Archive for March 2011

March Madness – Hilton Head Health-iest Cereal Bracket: And the Winner Is…


If you played along with us, see how your team did by viewing the complete bracket.




Every Monday for the past six weeks, we have been watching the stories of twelve individuals and their journeys to a healthier life on A&E’s series, HEAVY.  You might have even had the opportunity to meet them in person during their six month stay here at Hilton Head Health.  As many of you know, once you have been to H3, you become a part of our family.  And I think I can vouch for each saying that not only did they become our family – we became theirs.  Keeping in touch with each of them has been a real treat – watching them overcome the barriers of transitioning their lifestyle, conquering fitness goals and setting the bar even higher for their future.  Today, you will have the chance to learn more about the accomplishments and challenges HEAVY participant, Stacia Kingston, has experienced in the months after returning home. 

Stacia What has your life been like after returning home?  What things have changed?  What challenges have you faced?

While I was at H3 filming, my [job] position was eliminated. Fortunately, there was a position available for me when I returned to work, and that I am very grateful for! However, it has been quite an adjustment. I had no choice in my current position, but I have been readjusting and learning the new job, and it’s given me the opportunity to meet and work with new people.  My schedule has changed somewhat, and that has been very challenging as well. I had made my exercise and meal schedule around my old job, so obviously adjustments had to be made. This is where the “evaluating the implementation” step from Adam’s Goal Setting lecture came in! At first, I was trying to stick to my original plans that I had made prior to leaving H3…and it just wasn’t working. Had I continued on that path, I would have been destined to get off track. I cannot stress enough the importance of this step in goal setting!

You mention that work has allowed you to meet new people, yet limit your time for socializing.  How have your relationships changed since returning home?  Were you able to build a support system?

The most obvious change in my relationships since I’ve returned home is that my husband and I have separated.  As I mentioned during the filming of the show, we really enabled each other when it came to food. While I had made so many healthy changes during my time at H3, he had not. In theory, he was on board with all of my lifestyle changes and supportive, but he was still eating and living the same way as before. I began to see my new good habits start to shift toward the negative ones again, and I knew that in this environment, I would go right back to where I had been…and it scared me to death. It was at that moment that I made the most difficult and painful decision of my life, to move out. I had to create my own safe environment, and take care of me.

Relationships with friends have changed as well. My social calendar is not as full as it used to be! In many of my friendships, the bonding was always over food, mostly eating out. I’ve tried to change the dynamic of my friendships by suggesting activities not centered around food, but on exercise or more active type gatherings. My friend Andrea, who used to be my go-to when I was craving Mexican food, has now become my partner in crime in regards to fitness. We trained together and recently completed our first sprint triathlon at Parris Island! Does that mean that we never eat together? Of course not! We still occasionally go out for dinner, but it’s not the focus of our friendship. I feel like our friendship has gotten even stronger. And that is true of the friendships where I’ve been able to shift the focus from food…I feel much more connected and engaged as a friend. There are also the friends that I just can’t be around as much, not because I don’t love and care about them, but because their habits don’t support my lifestyle any longer.

Devin's DashThere is no question that the lifestyle of one at H3 is not realistic for the everyday world.  What is your diet and fitness routine like now that you are back at home?

My diet is very simple compared to the gourmet meals that we had at H3. While I love to cook, I’m a creature of habit, and I like to keep meals and meal planning as straightforward and uncomplicated as possible. I will say that after trying so many different types of foods at H3, the variety of foods that I prepare is much bigger. Additionally, I have transitioned to a much more vegetarian lifestyle. I still do eat animal proteins, but I eat at least 2-3 vegetarian dinners a week, whereas before I would have had none. I am eating right around 1600 calories a day, which is satisfying while also allowing me to continue to lose weight, albeit at a slower pace. In terms of eating out at restaurants, I try to limit it to 2-3 times a week, and never more than once in the same day. Furthermore, I try to plan the occurrences of eating out in advance, so I don’t decide to use it “on the fly” as a coping mechanism for a bad day.

