As we get older, it seems as though time continues to tick faster and faster. Odd isn’t it? The good thing is that we all benefit. We never have to wait long for Fitness Friday here at Hilton Head Health; that could get depressing!
Last week, we discussed the importance of building a stronger core, along with a quick abdominal and lower back strengthener circuit routine. This week it’s a whole other ball game. Hang onto your hats because today, we’re going to show you three cool FitBall moves to carve up that core. I CHALLENGE you to try out all three moves and get back to us as soon as possible!
Remember: Don’t ever let someone tell you, you can’t do something, be positive and go in expecting to do your best! A little optimism goes a long way.
Friday, June 4, 2010
Thursday, June 3, 2010
Tip of the Day
Revert to your childhood and pick up a hula-hoop! Not only will you release endorphins from laughing – you will also get a killer core workout.
Have you ever said to yourself….it must be my metabolism…?
Always intrigued by topics brought up during classes, I decided on today’s blog topic. Here at H3, we have a seminar on Maximizing your Metabolism, offer metabolic tests, but exactly what role does your metabolism play in weight loss?
What exactly is your metabolism?
Here is your quick and easy physiology lesson for the day: Metabolism is the process by which your body converts what you eat and drink into energy. During this process, your body combines these calories with oxygen to release the energy your body needs to function. Even at rest, your body needs energy for functions such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.
These ‘hidden’ functions to live require a certain number of calories, which is known as your basal metabolic rate (BMR). This number is essentially your ‘metabolism’. Your BMR is determined based on a few factors:
Your body size and composition. The bodies of people who are larger or have more muscle burn up more calories, even at rest.
Your sex. Men usually have less body fat and more muscle than do women of the same age and weight, burning more calories.
Your age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.
Your BMR makes up about 60 – 75 % of calories burned on a daily basis. Another 10 % is through digestion (which is an essential part of living) and the rest is burned via physical activity, which I’ll get to in a minute.
‘My metabolism is making me gain weight’ and other metabolism myths
Because we have heard it over and over, it’s really easy to blame your weight gain on a slowing metabolism. In all reality – unless you have a rare condition affecting your thyroid – your metabolism is working just fine.
Don’t mess with Mother Nature – when trying a ‘starvation’ diet your body actually compensates by slowing down these bodily processes and conserving calories for survival. Make sure you never dip below 1200 calories, so your body doesn’t backfire and actually conserve your extra energy.
Unfortunately, weight gain is most commonly the result of eating more calories than you burn. To lose weight, then, you need to create an energy deficit by eating fewer calories, increasing the number of calories you burn through physical activity, or both.
Can I speed up my metabolism?
There is no magic pill available to help increase your metabolism – so don’t believe the claims. Essentially – the more active you are the more calories you burn – so it’s time to get moving. Here are a few ways physical activity can help burn more calories:
- Regular aerobic activity – This includes any type of activity that gets your heart rate going – for example walking, jogging, swimming, bicycling, aerobics, dancing… The goal is to do at least 30 minutes of cardiovascular exercise at least 5 days per week.
- Strength training - Strength training exercises are important because they help build muscle and counteract muscle loss associated with aging. And since muscle tissue burns more calories than fat tissue does, muscle mass is a key factor in weight loss.
- Lifestyle activities – Don’t be a couch potato! Any extra movement helps – yard work, cleaning your house, walking up the stairs instead of the elevator, or parking farthest away from your destination. These activities contribute just a little extra calorie burn and will add up!
Source: Mayo Clinic.com
What exactly is your metabolism?
Here is your quick and easy physiology lesson for the day: Metabolism is the process by which your body converts what you eat and drink into energy. During this process, your body combines these calories with oxygen to release the energy your body needs to function. Even at rest, your body needs energy for functions such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.
These ‘hidden’ functions to live require a certain number of calories, which is known as your basal metabolic rate (BMR). This number is essentially your ‘metabolism’. Your BMR is determined based on a few factors:
Your body size and composition. The bodies of people who are larger or have more muscle burn up more calories, even at rest.
Your sex. Men usually have less body fat and more muscle than do women of the same age and weight, burning more calories.
Your age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.
Your BMR makes up about 60 – 75 % of calories burned on a daily basis. Another 10 % is through digestion (which is an essential part of living) and the rest is burned via physical activity, which I’ll get to in a minute.
