Archive for January 2011

H3 Recipe: Breaded Buffalo Chicken Tenders

Buffalo chicken tenders H3 Recipe: Breaded Buffalo Chicken TendersThis recipe comes from my ‘Super Bowl Snack’ demo!  A great healthy alternative to your favorite game-day appetizer.  Sure to score major points with your football-loving friends and family.

INGREDIENTS:

4 (4 oz.)          Chicken breast, boneless, skinless, trimmed and defatted, cut into strips or chicken tenderloins

¾ cup             Corn starch

¾ cup             Egg whites, or egg beaters

¾ cup             Whole wheat flour

½ tsp.              Onion powder

½ tsp.              Salt

¼ tsp.              Garlic powder

2 cups              Frank’s red hot sauce, or your favorite hot sauce

4 stalks           Celery, cleaned, trimmed, cut into sticks (Optional)

PREPARATION:

  • Preheat oven to 375°F
  • Spray baking sheet lightly with pan spray.
  • Prepare chicken breasts, or tenders, as directed above.
  • In three separate bowls (medium size), place corn starch, egg beaters, and wheat flour in each of their own bowls.
  • Season the wheat flour with the onion powder, salt, and garlic powder.
  • Dip the chicken tenders in the corn starch first, shake off excess.
  • Next, dip corn starch breaded chicken tenders in the egg beaters.
  • Finally, dip the corn and egg beater breaded chicken tenders in the whole wheat seasoned flour and shake off excess flour.
  • Place on baking sheet.
  • Bake in oven for about 12-15 minutes.
  • Then warm hot sauce in sauté pan or microwave.
  • Toss fully cooked breaded chicken tenders in the hot sauce and toss until evenly coated with sauce.
  • Serve with H3 Ranch or Bleu cheese (see below) dressing and a few celery sticks.

Chef’s Note:  These chicken tenders can be tossed with sweet and sour sauce, bang bang sauce or even barbeque sauce. 

Number of Servings: 4
Serving Size: 4 tenders
Calories: 200
Fat: 0

Easy Bleu Cheese Dressing

INGREDIENTS:

3/4 cup         Fat-free buttermilk

1/4 cup          Sour cream, fat-free

1/4 cup           Light mayonnaise

1 tsp                 Worcestershire

1/4 cup           Bleu cheese crumbles

To taste           Cracked black pepper

PREPARATION:

  • In a food processor combine all ingredients and pulse until semi smooth.
  • Pour into air tight container and enjoy!

Number of servings:  24
Serving size: 1 Tablespoon
Calories: 20
Fat grams: 1.4

 

Harvard’s Hello to Coaching

Wellness Coaching Harvard’s Hello to Coaching Coaching is a fast and growing field; it seems as every day someone else is announcing themselves as a ‘coach’. There’s really no way to track how many coaches are practicing at this point and with no standards or regulations how do we know if their skills are legitimate?

Well watch out because a new team has joined the Ivy League.  In late December 2009, the Mclean Hospital (one of the oldest research programs in existence) created the institute of Coaching. This facility is affiliated with Harvard’s Medical School and will be provided with $100,000 dollars in grants each year. The hope is that the institute will create credibility in a profession that’s at often times not taken very seriously.  For the first time ever, researchers will be able to track and evidence the progress of coaching clients thru a solid valid base of research.

So very exciting stuff, I will certainly keep you posted with their findings. Today, I’d like to share with you the early research behind coaching just so you can really see the power of accountability.

Lifestyle Change: Why not get a coach? AtlantiCare Regional Medical Center
Since 2008, AtlantiCare has offered wellness coaching to its more than 5,000 employees. They have had the opportunity to work with a certified coach to help them with a variety of things: stress management, work-life balance, weight loss, diabetes, blood pressure and cholesterol. According to Kathryn Schilling, people maintain about 70 percent of the goals they set long-term with their wellness coach.