stone mountainMy time spent exercising has most certainly decreased since coming home. It’s just not realistic to exercise four to five hours a day! Even the training schedule I was sticking to while training for my sprint triathlon was almost too challenging to stick to in the “real world.” While training for that I was exercising about two and half hours a day, and since I exercise in the morning before work…well, let’s just say it was awfully early when that alarm clock went off every day! Now that I’m back to a more basic fitness routine, I aim for 30-45 minutes of cardio 5-6 days a week. I strength train each muscle group (alternating days) 2-3 days a week. This brings my workout in at an hour and half every day.  I also started a walking group at work, and every day at 11am and 3pm we walk around the academic quad for 15 minutes. I’m fortunate to work on a college campus, so I have lots of opportunities to walk to other buildings on campus. On the weekends (especially since it’s getting to be warmer weather) I try to do something fun…something I want to do, anything to get out of the gym and the mentality that I “have” to do it. Last Saturday, I climbed to the top of Stone Mountain for the first time, and this weekend I’m planning on taking a long bike ride on the Silver Comet Trail. I never want exercise to become a chore to me, and with these “fun days,” it keeps me excited about staying active!

Thanks for sharing Stacia – you are truly an inspiration!  Check back to H3 DAILY this weekend for PART TWO of our interview – focusing on motivation and support.



H3 Recipe: Cilantro-Lime Grilled Chicken Skewers and Coconut Rice

chicken and pineapple skewers


4 4oz. Chicken breasts, each breast cut into 6 pc.

1/2 Fresh pineapple, large chunks

16 Wooden skewers, soaked in water


1 Cup Chicken Stock

4 Fresh limes juice and zest

1/4 Cup Fresh chopped cilantro

1 Tsp. Minced garlic

1 Tbl. Extra virgin olive oil

1/2 Tsp. Crushed red pepper

1/2 Tsp Salt

1/4 Tsp. Ground pepper


  • Combine first 7 ingredients for the marinade, reserve.
  • Prepare chicken and pineapple, skewer alternating chicken and pineapple.
  • Lay skewers in a single layer cover with marinade wrap and chill, allow marinading for 30 minutes to 2 hours.
  • Remove skewers from marinade, grill skewers.

Number of Servings: 4
Calories: 170
Fat: 4

Coconut Rice


1/2 Cup Short grain brown rice

1/3 Cup Light coconut milk

1 Cup water

1/4 Tsp. Coconut milk

1/2 Tsp. Ground pepper


  • Add all ingredients to a pot.
  • Bring to a boil.
  • Reduce heat to low and cover pot.
  • Cook until all of the liquid is absorbed and rice is light and fluffy.

Number of Servings: 3
Serving Size: 1/4 cup
Calories: 100
Fat: 3



Don’t Miss the Series Finale of H3 on A&E’s HEAVY – Sallie & Chad

Don’t miss the series finale!  Tonight you will have the opportunity to witness the transformations of Sallie and Chad! 

Sallie beforeSallie is the life of every party, but at age 30 and 443 pounds, she is finding she can no longer be as active as she once was. Now, as she watches her 9-year-old son Sam follow in her footsteps and gain weight, she realizes that it is time to change her life–for both her and Sam. 

Chad beforeChad, at age 28 and weighing 509 pounds, has met the love of his life and is ready to start a family of his own. However, Leina isn’t willing to settle down with Chad until he changes to a healthier lifestyle. She doesn’t want to marry someone who could die in a year. Unwilling to lose Leina, Chad is ready to prove that he can be the man she wants him to be.

If you were here last year, you likely met one or both of these amazing individuals at some point during their stay – and now here’s your opportunity to see their entire journey!  Be sure to tune into A&E at 10/9C tonight! 

If you missed last week’s episode featuring Mark and Patty, visit to watch the full episode plus additional bonus scenes!



Coaching Corner: Marking Your Motivation

Wellness CoachingMotivation is an interesting subject. We all know what it is, but at the same time motivation is unique to each and every one of us. We’re constantly asking one another, “How do you stay motivated? What can I do to be like that? How can I get more motivated?” The issue here is that there is no valid one size fits all answer.  No fitted hats, no stretchy exercise pants; motivation is something that can’t be taught, it can only be found by you.

We have to uncover it for ourselves; but the question is – how do we discover it? Why at times is it the hardest thing to pin it down? I think we have to look at motivation and believe that it is really when our dreams put on their work clothes. Motivation is truly discovered when we decide to go after our dreams passionately and with meaning from deeper emotions attached. Again marking a motivation is difficult, but once you find it becomes tough to erase. For this week’s coaching corner answer of few of these questions and pick a few tips to mark your motivation:

Who in your family drive you to be healthy?