‘My metabolism is making me gain weight’ and other metabolism myths
Because we have heard it over and over, it’s really easy to blame your weight gain on a slowing metabolism. In all reality – unless you have a rare condition affecting your thyroid – your metabolism is working just fine.
Don’t mess with Mother Nature – when trying a ‘starvation’ diet your body actually compensates by slowing down these bodily processes and conserving calories for survival. Make sure you never dip below 1200 calories, so your body doesn’t backfire and actually conserve your extra energy.
Unfortunately, weight gain is most commonly the result of eating more calories than you burn. To lose weight, then, you need to create an energy deficit by eating fewer calories, increasing the number of calories you burn through physical activity, or both.
Can I speed up my metabolism?
There is no magic pill available to help increase your metabolism – so don’t believe the claims. Essentially – the more active you are the more calories you burn – so it’s time to get moving. Here are a few ways physical activity can help burn more calories:
- Regular aerobic activity – This includes any type of activity that gets your heart rate going – for example walking, jogging, swimming, bicycling, aerobics, dancing… The goal is to do at least 30 minutes of cardiovascular exercise at least 5 days per week.
- Strength training - Strength training exercises are important because they help build muscle and counteract muscle loss associated with aging. And since muscle tissue burns more calories than fat tissue does, muscle mass is a key factor in weight loss.
- Lifestyle activities – Don’t be a couch potato! Any extra movement helps – yard work, cleaning your house, walking up the stairs instead of the elevator, or parking farthest away from your destination. These activities contribute just a little extra calorie burn and will add up!
Source: Mayo Clinic.com
Wednesday, June 2, 2010
Tip of the Day
Bones in both men and women start to weaken after hitting 30. Even though you may not see the effects until later in life, it’s never too early to start building bone health with calcium and vitamin D.
Why am I not losing weight?
If you have taken steps to create healthier habits in your lifestyle, but still feel like you aren’t losing weight, it can be very frustrating. The bright side is, every little bit helps, so don’t sell yourself short so fast!
But, maybe there are a few hidden habits that you don’t really realize may be sabotaging all of your efforts. A recent article uncovered a few common weight loss pitfalls – which I think may help uncover few helpful hints.
Reason #1: It’s what we here call the ‘Halo Effect’. You’re choosing foods labeled ‘low-fat’ or ‘light’ but actually tend to eat more of them. Many times, just because a product is low-fat doesn’t mean low calorie. Make sure that you aren’t sucked into a great marketing ploy – and be aware by still checking out a product’s nutrition label.
Reason #2: Eat your calories, don’t drink them. Another familiar phrase – but it’s very true! You may be consuming ‘healthy’ drinks like fruit juices or fruit smoothies – but these are much higher in calories than their whole food version. An 8 oz. glass of orange juice contains around 100 calories, which may not seem like a lot, but to those trying to lose weight, eating the whole fruit version may be your best bet.
Reason #3: When trying to properly manage portions, you tend to ‘overestimate’ the correct serving. When trying to lose weight, it’s a great idea to measure your food. When eating items like cereal or peanut butter, use a measuring cup or spoon, so that you know exactly how much you are consuming. It’s also a great idea to journal your food – much like we encourage you to do so while here. This helps increase awareness as well as makes it easier to monitor calories.
Reason #4: A dab here, a sprinkle there…condiments and dressings can really add up. When eating a salad or meal that you would normally eat with a dressing, try the ‘dip and spear’ method. Instead of mayo or sour cream, try hummus or low-fat Greek yogurt. Obviously, it’s important for your food to taste good, so if you must eat mayo on your sandwich just be careful not to overdo it.
Reason #5: Just because a food is deemed ‘healthy’ it is not OK to eat it in excess quantities. A common example is avocado. Avocado is a very nutritious food – they provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid – however one avocado equals about 250 calories. The big picture here is – it’s all about moderation – enjoy these foods for their nutrition, but if you are trying to lose weight watch out for ‘hidden’ calories.
Reason #6: Your exercising consists of a 15 minute leisurely walk, maybe three times a week. When trying to lose weight, exercise will be a key proponent. Recommended for all adults is at least 30 minutes for moderate cardio exercise five days a week and two days of full body strength training. Make sure your exercise is purposeful and you aim to reach your target heart rate.
If you feel that none of these reasons pertain to you – then remember ‘Weight follows behavior - just not right away!’