Wellness Coaching Study Finds Long Term Benefits for Cancer Survivors
Published in the International Journal of Interdisciplinary Social Science and conducted by the Richard Stockton College of New Jersey, showed that wellness coaching, had significant, immediate, and lasting impact in reducing anxiety and depression, while simultaneously improving quality of life and increasing other healthy lifestyle behaviors.

  • In this observational cohort study of 30 breast, prostate, and colorectal cancer survivors, participants received six coaching sessions over a three month period. They were followed for a year after the final session to evaluate the sustainability of changes through wellness coaching. Survivors reported in questionnaires that they increased their fruit and vegetable consumption, increased their physical activity and had a reduction in weight and BMI that was sustained one year after ending. The most helpful aspect reported was the motivation and feedback they received as they worked toward their goals.

Wellness Coaching Keeps Hospital Workers Healthier
Published in Journal of Population Health Management

In 2004, Onlife Health (Gordian at the time) was hired by a Midwest hospital with 4,500 employees to implement an employee wellness program. In 2009, researchers began the task of analyzing the program’s first four years. The services of the program began with a Health Risk Assessment, and as each year went by participants would re-assess. Then health coaching services were provided over the phone, via e-mail or using self-directed online programs.

  • Researcher Adam Long stated the outcomes were “robust” with a 96% participant satisfaction rate. Year over year over year, they got better, and that was in the form of smoking behaviors, dietary behaviors like fat and fiber intake, exercise, stress levels, depressive symptoms and evaluations of life satisfaction,” he said. Specifically, findings included:
  • An 18 percent dietary fiber intake improvement for the population, an 11 percent dietary fat intake reduction, a 14 percent activity-level improvement and a 10 percent improvement in life satisfaction.

 

Where do you get your health information?

As many of you know, I am a big health newsletter fan. I have found over the years that subscribing to a couple of these has helped me keep up with the seemingly ever changing world of nutrition and health. One of my favorites, the Nutrition Action Health Letter, the world’s largest circulation newsletter, just had its fortieth birthday.  I want to share with you a few of the highlights from the January/February issue entitled “Unexpected, Surprising Findings from the Last 40 Years”.

  1. Excess pounds boost cancer risk.  Most of the research linking cancer to obesity has been conducted over the last 15 years. The list of cancers that excess weight clearly increases the risk of now includes endometrial, post menopausal breast, colon, esophagus, kidney and pancreatic. Several other cancers including leukemia in adults, lymphoma, cervical, gallbladder, liver and aggressive prostate cancer may also be influenced by weight. Walter Willett, chair of the nutrition department at the Harvard School of Public Health, suggests that “There are probably as many cancers caused by overweight and obesity in the U.S. as caused by smoking because there are fewer smokers than overweight people.”
  2. Coffee gets a makeover. It wasn’t too long ago that many thought coffee and the caffeine that came along with it was a contributing factor to a number of health problems including pancreatic cancer and heart disease.  According to Dr. Willett, “it turned out to be remarkably safe”.  Not only safe, but it might actually lower the risk of some serious disease. The evidence is strong that moderate (4 – 6 cups) consumption of regular or decaf coffee lowers the risk of type 2 diabetes. And regular consumption of regular coffee lowers the risk of Parkinson’s disease and gout. Surprisingly, Willett says, “coffee has turned out to be a health promoting beverage rather than a carcinogen.
  3. Too little sleep can lead to too much fat.  The average American now sleeps two hours less per night than he/she did 40 to 50 years ago. ”We now have lots of studies on sleep and obesity” explains Kristen Knutson, assistant professor of medicine at the University of Chicago, “and most of them find that short sleepers, (fewer than 6 hours a night) are more likely to be obese than longer sleepers. Sleep deprivations is associated with exhaustion, making it difficult to follow through on an exercise and nutrition plan. Sleep deprivation also interferes with the proper production and release of important hormones that influence appetite management.  While it doesn’t get much attention, getting a good night sleep just might be one of the most important behaviors you can work on to help you control your weight.

If you have found this information interesting and would like to read more, you may want to subscribe the Nutrition Action Health Letter.  Subscribe by visiting their website – you can even read through the archives.

