H3 Recipe: Classic Tuna Swiss Melt

 



INGREDIENTS:

12 ounces Tuna; canned, pressed and drained

2 ounces Swiss cheese; sliced super thin, ½ slice per person

4 each Whole wheat bread or sandwich thins

¼  cup Hellman’s reduced fat mayo

¼  cup Celery; diced very FINE

1 Tablespoon Green onion; (bottom bulb part only) chopped fine

¼  teaspoon Sea salt

¼  teaspoon White pepper

4 each Lettuce, tomato, red onion set ups (slice red onion thin)

PREPARATION:

• Preheat oven to 350° F


• Mix tuna, mayo, celery, green onion, salt and pepper.


• Lay whole wheat bread out on greased sheet pans


• Place ¼ cup mixture of tuna on each piece of bread and spread out.


• Then lay ½ a slice of Swiss cheese on top of each open faced sandwich


• Bake in oven for about 10-12 minutes

Yield: 4 open face sandwiches

Serving Size: 1 open face sandwich

Calories: 263

Fat: 8.5

Enjoy the Holidays without Guilt or Regret

It’s November, and “eating season” is officially open. If you’re trying to lose weight or just maintain your current weight, the next couple of months are likely to be a challenge. To get through the holidays without packing on pounds, you need a plan. Here are five tips to help you enjoy the festivities without guilt or regret:

 Get moving. Even though it feels impossible to fit in another activity, make exercise a priority. Whether it’s time at the gym, a fitness tape at home or a brisk walk through the mall, physical activity not only burns calories but boosts energy and combats stress.

 Make smart choices. Enjoy small portions of your favorite holiday treats, and skip the foods that you can have any time. For example, you can have chips and dip all year round. Pass on the ho-hum and go for the seasonal delights–in moderation, of course!

 Drink up. Concentrate on staying hydrated, which will also help you feel full and satisfied. Drink two glasses of water before the feast and an extra glass between those adult beverages. If you find it difficult to drink plain water, add a twist of lemon or lime or a splash of cranberry juice. Limit alcoholic beverages to one or two cocktails or glasses of wine. Remember: nobody really notices or cares what you’re drinking. Save calories and avoid hangovers with good old H2O.

 Change your focus. While holidays may seem to be all about food, you can make them about connecting instead. Shift your focus from the food to friends and family members. Plan activities, play games, reminisce. The real gift is in the love and laughter that you share. The food is just the bow on the package.

Cut yourself some slack. Give yourself permission to be a little less than perfect with all of your holiday preparations. Decide which traditions really matter and let go of the rest. The resulting state of calm will save your sanity, help prevent emotional eating and allow time and energy to truly savor the season.

Healthy Holiday Tips & Tricks

Here come the holidays! Family, friends, fun, and FOOD! With all of the excitement it is easy to forget about portion control and H3's healthy cooking tips. Take these 5 tips to every holiday party you attend this year and you will make it through the holidays healthy and happy.

1. Starting with the turkey: Use turkey breast with the skin off or if you are at a party go for the white meat. The white turkey meat is much leaner than the dark meat.


2. Grab a Metabo-meal: Before you head to a holiday party grab a banana, carrot sticks, or a low-calorie healthy snack. This will keep your hunger at bay and you will be less tempted to over-indulge.


3. Eat your veggies! If you are responsible to bring something for a holiday party bring a healthy option. Such as Light Hummus with vegetables, Green Pea Guacamole with baked tortilla chips, or Spinach and Artichoke Dip with a whole wheat baguette.


4. H3 Desserts: When preparing a dessert for a holiday party, cut your calories where you can. Eat only a small portion and prepare a dessert that is lighter in calories and fat. Such as; Super Soft Chocolate Cake with Oreo Filling or H3 Pumpkin Cheesecake.


5. Water: Drink up your water! Water will not only keep you hydrated but it will also fill you up. Staying hydrated by drinking water will assist you in turning down that extra piece of pecan pie, drinking excess alcohol, or any soft drinks.

Friday Fitness: 26 Way to Celebrate World Run Day

This Sunday, November 6^th is the 12^th annual World Run Day.  For some of us here at H3 this day comes in perfect timing. This Saturday Fitness Director Adam Martin and Guest Services Director Allison Adams will be running in their first 26.2 mile event, the Savannah Rock ‘N’ Roll Marathon, and on Sunday I will be participating in the New York City Marathon.  It is exciting to be getting ready for an event that you have spend months preparing for and logged many miles along the way!

The purpose of World Run Day is to celebrate and support the sport of running and promote charitable giving. You do not have to be competing in a marathon to celebrate World Run Day. In honor of the 26.2 miles that we will be taking on this weekend, here are 26 ways that you can embrace or support the sport of running right where you are! 

1. First and most simple, just get out there. Hit the pavement, or treadmill. Set a distance or amount of time and just enjoy.


2. Find a local race to volunteer at. You have no idea how valuable volunteers are!


3. Find a race to sign up for in you area online at www.active.com


4. Be a spectator at a race. Cheering is the best way to support those out there, you can provide energy in the most crucial moments!


5. Stretch! What this video on the importance of dynamic and static stretching.


6. Support a local Walk for a Wish or Relay for Life. You do not have to compete, look into sponsoring a runner.


7. Establish a pre-run routine. Drink a full glass of water, do your warm up exercises and listen to that one song that always gets you motivated.


8. Join an online community like www.dailymile.com. You can share your comments and encourage others.


9. If you have a friend or acquaintance who is a runner, ask them about it. People love to share their passions. This is a great way to show your support.


