June 18

4:41 pm

Becoming a Morning Person

From Becca Hamm, Summer Intern 2013

Every now and then, maybe sometimes more than we would like, we all need a little help to get motivated for the day. We’ve all heard the saying “The early bird gets the worm”, but are there really any advantages to getting a kick start to your day? Not only are there advantages, but a significant amount of scientific research supports the early riser routines, especially ones who incorporate exercise in the morning.

According to Dr. N.N. Khanna, Senior Interventional Cardiologist at Apollo Hospitals, due to the high secretion of catecholamines in the morning, which increase blood pressure and the likelihood of blood clotting, waking up early and working out can help reduce blood pressure, stress levels, and the risk of cardiac arrest and stoke. Dr. Sameer Srivastava, Associate Director of Non Invasive Cardiology, also states “People who work out in the morning are happy people, because morning workouts produce endorphins, which are stress busters”. It is also suggested that breathing exercises in the morning will help you stay relaxed and keep those stress levels down.

Not only has research found that earlier risers are more motivated and nicer to be around in the morning, they’re also happier, healthier, and more self-satisfied than others who tend to sleep in. Exercising may not always be an option in the morning, but here are a few tips to still help you get a jump start to your day! Pay attention to your five senses and become present as you awaken to enjoy yet another beautiful day!

The Moment You Wake Up: It starts from the second the alarm goes off. Instead of waking up to a constant beeping noise blaring in your ears, studies have found that a clock that gradually wakes you up with a softer tune or peaceful music, can help lower the heart rate and slowly wake you up.

Give Yourself a Pep Talk: Many of us dread the alarm clock in the morning because it reminds us of all the obligations we have for the day. Before you even get out of bed and start reminding yourself of all the things you have to do, rephrase it into what you get to do. Stay positive and look forward to what the day will bring!

Learn To Love The Sunshine: One of the most powerful things to force your body to awaken in the morning is the natural sunlight. Try to place your bed near a large window with thin blinds to slowly wake your body with the morning light. Take a few slow, deep breathes and be ready to conquer the day!

While You Get Ready: To help you get energized before you head out the door, use a citrus scent in a shampoo or soap, that has lemon, orange, or grapefruit. This will help being in touch with your senses and become more present.

Bring On The Protein: You already know what is going to be said next… “Breakfast is the most important meal of the day.” After sleeping all night, our metabolism and blood sugars are at its lowest, so be sure to fuel up your body! Think of a breakfast for champions meal and incorporate a protein along with colorful fruits, vegetables, and a whole grain into your morning.

Before Going To Bed: Have an hour before you go to bed be devoted to “unwind period”. Try to stay away from the electronics or another other obligations you might have for the next day to give your body a chance to slow down and enjoy a night of rest!

by Karla Williams

June 17

3:14 pm

1 Comment

Healthy Recipes: Mango Breeze

This is a special summer drink that really quenches your thirst and spices up your summer drinking. Using a variety of fruits offers a variety of flavors and vitamins. You can change this up and add orange juice concentrate as well along with a little vanilla extract; it’s like a mango orange dreamsicle!

INGREDIENTS:

2 cups Mango, frozen concentrate

2 gallons Water

4 cups Splenda

PREPARATION:

In large pitcher, place all ingredients.
Stir until well incorporated
Let sit for an hour in refrigerator
Serve with fresh fruit in individual glasses for garnish

NUTRITION:

Serves: 32

Serving Size: 8 ounces

Total Calories: 20

by David Chesworth

June 14

11:11 am

9 Comments

Fitness Friday: Michael Brams Success Story (Brams the Man)

There have been many people who have walked through the doors of Hilton Head Health and have gone home successful. Today, June 14^th, 2013 marks the day that one of our guests, Michael Brams, has achieved his goal weight. After 7 weeks of H3 dedication in the fall of 2012 combined with 12 weeks of H3 dedication in the Spring/Summer of 2013, (75+ lbs later), Michael Brams says he is “feeling and looking the best I’ve felt since high school”. Michael took full advantage of the program; diligently following the meal plan, taking several fitness classes a day, signing up for personal trainings, cooking lessons, one on one nutrition consults, and learning as much as he possibly could in order to apply these healthy habits for when he goes back home. As a Fitness Specialist here, I am thrilled to show off some of the amazing accomplishments Michael has made during his time here. Please enjoy the video that does just that! =D

by Jen Welper

June 13

5:19 pm

No Comments

Going Nuts about Nuts!

How in the world do you incorporate nuts into your day to day without over doing it? I personally could eat cashews by the container, but as a chef and nutritionist I know that is not a good practice. Here is what you do, incorporate your favorite nut into your fresh salads, into a rice pilaf to give it some crunch or even better yet, chop up macadamia nuts or pecans and crust Salmon, chicken, pork tenderloin or any white flaky fish. Typically so it doesn’t look like a sad amount of nuts mix in some panko bread crumbs and seasoning to aid in the total coverage area, You only need to coat one side. You can’t see the other side anyway! Look for our recipes on line with macadamia coconut crusted mahi mahi, or our pecan and panko crusted fresh catch!