 

Friday Fitness: 52 Card Pick-Up

playing cards Friday Fitness: 52 Card Pick Up Are you finding it difficult to stick to your new year’s resolutions? Being the end of the month, do you need to hit the re-“play” button? Re-energize your new year’s resolutions today! This Fitness Friday we are putting the “play” in replay.  Many of you may recall this dynamic workout from a previous Boot Camp at the Beach week post, if not look no further than a standard deck of cards.

The workout will start with a fully shuffled deck of cards (52 cards). All face cards (Jack, Queen, and King) have a value of 10. Aces have a value of 1. The number cards will be face value (ex. 7 of spades = 7 of the specific spade exercise). Jokers are free cards, meaning the exercise is whatever you chose. Some great ideas for the joker include yet are not limited to: running a lap, climbing the stairs, burpees, etc. For each suite card there is a designated energizing calisthenics exercise. (See exercise list below)

 The object of this workout is to work through the entire deck of cards and within a challenging time frame. Good luck! Remember, it’s FRIDAY…be creative and have fun!

When you see a…

  • Heart – perform the designated number of PUSH-UPS.  Modifications include push-ups from your knees or on the wall.
  • Club – perform the designated number of MOUTAIN CLIMBERS.  To modify, hold a high plank for 30 seconds to a minute.
  • Diamond – perform the designated number of UP/DOWNS.  Jump up, reaching for the sky, land and reach for your ankles or the floor, bending the knees and keeping the weight in your heels.  For a lower intensity version, reach arms up then bend down and touch your ankles; repeat.
  • Spade – perform the designated number of SQUATS.  For a higher intensity modification, do squat thrusts instead.    

TGIF!

 

Half is Much!

group run Half is Much!I think the best part of life is challenging ourselves to that point where we can’t go any further. There’s no greater feeling then when you cross a finish line after months of training, it changes you. Day after day, I’m thinking how can I get that feeling back? When’s my next opportunity going to be to earn that back?

For those of you who know me, I am an avid runner and always training for an endurance event. It simply keeps me motivated to go out year after year and test the limits. To not only experience a new race, but to attempt to beat a personal record. I really believe that if there weren’t all these opportunities to push myself, I wouldn’t stick to an exercise program.

What’s intriguing is that I’m not the only one finding this motivation. It happens that many people are starting to turn to training later in their life. In 2009, Marathonguide.com ran statistics on the average age of a marathoner, guess what the average is? 40.5 years old for men (average finish time 4:30) and 39 years old for women (average finish time of 5 hours). Incredible! I’ve also found that guests around the Hilton Head Health walls are starting to turn to these events for a little motivation. Recently a group of past guests went down to Disney World and torched some phenomenal finishes at the annual half marathon. They trained, conquered, and without had this unbelievable experience previously mentioned.

With that said, half is MUCH! What I mean by this is that you don’t have to go after a marathon to earn this feeling. Training for any distance event is quite an accomplishment and a driving motivator. Due to recent inquiries, I wanted to touch on the TOP 5 fundamentals when training for your FIRST Half Marathon and provide you with a custom H3 beginner half marathon runner and walker plan.

#1 Go into the race to finish – The goal of finishing your first Half Marathon is the best place to start. When you run or walk your first half marathon at a comfortable pace you’ll feel proud and eager to run future races.

#2 Train with a purpose – Following a schedule can become monotonous. If you’re a runner, add what’s called a “Tempo Run” into the mix simulating the pace you expect told hold during the half. Warm Up 10 minutes of easy jogging – 20 minutes race pace – 10 minutes easy jogging. Walkers increase your run/walk ratios, if you’re running 2 minutes walking 1 add 30 seconds to that run on a few days of training. By having a purpose for each workout you’ll increase your speed and interest.

#3 Don’t play catch up – Unexpected things come up during training, let it slide. Never try to length long runs or cram harder workouts back to back days. This is very important to remember especially that last month of training!

#4 Throw In a Test – Schedule a 5K or 10K during training to simulate race conditions this way going into the big day you’ll be familiar with what goes on and comfortable with what’s about to go down. This will also help with pacing and your adrenaline rush control as the gun sounds.