10. Go to the track


11. Take your pet out for a walk


12. When out for a run or walk, say “Hi” to those you pass. You might just make someone’s day.


13. Go for a stroll around a local park


14. Gather some friends and lead your own Treading class (check out the fitness tab for a treading routine)


15. Go watch a cross country race at local schools. Many schools are gearing up for the local and regional championships. This is the opportunity to go see some real young talent.


16. Go to a local running store and have your stride assessed to make sure you are in proper shoes. The right shoes can be a game changer.


17. Find a local Girls on the Run program. It is a 5k training program for girls that not only teaches running skills but build self-esteem and healthy body image.  Volunteer or donate to this amazing program.


18. Invest in a good running clothes- no cotton!


19. Sign up to run a race for a charity; crossing the finish line is so much more meaningful when you are participating on behalf of those in need.


20. Perfect your form and learn how to Run Right-Video 1, Video 2, Video 3


21. Keep hydrated, this is an important component of any fitness program, make sure you keep yourself hydrated for a successful work out.


22. Keep a running log of your workout. Include things like: how far did you go, what was your pace, where, and how did you feel?


23. Get out in the morning. When the temperature is cool and before the stresses of the day can make you think twice.


24. Practice good posture throughout the day. Good posture can benefit your running by making you more efficient and less prone to injury.


25. Buy a running magazine and pick up helpful tips and be inspired by stories of true dedication.


26. Run on different surfaces. Dirt is better then asphalt, and asphalt is better then concrete. Mix up where you go for your run, to give your legs a break. 

Most important thing is just getting out there. You do not have to have big, lofty goals. Just enjoy the sport of running, where the only equipment you need is a pair of shoes!

Best way to combat chronic inflammation

Chronic inflammation has been linked to several serious diseases including heart disease, cancer, Alzheimer's disease, and diabetes. In addition, because there is a strong association between inflammation and muscle loss, it may reduce metabolism and contribute to disability.

Clearly, chronic inflammation can have a huge impact on our health. The question is what can be done to counteract it? An article in the November, 2011 Nutrition Action Healthletter, reviewed the latest research and here is the bottom line. While eating a healthy diet – rich in seafood, beans, vegetables, fruits and whole grains may help, according in Walter Willett MD, chairman of the Nutrition Department at the Harvard School of Public Health, “the most powerful way to reduce your inflammation factors is to lose weight".

Ishwar-lal Jialal of the University of California explains that "fat cells spew inflammatory chemicals into the blood stream" where they are then sent throughout the body. While Jialal's research suggests that subcutaneous (under the skin) may also be proinflammatory, most of the evidence points to visceral (belly) as the main culprit. The good news is that losing as little as 5 - 10% of your total body weight results in 30% reduction in belly fat. In other words, a moderate weight loss translates into a significant reduction in belly fat and the proinflammatory chemicals it produces.

An End to Food Labeling Confusion

We all complain about how confusing food nutrition labels can be. What should we be looking for? How are we supposed to compare one product to another? If you are not shown exactly what to look for, it can be very difficult to make the healthiest option based on the current food label… and to be honest, I think I know what to look for and sometimes I still get confused. Well, the Institute of Medicine has heard our cries and answered with this new food labeling system.

The proposed system rates products based on their salt, added sugar, saturated and trans fat content. These categories were chosen after a finding earlier in the year determined calories, saturated fat, trans fat and sodium are the biggest culprits in our food that cause disease.

The new labels would be placed on the front of food packages and would be more graphically designed making them easier to read and understand. The Institute of Medicine is playing around with a check mark or stars rating system.

The next question is will they actually work? If this new labeling system passes you have to wonder if it will really influence consumer habits. Call me optimistic, but I believe people will be willing to pay an extra 20 cents for a product with three stars over a product with just one. My only hope is that this new system provides accurate information to consumers because we all know there are ways to get around rules. I think now more than ever people are concerned about their health and their future, so let’s do it right and demand a system that benefits everyone. Hey, if anything hopefully the buzz will get people talking about health.

Family Traditions

Sunday night Juan and I prepared the table to carve a Halloween pumpkin with Hala, our 2-year-old.  We got the new kit they have now where you can choose a design and mark your pumpkin with a sticker stencil (I sure wish they had those when I was a kid!).  My favorite part growing up was actually scooping out all the seeds and the gooey insides.  Unfortunately, Jada, our youngest, was tired and a little fussy at the time so I had to tend to her. 

I found myself getting upset that I wasn’t able to participate in my favorite part – that Daddy was getting to have all the fun and it wasn’t even his idea!  In the midst of those thoughts, somewhere a fresh new outlook fought its way through.  I realized that I didn’t need to have the same experience as I did in my childhood… I now had a new appreciation for the fact that I can experience this Halloween tradition as a Mom.  I was filled with so much emotion – warmth, contentment, happiness – as I watched Hala discover, help and ask questions about everything that was going on. 

It brought me joy to watch Juan as he gave instructions to Hala, his helper, and enjoyed teaching her and participating in the activity with her.  When it was all finished, we lit it with a candle, turned off the lights and took a picture of all their hard work.  It was in this moment that Juan said, “Well, that’s the first pumpkin I’ve ever carved.”  I was astonished.  For me, it was something that was a given – just part of the Halloween holiday.  I couldn’t believe he’d never done it before! 

Hala wanted to go for a walk afterward, and while she was tricking around and I walked along side her, I took that time to savor the gratitude I was feeling for the opportunity to remember my childhood traditions and create new ones with our growing family. 

Traditions are nice, but sometimes we can get caught up in how things are supposed to be.  What’s more important is being in the moment and enjoying the experience with an open heart and mind.  As we move into this holiday season my hope, for you and I alike, is to find that place where we can truly be in the moment and enjoy all that is around us. I hope we appreciate each moment for the experience it brings us this year, no matter how similar or different it is from past traditions.  Happy Holidays!