As for those salads, some mixed greens, cucumbers, red onions, walnuts, feta cheese, dried cranberries, chopped grilled chicken breast and a balsamic glaze is like a party in your mouth. There is so much flavor, crunch, zest, and shoot it’s actually really filling. Maybe you want to make a cabbage salad with thai peanut dressing and add a few peanuts! Remember though you need to measure them out!

If you are a nut snacker, like my buddy Lindsay Martin, then you need snack size Zip Lock bags to portion out those nuts. If you put them in a regular size baggie, you will be disappointed and think that bag is half empty. Perception in the food world is everything so make sure you trick yourself thinking it’s the perfect little amount to give your salad, rice, or protein a little more love. Grilling is fun but sometimes it’s nice to roast a piece of fish where it’s crunchy, and perfectly cooked and you can still put a salsa on it. As a matter of fact for dinner tonight at H3 we are having Macadamia and Coconut crusted Grouper with a Roasted red pepper and pineapple salsa! Go Nuts, but be aware on their caloric density!

by Lindsay Martin

June 12

3:33 pm

No Comments

Wellness Wednesday: POWER OF PERCEPTION

What is perception? A simple way to describe perception is the way we think about or understand someone or something. Once we understand or believe a certain way about that something or someone. THEN, what we do with that information is what matters. Think about the handshake. It is part of the first impression… if the shake is limp it may send a message of disinterest or lack of confidence while a squeeze-until-it-hurts handshake comes across as dominate and lets just be honest… downright painful. One’s natural reaction to the “hand-breaker” may be intimidation, avoidance, fear, etc.

Since being at H3, one thing that I have learned in regards to perceptions is context is everything. Remember when you have come to Hilton Head Health… perhaps your intention of coming was to lose weight and improve your physical fitness while focusing on yourself for the first time in years. The day-to-day offerings, lectures and classes here speak volumes in how you may perceive weight loss, fitness and future food choices. A few examples:

We serve our main meals on a 10-inch plate (smaller than what you would regularly find). The intention is to visually satisfy you by filling the plate with healthy portions of whole foods. In turn, you go home and purchase the 10-inch plate and actually use it.
You hear Lisette speak about sugar and its negative side effects on the brain and downward spiral of unhealthy food choices—this basic understanding may motivate you to go home and throw out all of your 24-packs of soda, yes…even the diet varieties.
Our daily metabomeals/snacks are not focused on energy bars, juices, or processed foods. We want to send the message that it is better to stick with whole foods.
We now offer 25-minute high intensity fitness classes. Why?? We want you to recognize and understand that getting in at least 25-30 minutes of moderate to high physical activity is a great thing.

To sum things up, I want you to think about your personal perceptions and how you understand what is going on in your home, work and social life. How do you perceive yourself? Are you in denial about unhealthy behaviors such as eating in the middle of the night? Are you avoiding exercise because you don’t believe you can do it? Are you following a particular fad diet because you perceive it as the answer to your weight loss journey? If you have been to Hilton Head Health before, now is the time to re-engage what you learned. You have what it takes. We believe in you and want you to succeed at home. We believe you all give the perfect handshake

by Jessica Lynn

June 11

4:06 pm

No Comments

Coaching Corner: Serve More, Eat More, Lose Weight

Does it sound too good to be true? Serve more AND eat more… and still LOSE weight? It’s true… when it comes to fruits and veggies. When you have a variety of options at a meal, you tend to eat more; a disappointing truth when we think about buffets, cookouts, or the dessert table. But think about 3 veggie options at dinner instead of only one… with appetites drawn to variety, your plate will fill up on veggies leaving less room for other more calorie-dense elements. Try out a new recipe from H3Daily! My favorite veggie recipes are listed below:

by Jen Welper

June 10

4:05 pm

No Comments

Healthy Recipes: Potato Souffle

You can feel good about serving this healthier potato side dish on your dinner table.

INGREDIENTS:

3 each Eggs, whites only

½ teaspoon Butter, unsalted, melted

¼ cup Panko bread crumbs

4 cups Potatoes, mashed

1 cup Gruyere cheese, grated

1 teaspoon Thyme, fresh, chopped

½ teaspoon Salt and pepper mixed

1 ½ Tbsp Cornstarch

1 1/3 cups Skim milk

PREPARATION:

Preheat oven to 400 degrees.
Lightly spray 4- 8 ounce ramekins with non-stick pan spray.
Sprinkle the ramekins with the bread crumbs
Place the ramekins on a baking sheet
In medium sauté pan, add butter, and mashed potatoes, and seasonings.
Then add skim milk, and corn starch slurry (cornstarch and cold water)
Bring to light boil over medium heat while whisking frequently.
Reduce heat, and stir in gruyere cheese.
Once cheese is melted pull of heat and let mixture cool.
In separate bowl whip the egg whites with electric mixer until firm peaks form. Then carefully fold vegetable milk mixture in with the firm egg whites.
Place equal portions of the egg mixture into the ramekins.
Reduce the heat of the oven to 375 degrees.
Bake for about 20 minutes or until the center is firm and slightly golden brown.
Garnish with scallions.