#5 Run THE Mile – Focus on that single mile, avoid thinking about how far you have to go because it’s really far away! When you get to that final 3.1 miles say to yourself “Just a 5K left, no big.”

BOTTOM LINE – Justify training to YOU and ONLY YOU. We make sacrifices during training, but all this training leads to setting goals, conquering fear, overcoming obstacles, and is an excellent warm up for life challenges that lay ahead.

Here’s a beginner Half Marathon training schedule I created just for you!

 

Taking Charge of Your Health

Last week – Jessica Lynn wrote a really great post addressing the why’s of weight loss.  Because many of the H3 Daily readers are H3 alums – I wanted to share a new workshop that addresses that exact message.  If you have ever said ‘I know what to do, why can’t I just do it?’ – this workshop might be of interest to you!

This March, one of our favorite guest presenters Johanna Smith-Ellis will return to facilitate our newest workshop – Personal Responsibility: Taking Charge of Your Health.  Our attitudes, relationships, communication skills and time management all play a vital role in our health, while excuses and blame can lead to the very unhealthy behaviors we’re trying to eliminate. She will help you rediscover your priorities and design a plan from the inside out that will build the foundation for sustaining your health habits. Take charge of your health—you own it.

A few sample sessions include:

Personal Responsibility – Explore your unique personal history and how it influences your present concept of what it means to be responsible.

Finding the Right Attitude – How do our attitudes affect our emotions and behavior? Can we change how we act by changing the way we think? Identify your attitude errors.

A No-Nonsense Approach – Think of motivation and behavior change as the chicken and the egg—which comes first?  What motivates you?

Priorities to Practice – Identify your priorities and develop time management skills to accomplish what means most to you in your life.  Most importantly, learn how to put it into action.

If you want more information – you know how to reach us!

 

Conquering the Gym Fear

Another post from the archive vault – check out this oldie but goodie from Jeff Ford written back in his intern days!

We’ve all been there. Faced with taking a new class or starting a new job – these experiences not only expose us to an entire new group of people, but fears of the unknown and the uncertainty factor tends to set in. Fascinatingly enough, these same fears go hand in hand with becoming a new member at a gym.

What will people think of me? Will I fit into the mix?  What if I can’t perform up to everyone’s level?  Will they stare, laugh?

All sensible questions, yet we must understand that these butterflies are typical for every single new experience.

Every now and then, a class is offered here at H3 to help Guests overcome fears of the gym that may be colluding in their minds. The basis of the “Overcoming Your Fear of the Gym” class is to allow Guests an open forum to not only discuss their personal fears, but provides a few definite tips for conquering gym uncertainties.  Below is your quick guide to tackling any qualms before joining the ranks of your local fitness facility.

perfect fit Conquering the Gym Fear

- Before you join a gym, try out a free session.  This will allow you to gain a feel of the environment with a one day trial pass.

- Choose a health club with a relaxed atmosphere.  A place where you feel comfortable, a local YMCA is a great option! 

- Make sure you are familiar with the fitness equipment.  Fluency in equipment lingo leads to immediate gym confidence.  Most gyms provide an orientation on gym equipment upon joining – if not, don’t be afraid to ask! 

- Stick to the fitness equipment in which you feel most comfortable.  This boosts motivation and allows for the best of workouts.

- Organize your routine before you walk in the door.  An exercise plan keeps you focused and zeroed in on your workout. 

- Participate in group fitness classes.  This is an excellent way to meet other members and become oriented with the facility. 

- Go at the least crowded time.  Before anyone else is awake, kick start your day with an early morning workout. 

- Find a gym buddy.  It’s a lot more difficult not to show up when someone else is depending on you.

- Check your priorities at the door.  Exercise is for your benefit, leave worries of what other people think outside. 

Focus on your own workout by tuning others out.  Find an exercise trance; bring an iPod or mp3 device!

- Focus on personal targets.  Set goals, write down what you hope to achieve by attending the gym.

