both vascular dementia and Alzheimer’s disease.”

The good news is that for most people, it is possible to lower their blood sugar. Studies show that a diet rich in whole fruits (blueberries, grapes, apples, pears, bananas and grapefruit may be the best) vegetables, whole grains and healthy protein, along with moderate exercise (30 minutes a day 5 days a week) and modest weight loss (5 – 7% of body weight) is effective at bringing blood sugars down.  The Harvard Health Letter reports that taking a walk after a meal (sound familiar!) and even taking short but frequent walking breaks – as brief as 2 minutes every half hour, can lower blood sugar.

So while moderate changes can translate into significant benefits, it is hard to get motivated about something you unaware of.  If you haven’t had you blood sugar checked in a while, talk to your doctor about getting it checked, the sooner the better.

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: 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

Coaching Corner: Self Care is not selfish

 

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

Why do we put ourselves last?

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

~Parker Palmer

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

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

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

How do you care for yourself?

How do you acknowledge and validate the care for yourself?

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

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

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

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

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

Try to do something from your YOU list every day!

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

Coaching Corner: Persistence

 

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

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

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

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

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

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

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

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

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

Wellness Wednesday: Staying Healthy Means Staying Connected

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

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

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

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

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

 

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

Coaching Corner: Blood Type Diet

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

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

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

 

 

 

Wellness Wednesday: Health Benefits of Walking

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

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

-          reduces risk of diabetes

-          strengthens your heart

-          improves cognitive function

-          reduces risk of osteoporosis

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

-          improves physical function

-          speeds up metabolism

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

Make sure to sign up for Devins Dash!

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.

Coaching Corner: Cardio vs Strength Training

FACT or FICTION:  Cardio is better for weight loss than Strength Training?

Have you been spending hour after hour every week on the treadmill, elliptical or stationary bike and not seeing the budge you were hoping for on the scale?  This is a common complaint from exercisers!  Far too many people forsake any other type of training because they believe that cardio is the best, or even the ‘only’ way to lose weight.  The fact is… that’s simply not true.

Steady state aerobic workouts (keeping the same pace for at least 20 minutes) will burn a decent amount of calories in the moment (given there is some level of intensity applied), however, will not significantly improve metabolism afterwards.  If you are new to exercise, or just have been away from it for a while, aerobic workouts are the best way to start back in.  They help you burn calories, strengthen muscle, improve your balance and improve your lung capacity.  Exercises such as walking, biking and elliptical machines are a low-impact, body-friendly way to start.  When you’re ready for more variety, you can progress to anaerobic workouts.  These types of workouts include intervals or circuits, and because they involve training at a higher intensity level, you will experience an increased metabolism for a period following the workout (also, known as ‘after burn’).  Although circuit or H.I.I.T. (High Intensity Interval Training) workouts are safe for most people, they often involve more impact on the joints, so they do carry an increased risk of injury and may not be safe for some individuals.

In addition to burning calories, there are many other benefits associated with cardio training.  It will help you to build lean muscle mass, reduce the risk of heart disease, improve heart and lung function, increase bone density, and improve cholesterol levels.

Strength training provides a whole other level of benefits for your body.  Strength training helps you build muscle, and muscle helps you burn more calories 24 hours a day, even while you are at rest.  A pound of muscle burns 7-10 calories per hour.  A pound of fat, on the other hand, burns only 2-3 calories every hour.  This may not seem like a significant number, but over time this can nicely enhance the weight loss process.  The more muscle you build, the more calories you expend consistently throughout the day.

Ladies, if you’re worried about ‘bulking up’, relax!  Women simply don’t have as much testosterone as men (only about 1/10) making it almost impossible to get bulky without some type of supplement.  What you will get are muscles that are long, lean and nicely toned.

Weight and resistance training not only strengthens muscle fibers, but has the added benefits of strengthening tendons, ligaments and bones, decreasing joint pain and improving balance.

As we age (starting at age 20) you will begin to lose lean muscle mass – as much as ½ pound each year if you are inactive.  This rate doubles after the age of 60.  Additionally, when you lose weight you will lose some lean muscle mass along with the fat.  It can be up to 30% of your weight loss.  You can reduce this number to 2-3% with strength training.  I have heard far too many people say that they are going to skip all strength classes and focus on as much cardio as possible thinking they will get the weight off quicker.  It’s often hard to get past the mindset that ‘Cardio is King’.  However, it is a recognized fact that for long-term fat loss, weight training is a critical part of your fitness program.

The best plan is to incorporate both types of training into your fitness program.  Aim for 30-60 minutes of cardio on most days of the week, and strength training for 30-60 minutes at least 3 times a week.  They each have unique benefits and combining them will give you the best possible results.  Both will make you look better and feel better, boost your mood, your self-confidence, and your self-esteem.  Isn’t that what it’s all about?