What quote can you think of that inspires to you follow thru?

What activity can you not live without?

What is it you wake up for every single morning?

What feelings do you most dream to ignite throughout your day?

What event or race is coming up that you have to be in shape for?

What organization, faith, or cause do you believe in most?

Tips to take

1. Wear a custom Livestrong bracelet such as “Train for life” or “Unwise, Better, Best”

–          Look at this band when you wake up in the morning or when making an important decision

2.  Set your room up for success

–          Add pictures of your friends and family, upcoming races, healthy magazines and books

3.  Put your goals on your desktop

–          Place your top 3 goals as your desktop with pictures of representing all your answers above



Kickstart Your Weekend with Amber’s Boot Camp

Happy Weekend!  It’s gorgeous here on Hilton Head Island and today we have decided to take our exercise outdoors with Amber’s Boot Camp.  The perfect excuse to get outside, sneak in your weekend workout and kickstart your Saturday.  Watch the video and follow along!



Friday Fitness: PhysioBall Stretch

Sitting at a desk all day may be ruining your posture or giving you unscrupulous low back pain.  Try these two stretches on a physioball to loosen up those chest and shoulder muscles.



Perfection is the Enemy of Progress

perfection quote

“I should be perfect.”  If we were playing Family Feud at Hilton Head Health, this would be the #1 answer on the board for “thoughts that interfere with your healthy eating and exercise.”  Although you, like many people, know that perfection is impossible, you may continue to strive for it.  You may wear yourself out, physically and mentally, trying to be perfect.  When you don’t meet your unrealistic expectations for your eating and physical activity, you may be very disappointed, feel like a failure, and wind up giving up. 

To challenge your perfectionism …

Give yourself permission to make mistakes.  Mistakes are a sign that you are human.  In most situations, making a mistake is not the end of the world. 

Ask yourself “what’s the worst thing that could happen if I weren’t perfect in this situation?”  Then ask “How terrible would that really be?” 

Aim for excellence, not perfection.  Performing tasks well is important.  In some cases, a task may only need to be done “well enough.”  I used to re-load the dishwasher because I could fit more dishes in than my room mate.  I wasted hours on a task that didn’t require anything near perfection.  To make time for your healthy eating and physical activity, something has to give. 

If you strove for excellence instead of perfection, and if you accepted that sometimes “good enough” really IS good enough, how would your life be better?



You’ve Been Asking For It…

If you had the opportunity to meet Johnny, a participant on A&E’s HEAVY, you met a rap superstar!  Throughout his stay, Johnny performed and perfected this rap – summarizing his journey to a healthy lifestyle.  A performance that always drew laughs, tears and a standing ovation – we wanted no more than to share it with you all!

Check it out – and leave Johnny a few words of encouragement and motivation as he continues as a new culinary school student!



H3 Recipe: Sesame Chicken


sesame chicken


4 (4oz.) Boneless, skinless, trimmed chicken breast, cut into large pieces

½ cup Cornstarch

¼ cup Flour

Pinch Sea salt

½ cup Egg beaters


½ cup Honey

½ cup Soy sauce, low sodium

1 cup Water

2 teaspoons Ground ginger

1 teaspoon Red pepper flakes

2 Tablespoons White sesame seeds


  • Preheat oven to 375 degrees
  • Spray baking sheet with non-stick pan spray.
  • In medium size bowl, place cornstarch, flour, and salt together.
  • In another bowl, add egg beaters.
  • Dip chicken breast pieces in egg beaters then in breading mixture.
  • Place on baking sheet pan, and bake for about 10 minutes or until they have reached an internal temperature of at least 160 degrees and then let sit until carry over cooking brings them to 165 degrees.
  • For the sauce, place all the ingredients in medium sized sauce pan.
  • Simmer and reduce sauce by ½ . 
  • If sauce is still thin, make a cornstarch slurry (cornstarch and cold water)
    • ¼ cup cornstarch and ¼ cup cold water or until slurry is formed.
    • Make sure to slowly whisk in slurry and only add as much as you need.  Add small amounts at a time and make sure sauce is lightly boiling.  This activates the cornstarch to thicken.
  • Drizzle sauce over roasted, grilled, or baked chicken breast.

Number of servings:  4
Serving size: 1 breast or 4 strips with 1 oz. sauce
Calories: 216
Fat: 2



SEO Powered by Platinum SEO from Techblissonline