- Hire a personal trainer.  They’ll not only teach you all the exercises, but motivate you positively!

 That’s the inside scoop folks.  Therefore, take what you will and run with it or power walk it!  It’s certainly understandable to be faced with these qualms; it’s a part of life.  Recognize that your thoughts are beyond a doubt greater than others around you.  

It is an admirable accomplishment to break out of the comfort zone and block out these gym fears.  When it all boils down, we hit the gym for ourselves, no one else.  We are there to improve our personal lifestyles and that is what we must remember.

 

H3 Recipe: Southwest Egg Roll

Southwest Egg Roll H3 Recipe: Southwest Egg Roll

INGREDIENTS:

1 (4 oz)            Cooked boneless, skinless chicken breasts

1/4 cup           Part skim mozzarella cheese

1/4 cup            Black beans, cooked

1/2 each          Red onion, chopped

1/2 tsp             Cumin, ground

1/4 cup            Red bell peppers, chopped

1/4 cup            Corn Kernels (frozen) thawed

4 each              Spring roll wrappers                                                                                       

PREPARATION:

  • Preheat oven to 375˚F
  • Cook chicken breast and chop into small pieces (dice)
  • Cut all vegetables
  • In a bowl mix all ingredients except for the spring roll wrapper
  • Once ingredients are well mixed, place a 1/4 cup of the mixture at one corner of wrapper.
  • Fold the corner where you placed ingredients over, holding ingredients in wrapper.
  • Then bring both in sides over the folded corner, and then continue to roll.
  • Seal end of wrapper w/egg beaters or non-stick cooking spray.
  • Bake until crispy for about 15-20 minutes.

*How to wrap into egg rolls:

Step 1: lay out wrapper          

Step 2: place ingredients in corner     

Step 3: fold corner over food

Step 4: bring in both sides of wrapper

Step 5: Continue to roll

 

Number of servings: 4
Serving Size: 1 egg roll
Calories: 90
Fat Grams: 2

 

Coaching Corner: Check Your Relationships

Wellness Coaching Coaching Corner: Check Your Relationships Everyone tends to set goals year in and year out, but do you ever feel overwhelmed with the challenges you set for yourself? As if you just need an extra push to become a healthier you? The goal of the emerging field of wellness coaching is to provide that extra challenge. It’s difficult to get a positive perspective from our friends and family because at times they can be judgmental. Obviously these actions aren’t deliberate; it’s just a part of the way our relationships evolve.

The relationship with a wellness coach is very different. Coaches should never have a judgmental attitude and always aim to work with what their clients are doing well.  In most cases, finding the right coach will lead to positive movement and growth through a deep connection. Today, I want you to discover the being skills that make coaching work and for that matter any healthy relationship.

  • Mindfulness – Prerequisite for everything, when someone pays full attention to another in the moment
  • Empathy – The respectful understanding of another person’s experience, putting yourself in their shoes
  • Warmth – Kindness and the power to open people up, a genuine and caring attitude
  • Affirmation – True acceptance and appreciation, reframing negative energy to positive experiences
  • Calm – Remaining open minded, radiate confidence
  • Zest – My favorite J we’ve got to be optimistic with others – always excited for new opportunities!
  • Playfulness – Coaching and relationships work when there’s humor, must know how to laugh and have fun 
  • Courage and Authenticity – When conversation becomes real, deep connection will always reflect honest feedback

With that said, take notice of these traits in your relationships, not just coaching. I fully believe when we have friends, family or a health coach – that creates an environment using these being skills – change and becoming a healthier you is INEVITABLE.

Lastly, if you have some spare time, check out this cool 5 minute clip from ABC news with Harvard’s Dr. Edward Phillips and his perspective on the emerging wellness coaching field. The entire H3 program staff is on route to ACSM wellness coach certification through the program he mentions named WellCoaches.

 

Catch more zzzzzz’s

Check out the presentation below from Bob Wright on Tips for Improved Sleep.  We are testing out this new presentation format – so let us know your thoughts in the comment section!  If you like it, we can add more to the blog!

Simply hit the play button to get started.

 

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