NUTRITION:

Number of servings: 6

Serving size: 1 each

Calories: 150

Fat grams: 4

June 7

10:43 am

No Comments

Fitness Friday: TRX Suspension Training

Make your body your machine.

The TRX Suspension training (Total body Resistance eXercise) is a highly portable performance training tool that leverages gravity and the user’s body weight to complete 100s of bodyweight exercise that develops strength, balance, flexibility and core stability simultaneously.

TRX was originally designed by a Navy Seal who needed to be able to stay in shape with limited space and something small enough for sea bags. Since then, TRX has made its way into the fitness industry and is used by many pro sports teams, coaches, and top trainers around the world.

Here are a few examples of many ways you can use the TRX:

Mobility and Flexibility : TRX helps you focus on stabilization and increase range of motion. You can perform stretches to increase your flexibility and focus on strengthening the muscles around your joints. The TRX Suspension Trainer allows you to unload and leverage your bodyweight while performing strength, mobility and flexibility exercises. This enables you to instantly modify any exercise to your available range of motion and safely and appropriately improve your functional mobility and flexibility over time.

Example: Chest stretch

Strength: Muscular strength plays a part in every movement you make.

TRX gives you a fun, functional way to develop strength and give yourself an advantage in whatever endeavors you pursue. TRX also works your body the way it’s built to move as an integrated, interconnected unit. You can easily progress the difficulty of each TRX exercise, sequence or workout to find the challenge that’s just what you need to safely develop strength.

Example : Row (back strengthening exercise)

Core :TRX training engages the core on every exercise because it requires that you brace and stabilize with your abs, obliques and lower-back so you can leverage your own bodyweight as resistance. TRX trains for reactive stability, “forcing” you to tighten your core so you don’t lose balance on the straps. Bracing your core before you move becomes second nature.

With the TRX you can also perform specific exercises that focus on the muscles to stabilize your spine and strengthen your core.

Example: Reverse crunch

Cardio: With the TRX you can also perform cardio exercises to help increase your metabolic rate, reduce stress level, increase blood flow, boost immune-system and improve cholesterol levels.

TRX is a great tool for interval training and also allows you to take regular exercises to a more challenging level.

Exemple : Mountain climbers

by Karla Williams

June 6

5:04 pm

No Comments

Don’t Sweat It; Summer Snacks

Summertime is here and snacking is at its finest! We have a variety of fresh fruits and vegetables at our fingertips this time of year. This is the season that fruits and vegetables are loading up the shelves at markets delivering; tasty, healthy, and affordable snacks.

To switch up your typical snacking routine, I challenge you to try new fruit varieties that you haven’t tried yet or try freezing some of your favorite fruits. Varying your snacks, will keep you on-track and excited about continuing your healthy choices. Here are some of my favorite sizzling summer snacks;

Fresh fruit is perfect this season! Watermelon, peaches, cherries, grapefruit, strawberries, or kiwis served with pumpkin seeds or pistachios.
Frozen treats! Fruit pureed popsicles, frozen grapes, freeze non-fat greek yogurt.
Grill it! Grilled pineapple drizzled with honey, grilled vegetable kebobs, or grilled asparagus and tomato salad.

Remember to have some fun this summer and enjoy the huge variety of produce at your local farmer’s market or grocery store.

by Lisette Cifaldi

June 5

4:22 pm

2 Comments

Wellness Wednesday: The Art of Listening

I have always been a great admirer of skilled listeners. While many people are enamored with talented orators, it is the active and compassionate listener that always gets my attention. You see, most people are not good listeners. Most people wait to speak. We are frequently hijacked by our thoughts and the desire to respond. While others are talking, we spend our mental energy formulating our advice, our judgments, how to express our interpretation of what they are saying, or how we want to relate it to our own experiences. When this happens, as it so often does, our ability to listen atrophies.

The attached video on compassionate listening, featuring Thich Nhat Hanh, is a powerful reminder of how listening can give way to transformative healing. Thich Nhat Hanh tells us that when we truly listen, and suspend our need to respond or judge, we allow others to release their suffering. When suffering is released, our reflex to judge converts to compassion. In our moment of stillness, that moment of compassion, we connect in a profound, human way. This type of listening can restore even the most damaged relationships.

In my personal life, I have found that active listening allows me to know people I love in a deeper way. In my professional life, compassionate listening aids me in building an immediate trust with clients and is vital to facilitating the healing process. One of my favorite unintentional consequences of active listening is how it helps me to escape one of the more annoying manifestations of my food addiction – the obsessive food thoughts.

With all the benefits that compassionate listening has to offer, it is a worthwhile skill to develop and hone. Start noticing your wandering mind as you converse with others and bring your attention back to what they are saying. Keep training your mind to do this and you are on the road to becoming a gifted listener.

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