Source: Common Weight Loss Mistakes
But, maybe there are a few hidden habits that you don’t really realize may be sabotaging all of your efforts. A recent article uncovered a few common weight loss pitfalls – which I think may help uncover few helpful hints.
Reason #1: It’s what we here call the ‘Halo Effect’. You’re choosing foods labeled ‘low-fat’ or ‘light’ but actually tend to eat more of them. Many times, just because a product is low-fat doesn’t mean low calorie. Make sure that you aren’t sucked into a great marketing ploy – and be aware by still checking out a product’s nutrition label.
Reason #2: Eat your calories, don’t drink them. Another familiar phrase – but it’s very true! You may be consuming ‘healthy’ drinks like fruit juices or fruit smoothies – but these are much higher in calories than their whole food version. An 8 oz. glass of orange juice contains around 100 calories, which may not seem like a lot, but to those trying to lose weight, eating the whole fruit version may be your best bet.
Reason #3: When trying to properly manage portions, you tend to ‘overestimate’ the correct serving. When trying to lose weight, it’s a great idea to measure your food. When eating items like cereal or peanut butter, use a measuring cup or spoon, so that you know exactly how much you are consuming. It’s also a great idea to journal your food – much like we encourage you to do so while here. This helps increase awareness as well as makes it easier to monitor calories.
Reason #4: A dab here, a sprinkle there…condiments and dressings can really add up. When eating a salad or meal that you would normally eat with a dressing, try the ‘dip and spear’ method. Instead of mayo or sour cream, try hummus or low-fat Greek yogurt. Obviously, it’s important for your food to taste good, so if you must eat mayo on your sandwich just be careful not to overdo it.
Reason #5: Just because a food is deemed ‘healthy’ it is not OK to eat it in excess quantities. A common example is avocado. Avocado is a very nutritious food – they provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid – however one avocado equals about 250 calories. The big picture here is – it’s all about moderation – enjoy these foods for their nutrition, but if you are trying to lose weight watch out for ‘hidden’ calories.
Reason #6: Your exercising consists of a 15 minute leisurely walk, maybe three times a week. When trying to lose weight, exercise will be a key proponent. Recommended for all adults is at least 30 minutes for moderate cardio exercise five days a week and two days of full body strength training. Make sure your exercise is purposeful and you aim to reach your target heart rate.
If you feel that none of these reasons pertain to you – then remember ‘Weight follows behavior - just not right away!’
Source: Common Weight Loss Mistakes
Tuesday, June 1, 2010
Tip of the Day
Want to get stronger? Stretch! A study showed that those who added two stretching sessions a week almost tripled their muscle strength in 8 weeks.
H3 Chef Educator Travels to the White House to Support the First Lady’s Initiatives
H3’s very own, Chef Educator Marvis Hinson, will be traveling to the White House this Friday, June 4th, in support of First Lady Michele Obama’s Let’s Move! initiative to combat childhood obesity. Chef Hinson plus more than 50 other chefs from the American Culinary Federation (ACF) will join in these efforts to promote the Chefs Move to Schools program, which will be run through the U.S. Department of Agriculture.
As part of her effort to turn policies into practical solutions for America’s families, Mrs. Obama is calling on chefs to get involved by adopting a school and working with teachers, parents and school nutrition professionals and administrators to help educate kids about food and nutrition. By creating healthy dishes that taste good, chefs have a unique ability to deliver these messages in a fun and appealing way to the larger audience, particularly children. Read more about the initiative here.
Chef Marvis Hinson was selected to represent the state of Georgia this Friday in the kick-off event. The President of the ACF said, “The chefs who will participate [in this program] were selected for their previous volunteerism with ACF and our Chef & Child Foundation. We are pleased that so many of our chefs will be at the White House for the kickoff, gathered with like-minded chefs who are passionate about promoting proper nutrition and fighting the obesity epidemic in America.”
We are excited for Chef Marvis to represent H3 through this healthy initiative, as it aligns so closely with our program. She is given the opportunity to teach others on a larger scale how to live a healthy lifestyle, creating meals that are not only healthy but delicious.
The next time you visit H3, make sure you fit a demo by Chef Marvis into your schedule – as her meals are not one to miss! Her soft-spoken, Southern charm radiates through her meals while you flashback to the comfort of your mother’s kitchen.
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